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easy vegan meal prep
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5 from 1 vote

3-Day Easy Vegan Meal Prep [Indian Recipes Edition]

Save money, time, animals and, the planet with this 3-Day Easy Vegan Meal Prep! Each meal is Indian-inspired. Think Chickpea Pancakes, Dal, and Biryani.
Course Breakfast, Dinner, Lunch
Cuisine Indian
Keyword Easy vegan meal prep, meal prep recipe, Vegan, Vegetarian
Prep Time 30 minutes
Cook Time 1 hour
Total Time 1 hour 30 minutes
Servings 9 meals
Cost Oven-Baked Savoury Chickpea Flour Pancakes: ZAR 5 / meal; Roasted Vegetable Biryani with Baked Tofu: ZAR 30 / meal; Red Lentil Dal with Basmati Rice: ZAR 15 / meal

Equipment

  • medium mixing bowl
  • 2 x baking tray
  • 2 x medium heavy-bottomed pan
  • small skillet

Ingredients

Oven-Baked Savoury Chickpea Flour Pancakes

  • 92 g (1 cup) chickpea flour
  • 150 g (1 cup) zucchini grated
  • spices and seasoning: 1/4 teaspoon turmeric, 1/4 teaspoon cayenne pepper, 1/4 teaspoon cumin, and 1/2 teaspoon salt
  • 250 ml (1 cup) water
  • 15 ml (1 tablespoon) neutral vegetable oil I used grapeseed

Roasted Vegetable Biryani with Baked Tofu

    For the baked tofu

    • 3 tablespoons soy sauce
    • 1.5 tablespoon maple syrup
    • 1 tablespoon lemon juice
    • 1 teaspoon neutral vegetable oil I used grapeseed
    • 1 teaspoon garam masala
    • 350 g extra firm tofu drained, pressed, and sliced into 1 cm cubes

    For the roasted vegetables

    • 1 onion sliced into thin strips
    • 2 carrots diced
    • 2 teaspoon neutral vegetable oil I used grapeseed

    For the rice

    • 1 cup basmati rice
    • 1 tablespoon vegan butter or margarine
    • 1/4 cup raisins
    • 3 cloves garlic minced
    • 2 teaspoons fresh ginger grated
    • 1 red chili deseeded and finely diced
    • spices: 1 teaspoon garam masala, and 1/2 teaspoon turmeric
    • 300 ml vegetable stock

    Red Lentil Dal with Basmati Rice

    • 1 cup red lentils sorted and rinsed
    • 4 cups water
    • 1 tablespoon neutral vegetable oil I used grapeseed
    • 1 onion finely diced
    • 3 garlic cloves minced
    • 1 tablespoon fresh ginger grated
    • 1 red chili deseeded and finely diced
    • spices and seasoning: 2 teaspoons Indian curry powder, 1/2 teaspoon black mustard seeds, 1/2 teaspoon ground coriander, 1/4 tsp ground cumin, 3/4 teaspoon salt
    • 3/4 cup fresh tomato chopped
    • 100 g baby spinach
    • 3 cups cooked basmati rice

    Instructions

    Oven-Baked Savoury Chickpea Flour Pancakes

    • Preheat the oven to 200° C!
    • Add all the ingredients, except for the water and oil, to a medium mixing bowl. Then, add the water, bit by bit, whilst whisking the batter. This will prevent clumps from forming! Once all the water is incorporated into the batter, add vegetable oil.
    • Line 3 oven-safe meal prep containers with baking paper and pour in the batter, so that the "pancake" will be half of a centimeter thick. Bake for 30 minutes until the edges are brown.
    • Store in the fridge for up to 4 days.

    Roasted Vegetable Biryani with Baked Tofu

    • Reduce the oven temperature to 190° C and soak the basmati rice in a bowl of cold water until you need it later in the recipe.

    For the baked tofu

    • In a medium mixing bowl, stir together the soy sauce, maple syrup, lemon juice, garam masala and, oil. Add the tofu and toss to combine. Transfer the tofu to a baking tray, lined with baking paper.
    • Bake the tofu for about 40 minutes, flipping halfway through.

    For the roasted vegetables

    • While the tofu bakes, prep the vegetables. Place the onion and carrots in a baking tray and drizzle with oil. Toss everything to coat.
    • Place the veggies into the oven and bake for about 20 minutes, until tender.

    For the rice

    • Heat the vegetable oil over medium heat in a heavy-bottomed pan. Add the raisins, garlic, ginger, chili, turmeric, and garam masala. Toast the aromatics and spices for about 1 minute.
    • Add the vegetable stock and the soaked rice. Raise the heat and bring the liquid to a boil.
    • Lower the heat until the liquid is at a simmer, cover the pot, and cook for 20 minutes.
    • Remove the pot from heat and let it sit with the lid on for 5 minutes after cooking. Remove the lid from the pot, fluff the rice, then stir in the baked tofu and roasted veggies.

    For storing and serving

    • Divide the Biryani amongst 3 meal prep containers. Garnish with some fresh coriander! Store in the fridge for up to four days!

    Red Lentil Dal with Basmati Rice

    • Combine the lentils and water in a medium pan. Bring to a boil, then turn the heat down to simmer. Skim off any foam that collects on top. Cook, partially covered, until the lentils are tender, for about 15-20 minutes.
    • Heat a skillet over medium heat and add the oil, onion, garlic, ginger, chili, and a pinch of salt. Fry until soft, for about 5 minutes.
    • Add the spices and seasoning, stir to combine, and cook for about 60 seconds. Then add the tomatoes. Cook until the tomatoes are saucy!
    • Add the sauce to the cooked lentils, and simmer over low heat for about 5 minutes to infuse with flavor. Add the baby spinach and stir until wilted.
    • Divide the Lentil Dal amongst 3 meal prep containers and serve with basmati rice. Garnish with some fresh coriander!
    • Store in the fridge for up to four days in an airtight container!