Meal prep for a vegan week 😍🌱

This time, I gave myself a little challenge to make it even more accessible: no more than 20 ingredients!

You can find many more meal preps on my app Eline's Table 🥹 https://elinestable.com/install

I picked three main veggies: fennel, squash, and cauliflower (plus onions, of course). Two protein sources: tempeh and white beans. And two carbs: spaghetti and corn tortillas.

For this meal prep, we’re making 4 different dishes and 1 snack. Here’s how I like to organize my week:

🥗 First 3 lunches: fennel salad with roasted squash, vegan feta, and pomegranate

🍝 1st and 4th dinners: spaghetti with creamy squash sauce and grilled tempeh

🌮 2nd dinner: roasted cauliflower tacos

🥘 3rd dinner: baked white bean stew

🎃 Snacks for the first 3 days: pumpkin chocolate chip muffins

After that, I either have leftovers or I cook something new and simple — I’m not a big fan of eating the same thing for too many days!

Ingredients

Veggies & Staples

• 1 butternut squash
• 1 cauliflower
• 2 fennel bulbs
• 1 onion
• 2 kale stalks (optional)
• 1 pomegranate

Proteins / Carbs

• 800g tempeh
• 260g cooked white beans
• 360g spaghetti
• 6 corn tortillas

Sauces / Seasonings

• 375mL soy cream
• 5 tbsp soy sauce or tamari
• 2 tbsp hot sauce
• 8 tbsp neutral oil

Optional toppings

• 100g vegan feta
• 50g vegan grated cheese

Muffins

• 400g all-purpose flour
• 120g light brown sugar
• 2 tsp baking powder
• 340mL soy milk
• 5 tbsp apple cider vinegar
• 100g chocolate chips

Prep Steps

1. Roast the Squash

• Preheat oven to 180°C / 355°F.
• Cut squash in half, remove seeds.
• Roast one half whole for 50 min (no seasoning).
• Cube the other half.

2. Roast Cauliflower + Squash Cubes

• Break cauliflower into small florets.
• Spread squash cubes + cauliflower on a sheet pan:
  • Squash side: oil + salt + pepper
  • Cauliflower side: oil + soy sauce + hot sauce + pepper
• Roast 30 min.

3. Cook Tempeh

Crumble tempeh into a skillet with oil.

• Brown, then deglaze with remaining soy sauce.

4. Beans & Kale stew

• Thinly slice onion and sauté until soft.
• Add white beans + kale + splash of water + salt + pepper.
• Simmer 10 min.
• Add 1/3 of the soy cream.
• Optional: top with vegan cheese & broil 5 min to gratinate.

5. Squash Purée

• Scoop flesh from roasted squash half.
• Blend until smooth.

6. Muffins

1. Mix flour + sugar + baking powder + pinch of salt.
2. Add soy milk + 3 tbsp oil + 2 tbsp vinegar + half the squash puree.
3. Fold in chocolate chips.
4. Fill 6 muffin cups + bake 25 min.

7. Creamy Squash Spaghetti

1. Cook spaghetti in salted boiling water.
2. In a skillet, heat: remaining squash puree + remaining soy cream + a ladle of pasta water.
3. Toss drained spaghetti in sauce.
4. Serve topped with grilled tempeh.

8. Tacos

• Warm tortillas.
• Fill with roasted cauliflower + grilled tempeh + kale + hot sauce + pomegranate seeds.

9. Fennel Salad

• Thinly slice fennel.
• Top with roasted squash cubes + vegan feta + pomegranate.
• Optional: add grilled tempeh.