Easy and Delicious Plant-Based Meal Prep

Ingredients

Salad Ingredients

1/2 cup chickpeas (120 grams)

2 handfuls of leafy greens

1 cucumber

1/2 to 1 avocado

Red onion to taste

1 tablespoon cold-pressed vegetable oil (preferably sesame)

1 teaspoon lime or lemon juice

1/2 teaspoon mustard

A pinch of sea salt

We recommend:

For fresh avocado:

(1) Avocado Leaves - 1 Pound-16 Ounce-Persea Americana/Hoja de Aguacate $33.99 View details

Organic Way Avocado Dried leaves Whole | Herbal Tea | European Wild-Harvest | USDA Certified - Non GMO & Gluten Free | Origin - Sri-Lanka (1/4 LBS - 4 Oz) USDA Organic

(5) Organic Way Avocado Dried leaves Whole | Herbal Tea | European Wild-Harvest | USDA Certified - Non GMO & Gluten Free | Origin - Sri-Lanka (1/4 LBS - 4 Oz) USDA Organic $14.99 View details

4.8

(11) Avocado Leaves 28 Grams, Hojas de Aguacate 28 Gramos, Hojas de Palta Secas, Avocado Leaf Tea, Resealable Bag, Product of México $8.99 View details

For red onion:

4.7

(143) US-FARMERS Natural Premium Granulated Onion in Jar, 6 LB $34.99 View details Prime

Litehouse Freeze Dried Red Onion - Fresh Red Onion Substitute, Gluten Free, Vegetarian, Keto, Non-GMO, No Refrigeration Required, Seasonings for Cooking - 0.60 Oz, 2-Pack

4.7

(2,410) Litehouse Freeze Dried Red Onion - Fresh Red Onion Substitute, Gluten Free, Vegetarian, Keto, Non-GMO, No Refrigeration Required, Seasonings for Cooking - 0.60 Oz, 2-Pack $13.49 View details

For lime juice:

Prime

TRUE LIME Water Enhancer, Bulk Pack - 0.03 Ounce, 500 Count (Pack of 1)| Zero Calorie Unsweetened Flavoring For Bottled Water & Recipes | Flavor Packets Made with Real Limes

4.7

(22,134) TRUE LIME Water Enhancer, Bulk Pack - 0.03 Ounce, 500 Count (Pack of 1)| Zero Calorie Unsweetened Flavoring For Bottled Water & Recipes | Flavor Packets Made with Real Limes $25.72 View details Prime

Rose's Lime Juice, Freshly Squeezed Zest, Sweetened, Perfect for Cocktails, with Moofin Silver SS Bottle Opener Keychain, Citrus Bliss for Recipes, 1 Liter (33.8 Fluid Ounces) Plastic Bottle, 4-Pack

(3) Rose's Lime Juice, Freshly Squeezed Zest, Sweetened, Perfect for Cocktails, with Moofin Silver SS Bottle Opener Keychain, Citrus Bliss for Recipes, 1 Liter (33.8 Fluid Ounces) Plastic Bottle, 4-Pack $51.32 View details Prime

4.7

(11,256) ReaLime 100% Lime Juice, 8 Fluid Ounce Bottle $6.60 View details

For mustard:

Prime best seller

4.7

(18,802) Heinz 100% Natural Spicy Brown Mustard (14 oz Bottle) $2.89 View details Prime

4.5

(16,870) 365 by Whole Foods Market, Mustard German Organic, 8 Ounce $2.60 $3.03 View details

Smoothie Ingredients

1 banana

A mix of greens (choose non-bitter varieties)

Coconut milk

Water as needed

Plant-based protein powder (optional)

We recommend:

For fresh banana:

Prime

4.5

(16,425) TORTUGA Caribbean Rum Cake Mix â€“ - The Perfect Premium Gourmet Gift , 4 Ounce (Pack of 6) $33.69 View details

For coconut milk:

Prime

4.5

(18,706) LorAnn Coconut Bakery Emulsion, 16 ounce bottle $24.37 View details

4.6

(12,145) 365 By Whole Foods Market, Coconut Milk Unsweetened Organic, 13.5 Ounce $4.37 View details Prime best seller

Native Forest Organic Unsweetened Coconut Milk – Canned Coconut Milk, No Guar Gum, Non-GMO Project Verified, USDA Organic – Simple, 13.5 Fl Oz (Pack of 12)

4.3

(4,076) Native Forest Organic Unsweetened Coconut Milk – Canned Coconut Milk, No Guar Gum, Non-GMO Project Verified, USDA Organic – Simple, 13.5 Fl Oz (Pack of 12) $43.15 View details

Lentil Dal Ingredients

250 grams red lentils (about 2 cups)

1 onion

2 medium tomatoes or canned crushed tomatoes

A small bunch of parsley or cilantro

1 tablespoon lime or lemon juice

1 tablespoon grated ginger

3 cloves garlic

Spices: 1 teaspoon each of cinnamon, cumin seeds, turmeric, coriander, paprika, caraway, 1/2 teaspoon ground mustard seeds, 3 whole cloves, 1 whole chili, 2 teaspoons salt, and a pinch of black pepper

700 ml water (about 3 cups)

We recommend:

For red lentils:

Mountain High Organics Certified Organic Dried Red Split Lentils, Bulk, Sproutable, Masoor Dal, Non GMO, Vegan, Plant Based Protein and Fiber,25 lb (Pack of 1) USDA Organic

4.4

(23) Mountain High Organics Certified Organic Dried Red Split Lentils, Bulk, Sproutable, Masoor Dal, Non GMO, Vegan, Plant Based Protein and Fiber,25 lb (Pack of 1) USDA Organic $108.47 View details

4.7

(102) Goya Foods Red Lentils, Dry, 16 Ounce (Pack of 24) $67.99 View details

4.7

(196) CLEAR CREEK Certified Glyphosate Residue Free Red Lentils | 25 lbs | Non-GMO | Kosher | Vegan $66.95 View details

For fresh onion:

Prime

McCormick Culinary Granulated Onion, 18 oz (Pack of 6) - Six 18 Ounce Containers of Granulated Onion Powder, Perfect in Dips, Breading, Soups and Meats

4.8

(2,360) McCormick Culinary Granulated Onion, 18 oz (Pack of 6) - Six 18 Ounce Containers of Granulated Onion Powder, Perfect in Dips, Breading, Soups and Meats $51.85 View details

For lime juice:

Prime

4.7

(11,256) ReaLime 100% Lime Juice, 8 Fluid Ounce Bottle $6.60 View details

For fresh garlic:

Prime best seller

4.8

(22,915) McCormick Fine Garlic Powder, 21 oz $8.38 View details Prime

Spice Classics Garlic Powder, 5.25 lb - One 5.25 Pound Container of Bulk Garlic Powder Seasoning, Ideal Substitute for Fresh Garlic, Pairs Well with Vegetables, Meats Rubs, Salads and More

4.7

(1,951) Spice Classics Garlic Powder, 5.25 lb - One 5.25 Pound Container of Bulk Garlic Powder Seasoning, Ideal Substitute for Fresh Garlic, Pairs Well with Vegetables, Meats Rubs, Salads and More $35.61 View details

Instructions

Step 1

Prepare the Salad

Start by warming the chickpeas in a skillet with a pinch of chili for added flavor.

In a large bowl, combine the warmed chickpeas with the leafy greens, diced cucumber, and chopped avocado.

Slice the red onion and add according to your preference.

In a small bowl, whisk together the vegetable oil, lime or lemon juice, mustard, and sea salt. Pour this dressing over the salad and toss everything gently.

Step 2

Make the Smoothie

In a blender, combine the banana, mixed greens, coconut milk, and a splash of water to achieve your desired consistency.

If you're adding protein powder, include it now. Blend until smooth and creamy.

This is a great way to sneak in some greens if you find it challenging to eat them on their own. Serve chilled!

Step 3

Cook the Lentil Dal

In a heavy-bottomed pot, add coconut oil and heat it up. Begin by frying the cumin seeds, cloves, cinnamon, and whole chili for one minute until fragrant.

Next, add the grated ginger, minced garlic, turmeric, paprika, black pepper, coriander, and caraway seeds. Sauté for an additional 30 seconds.

Chop the onion and stir it into the pot, cooking for another minute until it softens. Then, add the chopped tomatoes and simmer for another minute.

Stir in the lentils along with salt and water. Once it reaches a boil, add in aromatic parsley stems and cover the pot. Let it cook for about 10-15 minutes or until the lentils are tender.

Before serving, drizzle with citrus juice and sprinkle with fresh herbs. For an extra flavor boost, feel free to add ghee if desired.

Servings

Once your delicious plant-based dishes are ready, it’s time to serve them up! 🌱 Consider laying out a delightful picnic spread for your friends and family. For the salad, serve it in a vibrant bowl, and let the colors of the fresh ingredients shine. Pair your creamy smoothie in clear glasses to show off its luscious texture, and don't forget to garnish with mint leaves or a sprinkle of chia seeds for an extra touch!

As for the lentil dal, offer it in a warm, inviting dish topped with fresh herbs and a drizzle of citrus juice. Imagine the warm feeling around a dinner table sharing these hearty meals, all while savoring each vibrant bite. 🍋🥗

Don’t hesitate to pair your creations with crusty whole grain bread or fluffy rice for a complete experience. The combination of flavors and textures will surely impress your guests and keep everyone coming back for more!

Equipment

Cutting Board

A sturdy cutting board is essential for safely chopping vegetables and herbs. Choose one that's easy to clean, as you’ll be using it for various ingredients!

We recommend:

Prime

SMIRLY Wooden Cutting Boards For Kitchen - Bamboo Cutting Board Set with Holder, Wood Cutting Board Set, Cutting Board Wood, Wooden Chopping Board, Wooden Cutting Board Set

4.6

(14,913) SMIRLY Wooden Cutting Boards For Kitchen - Bamboo Cutting Board Set with Holder, Wood Cutting Board Set, Cutting Board Wood, Wooden Chopping Board, Wooden Cutting Board Set $39.99 $42.99 View details Prime best seller

ROYAL CRAFT WOOD Cutting Boards for Kitchen - Bamboo Cutting Board Set of 3, Cutting Boards with Juice Grooves, Serving Board Set, Thick Chopping Board for Meat, Veggies, Easy Grip Handle

4.6

(51,124) ROYAL CRAFT WOOD Cutting Boards for Kitchen - Bamboo Cutting Board Set of 3, Cutting Boards with Juice Grooves, Serving Board Set, Thick Chopping Board for Meat, Veggies, Easy Grip Handle $29.97 $45.97 View details Prime

The Original Gorilla Grip Oversized 100% BPA Free Reversible Durable Kitchen Cutting Board Set of 3, Juice Grooves, Dishwasher Safe, Easy Grip Handle Border, Food Chopping Boards, Cooking, Black

4.6

(53,976) The Original Gorilla Grip Oversized 100% BPA Free Reversible Durable Kitchen Cutting Board Set of 3, Juice Grooves, Dishwasher Safe, Easy Grip Handle Border, Food Chopping Boards, Cooking, Black $21.99 View details

Blender

A high-speed blender will make your smoothie preparation a breeze. Look for one with various speed settings for optimal blending.

We recommend:

Prime

Ninja BL660 Professional Compact Smoothie & Food Processing Blender, 1100-Watts, 3 Functions -for Frozen Drinks, Smoothies, Sauces, & More, 72-oz.* Pitcher, (2) 16-oz. To-Go Cups & Spout Lids, Gray

4.7

(102,420) Ninja BL660 Professional Compact Smoothie & Food Processing Blender, 1100-Watts, 3 Functions -for Frozen Drinks, Smoothies, Sauces, & More, 72-oz.* Pitcher, (2) 16-oz. To-Go Cups & Spout Lids, Gray $99.99 $119.99 View details Prime

Ninja Fit Compact Personal Blender, Portable Blender for-Smoothies, Shakes, Food Prep, and Frozen Blending, 700-Watt Base, (2) 16-oz. Cups and Spout Lids, Black QB3001SS

4.7

(38,140) Ninja Fit Compact Personal Blender, Portable Blender for-Smoothies, Shakes, Food Prep, and Frozen Blending, 700-Watt Base, (2) 16-oz. Cups and Spout Lids, Black QB3001SS $49.99 $69.99 View details Prime best seller

4.4

(109,298) Magic Bullet Blender, Small, Silver, 11 Piece Set $39.88 $49.99 View details

Large Pot or Dutch Oven

This will serve as the perfect vessel for your lentil dal. Select one with a heavy bottom to prevent burning.

We recommend:

Prime

Lodge 6 Quart Enameled Cast Iron Dutch Oven with Lid – Dual Handles – Oven Safe up to 500° F or on Stovetop - Use to Marinate, Cook, Bake, Refrigerate and Serve – Midnight Chrome

4.7

(36,874) Lodge 6 Quart Enameled Cast Iron Dutch Oven with Lid – Dual Handles – Oven Safe up to 500° F or on Stovetop - Use to Marinate, Cook, Bake, Refrigerate and Serve – Midnight Chrome $79.90 View details Prime

4.7

(10,380) Crock-Pot Northvale Cast Aluminum Lightweight Durable 5.2 Quart Heavy Duty Dutch Oven Pot With Lid, Oven Safe, Dual Handles - Matte Sage Green $39.99 View details

Skillet

A non-stick skillet is great for sautéing spices and vegetables. Opt for one that can withstand high heat for perfect results.

We recommend:

Prime

4.6

(11,406) Utopia Kitchen Nonstick Frying Pan Set - 3 Piece Induction Bottom - 8 Inches, 9.5 Inches and 11 Inches - (Grey-Black) $25.49 $29.99 View details Prime

SENSARTE Nonstick Deep Frying Pan, 12 Inch Large Skillet Pan, Induction Cookware, 5Qt Non Stick Saute Pan with Lid, White Non Toxic Cooking Pan with Helper Handle, PFOA PFOS APEO Free

4.7

(3,774) SENSARTE Nonstick Deep Frying Pan, 12 Inch Large Skillet Pan, Induction Cookware, 5Qt Non Stick Saute Pan with Lid, White Non Toxic Cooking Pan with Helper Handle, PFOA PFOS APEO Free $59.99 View details Prime best seller

SENSARTE Nonstick Ceramic Frying Pan Skillet, 8-Inch Omelet Pan, Healthy Non Toxic Chef Pan, Induction Compatible Egg Pan with Heat Resistant Handle, PFAS-Free, White

4.6

(21,914) SENSARTE Nonstick Ceramic Frying Pan Skillet, 8-Inch Omelet Pan, Healthy Non Toxic Chef Pan, Induction Compatible Egg Pan with Heat Resistant Handle, PFAS-Free, White $23.99 $28.99 View details

Measuring Cups and Spoons

Accurate measurements are key in cooking. Invest in a good set to help you achieve the perfect balance of flavors!

We recommend:

Prime

Spring Chef Stainless Steel Measuring Cups and Measuring Spoons Set of 14 with Leveler, Nesting Kitchen Metal Measuring Cups and Spoons Set for Dry and Liquid Ingredients, Perfect for Cooking & Baking

4.8

(23,103) Spring Chef Stainless Steel Measuring Cups and Measuring Spoons Set of 14 with Leveler, Nesting Kitchen Metal Measuring Cups and Spoons Set for Dry and Liquid Ingredients, Perfect for Cooking & Baking $21.99 View details Prime

Simply Gourmet Measuring Cups and Spoons Set of 12, 304 Premium Stainless Steel, Stackable Cups Long Handle Spoons Fits Narrow Jars, Kitchen Gadgets for Liquid & Dry Ingredients Cooking Baking

4.8

(8,140) Simply Gourmet Measuring Cups and Spoons Set of 12, 304 Premium Stainless Steel, Stackable Cups Long Handle Spoons Fits Narrow Jars, Kitchen Gadgets for Liquid & Dry Ingredients Cooking Baking $32.98 $45.99 View details Prime

4.7

(8,763) Stainless Steel Measuring Cups And Measuring Spoons 10-Piece Set, 5 Cups And 5 Spoons $13.95 $17.98 View details

Variations

If you're looking for some extra options, let's talk about gluten-free and vegan variations! 🌾 For the salad, simply ensure all your dressing ingredients are gluten-free and you’re set. The smoothie can easily be made dairy-free by opting for plant-based milk alternatives.

For the lentil dal, stick to the base recipe as it is naturally vegan! If you're avoiding gluten, pair it with cauli-rice or quinoa instead of regular bread or rice. Feel free to experiment with different spices to cater to your preferences! Add more or less heat with chili peppers based on your taste.

Remember, these recipes are versatile, and you can easily adapt them to fit your needs while still loading your plate with deliciousness! 🥑🌈

Faq

What if I don't have a blender for the smoothie?
No worries! You can mash the banana and mix the ingredients by hand. Just mix until smooth and enjoy!
Can I use canned lentils for the dal?
Yes! Canned lentils are a great shortcut. Just adjust the cooking time and add them towards the end to warm them up.
What can I substitute if I don’t have coconut oil?
You can use olive oil or vegetable oil instead! Each will add a slightly different flavor but will still work great.
How do I know when my dal is done cooking?
The dal should be soft and break apart easily with a spoon. If it’s not quite ready, let it cook a few more minutes.
Can I prepare these meals in advance?
Absolutely! These recipes can be prepped ahead of time and eaten later. Just store them in airtight containers in the fridge.
How can I store leftover lentil dal?
Store it in an airtight container in the fridge for up to a week or freeze it for longer storage. Just reheat when ready to eat!