Gluten Free and Vegan Meal Prep for Breakfast or Lunch | Soup and Salad Meal Prep | Toasted Granola

Meal Preparation
Hi Everyone, Welcome back! Today, I have another weekly meal prep video for you. This week, I made a super roasted mixed nut granola, a Thai style chopped salad with a peanut dressing, and a coconut curry lentil soup. These meals are easy to make vegan and gluten free, with some slight tweaks. They’re also great to use up what you have in the fridge and pantry. The granola works well with whatever mix-ins you have hanging around. The Thai style salad is a great way to use up any extra crunchy veggies or stems that you have hanging around (some shredded broccoli stems would be great in it!), and the lentil soup is mostly pantry basics (if you don’t have jalapeños you can use some crushed red pepper).

Roasted Mixed Nut Granola:
1 c. Oatmeal
1/3 c. Raw Pumpkin Seeds
1/4 c. Nut or seed butter of choice
2 TBSP Honey (or Maple Syrup for vegan)
2 TBSP Coconut Oil
1 tsp vanilla extract
Pinch salt
Pinch cinnamon

1. Preheat oven to 300 F.
2. Toast the oats in an oven safe pan over medium heat for 4-5 minutes until they smell toasty.
3. Add the pumpkin seeds and continue toasting for 2-3 minutes.
4. Combine all the liquid ingredients.
5. Turn off the heat and add the liquid ingredients, stirring until well combined.
6. Add salt and cinnamon to taste.
7. Roast in the oven for 20 minutes, stirring once after 10 minutes.
8. Allow to cool on the counter, stirring every 20 minutes, until fully cool.
9. (If you want to add dried fruits, you would add it at this point! Don’t add dried fruit before baking.)
10. Store covered in the fridge indefinitely.

Thai Style Chopped Salad with Peanut Dressing

For the Dressing:
2 tbsp neutral oil (I used canola)
2 tbsp rice vinegar
1 tbsp brown sugar
2 tsp soy sauce (use coconut aminos for gluten free)
1 tsp sesame oil
1 tbsp peanut butter (or tahini for nut-free)
1 tsp chili paste
2 tsp ginger garlic paste (or 1 tsp each of minced garlic and ginger)

1. Combine all ingredients and stir until thoroughly mixed. Store in a clear jar in the fridge until ready to use, up to 10 days.

For the Salad:

1 lb green cabbage shredded (or a mix of hearty greens like romaine, kale, shredded broccoli, beet greens, chard, shredded Brussels sprouts, etc.)
1/2 c. Carrot (shredded or match sticks)
3 celery stalks thinly sliced
4 green onions chopped
1/2 of a bell pepper, sliced into thin strips
1/2-1 c. Frozen edamame
1/4 c. Cilantro

1. Combine all ingredients, tossing until well mixed, and keep covered in the fridge for up to 6 days.
2. Dress the salad between 4 hours and 30 minutes until you intend to eat it. If you dress it 4 hours early, it will be more like slaw, 30 minutes early and it will be more like a salad)

Coconut Curried Lentil Soup
1 tsp. Coconut oil
1/2 a small yellow onion, diced
1/2 c. Carrots, diced
1/4 a jalapeno, minced
1.5 tsp ginger garlic paste (or 1 tsp each minced garlic and ginger)
1 tbsp curry powder
1 tbsp tomato paste (optional, but it adds good depth of flavor!)
2 c. broth
1 c. Water
3/4 c. Red lentils (you could also use split yellow/green peas, just adjust the cook time)
1/4 c. Chopped cilantro leaves and stems
8 oz. full fat coconut milk
Salt to taste
Cilantro leaves and lime wedges (optional, for garnish)

1. Heat the coconut oil over medium heat in a medium sized sauce pan. Add the onions and carrots and cook for 5 minutes until the onions are translucent.
2. Add the jalapeños, ginger, and garlic. Cooking another 2 minutes until fragrant.
3. Add the curry powder and tomato paste, if using, stirring to cook until fragrant and starting to stick.
4. Add the broth and water to the pan, turning up the heat and stirring until boiling. Then, add the red lentils. Once it is back to a boil, turn the heat to medium low.
5. Allow the soup to simmer for 15 minutes, stirring to keep it from sticking.
6. Stir in the chopped cilantro stems and leaves, and allow to cook for another 5 minutes.
7. Add the coconut milk and allow to reduce until your preferred texture/flavor. Salt to taste at the end. Serve with fresh cilantro leaves and lime wedges.

My Equipment:

Simply Calphalon Cookware:

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