Vegan Meal Prep For Weight Loss – Week 12

This week it’s a very easy and tasty comfort meal prep for weight loss, perfect for staying indoors: a dump and bake chickpea & rice casserole and a yummy warming vegan chilli using the Instant Pot! I also made my chicken seitan, the weekly staple risotto and cooked some buckwheat to use throughout the week.

Chickpea & Rice Casserole

1.5 cup vegetable stock
1 Tbsp vegan chicken seasoning
2 Tbsp nutritional yeast
3/4 cup coconut milk
200g mushrooms, chopped
1 celery stick, sliced thinly
1/2 white onion, diced small
1 tsp dry parsley
1 cup brown basmati rice
1 tin cooked chickpeas, drained
3 garlic cloves, crushed

Bake covered on 200 degrees Celcius for 60 minutes.

My simple to make vegan chicken seasoning recipe:

The recipe idea I got from this website:

Vegan Chickpea & Rice Casserole (Dump and Bake)

Instant Pot Vegan Chilli

1 large onion, chopped
1 red bell pepper, diced
2 celery sticks, sliced
1 large carrot, diced
5 button mushrooms, sliced
3 garlic cloves, crushed
2 cups vegetable stock
1 tin chopped tomatoes
1 tin peeled tomatoes, pureed
1/4 cup ketchup
1 tsp yeast extract
2 tins of cooked beans including the water OR 3 cups of home cooked beans (kidney or black beans are great)
1 Tbsp molasses
2 Tbsp soy sauce
1/3 cup red lentils
1/2 cup brown letils
1 tsp smoked paprika powder OR chipotle chilli powder
1 tsp dried oregano
1 tsp dried parsley
1/2 tsp black pepper
2 tsp ground cumin
1 tsp onion powder
1/2 tsp garlic powder
Chilli flakes or chopped jalapenos to taste
Some seitan pieces or 200g smoked tofu, cubed (optional)

Cook in the Instant Pot on high pressure for 15 minutes and do natural release. You can also cook it on the hob in a normal pot, cook for at least 30 minutes, you might need to add more liquid too.

Here’s my staple risotto recipe:

This is my vegan chicken seitan recipe:

Super simple creamy avocado salad dressing/dip:

My lemon tahini salad dressing:

TIME STAMPS:
1:24 Chickpea and rice casserole ingredients and process
8:95 Vegan Instant Pot chilli ingredients and process
26:14 Vegan chilli taste testing
28:30 Chickpea and rice casserole taste testing
29:28 Meal prep overview

Let me know what other recipes you would like to see veganised and healthified on my channel!

Lots of vegan love,
Inga

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