12 Vegan Meals in 90 Minutes

Step 1: Cook Quinoa

Add 1 cup of quinoa, a pinch of salt, and 2 cups of water to a rice cooker. Close the lid and press the 'rice' button to cook. This process is simple and allows you to walk away while it cooks.

Step 2: Prepare Vegetables for Roasting

Wash and scrub 2 large sweet potatoes, then chop them into bite-sized pieces, leaving the skin on for added nutrients. Chop 1 head of broccoli into florets and 1 large red bell pepper into small pieces. Drain and rinse 1 can (15 oz) of chickpeas.

Step 3: Season and Roast Vegetables

Place the chopped sweet potatoes, broccoli florets, red bell pepper pieces, and chickpeas onto separate baking sheets. Season all vegetables with garlic powder and a pinch of salt. Season the chickpeas with chili powder and the sweet potatoes with paprika. Drizzle all with 2 tbsp of grapeseed oil. Roast in the oven for 20-25 minutes, checking halfway through to ensure they don't burn.

Step 4: Prepare Bolognese Base Vegetables

Roughly chop 2-3 celery stalks, 2-3 medium carrots, 1 medium onion, and 3 cloves of garlic. Add these to a food processor and blend until finely minced.

Step 5: Cook Bolognese Base

Transfer the minced vegetables from the food processor to a large pot. Add 1 tbsp of grapeseed oil. Stir in dried basil, dried parsley, and dried oregano to taste. Cook until the vegetables are soft.

Step 6: Prepare Walnut Meat Substitute

Add 1 cup of walnuts to the food processor (no need to clean it from the previous step) and blend until it resembles ground meat. Transfer the ground walnuts to a separate bowl and set aside.

Step 7: Make Pesto Dressing

In a food processor, combine 1 cup fresh basil, 1 cup fresh arugula, 2 cloves garlic, 1/2 cup walnuts, 2 tbsp lemon juice, 1/4 cup water, and 1/2 tsp sea salt. Blend until smooth, then slowly drizzle in 1/4 cup olive oil while blending. Transfer the finished pesto to a mason jar.

Step 8: Make Tahini Dressing

In a mason jar, combine 1/4 cup tahini, 1/4 cup water, 1 tbsp lemon juice, 1/4 tsp salt, 1 tbsp maple syrup, and 1 tbsp grapeseed oil. Close the lid tightly and shake vigorously until all ingredients are well combined and the dressing is smooth.

Step 9: Finish Bolognese Sauce

To the cooked vegetable base in the pot, add 1 small can (6 oz) of tomato paste and stir well to combine. Then, add 2 cups veggie stock, the ground walnuts, 1 can (14.5 oz) diced tomatoes, 1 cup dry lentils, and salt to taste. Stir everything together, cover the pot, reduce the heat, and let it simmer for 35 minutes.

Step 10: Prepare Tofu Scramble

Pat 1 block (14 oz) of extra-firm tofu dry with a towel. Heat 1 tbsp grapeseed oil in a pan. Crumble the tofu into the pan. Add 2 tbsp low-sodium soy sauce, 2 tbsp nutritional yeast, 1 tsp garlic powder, 2 pinches black salt (Kala Namak, optional, to give an egg-like flavor), 1 tsp turmeric (for color and anti-inflammatory benefits), and 1/2 tsp black pepper (to activate the turmeric). Stir and cook until the tofu resembles scrambled eggs. Finally, stir in 2 cups fresh spinach until wilted.

Step 11: Cook Pasta

While the bolognese is simmering, bring a pot of water to a boil. Add pasta and cook according to package directions until al dente.

Step 12: Prepare Fresh Salad

In a large container, combine 1 large container of mixed greens, 1 chopped large cucumber, 1 cup cherry tomatoes, 1 chopped large orange bell pepper, and 2 tbsp hemp seeds. Place a paper towel on top before sealing the container to absorb moisture and keep the greens fresh.

Step 13: Final Bolognese Flavor Adjustments

After the bolognese has simmered for 35 minutes, add 1/2 cup red wine and a little salt to taste. Stir well and leave the pot uncovered to allow the wine to cook down for about 10 minutes, enhancing the flavor.

Step 14: Assemble Meals

Portion the prepared components into individual meal prep containers: - **Breakfast**: Combine tofu scramble and roasted sweet potatoes. Optionally, wrap them in a tortilla with roasted red peppers for a breakfast burrito. - **Lunch**: Layer cooked quinoa with roasted chickpeas, broccoli, and either roasted sweet potatoes or red bell peppers. Include small containers of pesto and tahini dressing for variety. - **Dinner**: Serve the lentil bolognese over cooked pasta or zucchini noodles. Pair with a side of the fresh green salad. Store the main bolognese sauce and large salad separately for family-style serving at home.

• Use affordable ingredients from local grocery or dollar stores.

• Leave the skin on sweet potatoes for added nutrients, just scrub them clean.

• Use a food processor to quickly mince vegetables and nuts, saving prep time.

• Multitask by preparing different components simultaneously (e.g., cooking grains while chopping vegetables).

• Store mixed greens with a paper towel in the container to absorb moisture and keep them fresh longer.

• Freeze leftover bolognese sauce for future meals to prevent waste and offer variety.

• Serve tofu scramble as is or in a breakfast burrito with roasted red peppers.

• For dinner, substitute pasta with zucchini noodles or other veggie noodles for a lighter option.

• Mix roasted vegetables with pasta for a quick pasta salad.