So the theme here is rainbows. Rainbows & seitan.
Red, orange, yellow, green, purple. Feel free to google any of the colors with the word “vegetable” (ex, red vegetable). There’s a lot of options here. And if you couldn’t give a flying fuck about the rainbow them then mix all of the roasted veggies together.
Obviously if you’re fat-phobic then you can still make this meal prep but without all of the oil. If this isn’t enough food for you then just through a pack of cookies, a box of larabars or a stack of vegan yogurt into your week. You’re welcome.
I prepped all of this in 2 hours while filming. I bet you could do this in half the time if you stayed focused. Need some conformation on the safest way to cook, store and reheat meal prep? Still Tasty is the website for you! Also I got these containers on ebay (cheaper than amazon!).
This is the easiest meal prep. It’s much different than my last vegan meal prep post. The seitan loaf you see in each top container is 2 serving of gluten which are 46 grams of protein!!!!
Here’s the order you should make everything (recipes below):
- Prep smoothie bags
- Cook rice & quinoa
- Chop veggies, coat in oil & salt then bake
- Make gluten dough then steam
- Portion everything into containers. DONE
10 bananas, 4 different colored berries (strawberry, blueberry, mango, pineapple), handful spinach, 5 freezer bag
- Put 2 chopped bananas in a bag with 140 grams of berries or spinach. Freeze. Done.
- Blending suggestion: 2 -3 cups liquid (water, almond milk, etc) should blend a bag up nicely. Or use a food processor to make breakfast nice cream.
Rice + Veggies:
5 servings rice (2 bouillon cubes + 3 TB oil), 5 servings veggies + oil + salt
- Cook rice with water & bouillon. Once cooked mix with 3 TB oil.
- Chop veggies (red bell pepper, carrot, yellow squash, broccoli, red cabbage, sweet potato). Coat in oil and salt. Bake sweet potatoes separately for 45 minutes at 400 degrees. Bake the other veggies together on a tray for 30 minutes at 400 degrees.
- Once cooked you’ll portion rice & veggies into containers. Maybe save a couple of each of the veggies to garnish the seitan & quinoa containers.
*EDIT*: I’m in love with this meal prep and have been making it weekly! I can confirm that adding chickpea flour does prevent the seitan from becoming chewy. For 300 grams/2 cups of of gluten flour add about 60 grams of chickpea flour. I’ve heard nutritional flakes does the same thing. If you add chickpea flour you may need to use more water. Adjust water as you go.
Quinoa + Seitan
10 servings of gluten flour (300 grams/2 cups), 2 cups of water or broth, 2 ts onion powder, 1 ts garlic powder, 1 ts salt, 5 servings rice (2 bouillon cubes + 3 TB oil)
- Cook quinoa with 2 bouillon cubes and water. Once cooked mix in 3 TB oil.
- Mix gluten flour with 2 ts onion powder, 1 ts garlic powder, 1 ts salt. Then mix with 2 cups water or broth.
- Form a gluten dough ball and cut into 5 pieces. (Don’t knead dough) Wrap up each little gluten loaf in foil. Steam your 5 mini loafs for 45 minutes.
- Once steamed slice up gluten loafs and place in containers. Top with desired sauces. I bought a bunch of different sauces but Aldi’s teriyaki is my fav. Add any left over veggies from the rice & veggie bowls to the seitan dishes. Add quinoa on the side. DONE
Let’s estimate some numbers. 5 portions of rice was 50 cents. 5 portions of quinoa (1/2 bag) was maybe $1.50? Maybe 8 TB oil is 80 cents. 10 bananas could be $2.50. 4 portions of frozen berries might be $3. Veggies added up to $8.50. 1/2 bag seitan was $3.50. I used about $1 worth of sauces (even though it cost more to buy each of the bottles). Maybe 60 cents worth of bouillon. My guess is about $20 to make this whole thing give or take.
My seitan came out chewy. Delicious but chewy. This was my second time using gluten flour so I’m not sure if I needed a tiny bit more liquid (I didn’t use the full 2 cups) or if it was because I kneaded it. First time I made seitan it came out spongy but I boiled it. This time it came out chewy and I steamed it. Does cook time come into play with chewiness? Any seitan making experts out there?