Easy Vegan Meal Prep
Easy vegan meal prep ideas with crispy tofu, roasted sweet potatoes, and steamed broccoli over brown rice. Perfect for healthy lunches all week.
Equipment
- oven
- baking sheet
- large bowl
- small bowl
- whisk
- large non-stick skillet
- medium saucepan
- pot
- steamer basket
- knife
- cutting board
- measuring spoons
- measuring cups
Ingredients
Tofu Mixture
- 1 pound firm tofu pressed to remove excess water
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon maple syrup
- 1 tablespoon cornstarch
- 1/2 cup vegetable broth
Sweet Potatoes
- 2 medium sweet potatoes cut into 1-inch cubes
- 2 tablespoons olive oil
- 1 teaspoon smoked paprika
- 1/2 teaspoon garlic powder
Rice and Broccoli
- 1 cup uncooked brown rice
- 2 cups water
- 1/2 teaspoon salt
- 1 medium bunch broccoli cut into florets
- 1 tablespoon toasted sesame seeds
Instructions
- Preheat your oven to 400°F. In a large bowl, toss the cubed sweet potatoes with the olive oil, smoked paprika, and garlic powder until evenly coated. Spread them in a single layer on a baking sheet.
- Roast the sweet potatoes for 25-30 minutes, until they are fork-tender and lightly browned on the edges.
- While the sweet potatoes roast, prepare the tofu. Crumble the pressed tofu with your hands into small, bite-sized pieces into a bowl. In a small bowl, whisk together the soy sauce, sesame oil, and maple syrup, then pour it over the tofu and toss gently to coat.
- Heat a large non-stick skillet over medium-high heat. Add the tofu and cook, stirring occasionally, for about 10 minutes, until the pieces are browned and crisped. Sprinkle the cornstarch over the tofu, stir well to coat, and cook for 1 more minute. Pour in the vegetable broth, stir, and cook for another 2-3 minutes until the sauce thickens slightly and coats the tofu. Remove from heat.
- Cook the rice. Rinse the brown rice under cold water. In a medium saucepan, combine the rinsed rice, 2 cups water, and 1/2 teaspoon salt. Bring to a boil, then reduce heat to low, cover, and simmer for 45 minutes. Remove from heat and let it sit, covered, for 10 minutes before fluffing with a fork.
- Steam the broccoli. Place the broccoli florets in a steamer basket set over a pot of simmering water. Cover and steam for 5-7 minutes, until bright green and tender-crisp.
- Divide the cooked brown rice, roasted sweet potatoes, crispy tofu, and steamed broccoli evenly among four meal prep containers. Sprinkle each with toasted sesame seeds. Allow everything to cool to room temperature before sealing the containers.
Notes
Allow components to cool to room temperature before sealing containers for best freshness.