"Efficient Meal Prep: How to Cook 4 Delicious High Protein, Gluten Free and Plant Based Dishes at Once!"
Wholesome Weeknight Feast: 4 Nutritious Recipes for Simultaneous Cooking:
Protein Pancakes, Quinoa Salad, Quinoa Stuffed Bell Peppers, Tofu Stir-Fry, PLUS how to make Oak Milk, Tahini Dressing and Instant Pot Quinoa!
Are you looking for a way to streamline your meal prep process and create a variety of delicious dishes without spending hours in the kitchen? Look no further! In this blog post, 'll guide you through cooking four nutritious recipes simultaneously, allowing you to enjoy a wholesome weeknight feast with minimal effort.
Shopping List:
Produce:
Bananas
Avocado (3)
Bell peppers (6)
Cucumber
Garlic (4 cloves)
Ginger
Lemon (3)
Mixed vegetables for stir-fry (bell peppers, broccoli, snap peas)
Fresh herbs (optional, for garnish)
Dry Goods:
Rolled oats
Quinoa
Plant-based protein powder
Chickpeas
Black beans
Sesame oil
Olive oil
Soy sauce or tamari
Baking powder
Cinnamon
Salt
Pepper
Tahini
Other:
Tofu (1 block)
Almond milk (or ingredients to make oat milk)
Peanut butter
Plastic wrap
Aluminum foil
Ziplock baggies
Prep Plan:
Press and Cube Tofu:
Wrap the block of tofu in a clean kitchen towel or paper towels.
Place the wrapped tofu on a plate and put a heavy object on top (such as a skillet or a few heavy books).
Let the tofu press for at least 30 minutes to remove excess moisture.
Once pressed, unwrap the tofu and cut it into cubes.
Prepare Oat Milk:
In a blender, combine 1 cup rolled oats with 4 cups of cold water, vanilla, and dates.
Blend on high speed for about 45 seconds until smooth.
Strain the mixture through a fine mesh sieve or nut milk bag into a container to separate the oat milk from the pulp.
Transfer the oat milk to a bottle or jar for storage. Refrigerate and shake well before using.
Instant Pot Quinoa:
Rinse 2 cups of quinoa under cold water.
In the Instant Pot, combine rinsed quinoa with 2 1/2 cups of water or vegetable broth.
Close the lid, set the valve to sealing, and cook on high pressure for 1 minute.
Allow natural pressure release for 10 minutes, then manually release any remaining pressure.
Fluff quinoa with a fork and let it cool before using in salads and stuffed peppers.
Cooking:
Prepare Tahini Dressing:
In a small bowl, whisk together 1/4 cup tahini, 2 tablespoons lemon juice, 1 tablespoon olive oil, 1 minced garlic clove, salt, pepper, and water as needed to thin out the dressing. Set aside.
Prepare Protein Pancakes:
In a blender, combine 1 cup rolled oats, 1 ripe banana, 1 scoop plant-based protein powder, 1/2 cup almond or oat milk, 1/2 teaspoon baking powder, and 1/4 teaspoon cinnamon. Blend until smooth.
Heat a non-stick skillet over medium heat and lightly grease with cooking spray or coconut oil.
Pour pancake batter onto the skillet to form pancakes of desired size.
Cook until bubbles form on the surface, then flip and cook until golden brown on both sides.
Serve topped with peanut butter and sliced bananas.
Prepare Quinoa Salad:
In a large bowl, combine 1 cup cooked quinoa, 1/2 cup cooked chickpeas, diced avocado, diced cucumber, and lemon-tahini dressing. Toss to coat.
Season with salt and pepper to taste.
Serve chilled.
Prepare Quinoa Stuffed Bell Peppers:
Halve 4 bell peppers and remove seeds.
In a bowl, mix 1 cup cooked quinoa, 1/2 cup cooked black beans, diced avocado, salt, and pepper.
Stuff each bell pepper half with the quinoa mixture.
Place stuffed bell peppers on a baking sheet and cover with aluminum foil.
Bake at 375°F (190°C) for 20-25 minutes until peppers are tender.
Prepare Tofu Stir-Fry:
Marinate tofu cubes in 2 tablespoons soy sauce for 10-15 minutes.
Heat 1 tablespoon olive oil in a large skillet or wok over medium-high heat.
Add minced garlic and grated ginger, cook for 1 minute.
Add marinated tofu to the skillet and stir-fry for 5-7 minutes until golden brown.
Add mixed vegetables to the skillet and continue to stir-fry for an additional 3-4 minutes until vegetables are tender-crisp.
Serve stir-fried tofu and vegetables over cooked quinoa.
Cooking Utensils:
Non-stick skillet
Instant Pot
Blender
Fine mesh sieve or nut milk bag
Mixing bowls
Baking sheet
Aluminum foil
Cooking spray or coconut oil
Whisk
Knives
Cutting board
Measuring cups and spoons
Serving plates and utensils
Number of servings and the nutritional values for each recipe:
Protein Pancakes:
Servings: Makes about 4-6 pancakes
Nutritional values per serving:
Calories: Approximately 150-200 kcal
Protein: Approximately 8-10 grams
Carbohydrates: Approximately 20-25 grams
Fat: Approximately 5-7 grams
Fiber: Approximately 3-5 grams
Quinoa Salad:
Servings: 4
Nutritional values per serving:
Calories: Approximately 250 kcal
Protein: Approximately 8 grams
Carbohydrates: Approximately 30 grams
Fat: Approximately 12 grams
Fiber: Approximately 7 grams
Quinoa Stuffed Bell Peppers:
Servings: 4
Nutritional values per serving:
Calories: Approximately 300 kcal
Protein: Approximately 10 grams
Carbohydrates: Approximately 45 grams
Fat: Approximately 8 grams
Fiber: Approximately 10 grams
Tofu Stir-Fry with Quinoa:
Servings: 4
Nutritional values per serving:
Calories: Approximately 350 kcal
Protein: Approximately 20 grams
Carbohydrates: Approximately 35 grams
Fat: Approximately 16 grams
Fiber: Approximately 8 grams
With this efficient cooking method, you can create a variety of nutritious meals without the hassle of cooking each dish separately. Whether you're cooking for yourself or preparing a feast for the family, these simultaneous recipes will make meal prep a breeze. Try them out and enjoy a wholesome weeknight feast in no time!
