The start of a new semester presents an opportunity to throw some of your bad habits from last semester out the window and start fresh with new resolutions.
One resolution you can make yourself this semester? You’ll be meal prepping healthier meals. The following recipes are easy, affordable meals you can make at home and munch on all week. The best part? Every single one of these meals is vegetarian, making it easier for you to contribute to both a healthier diet and a healthier planet.
All recipes are my own except where an original recipe is hyperlinked to the title.
- Tofu Stir-fry
Ingredients
2 packages extra-firm tofu
1 tbs. olive oil
1 carrot, diced
1 broccoli crown, chopped
1 cup cooked white rice
Stir-fry sauce of choice
- Drain tofu and carefully squeeze out any extra liquid with a towel. Dice tofu into bite-size squares.
- In a medium-size skillet, heat up one tablespoon of olive oil on medium high heat. Add tofu pieces and stir-fry sauce, and brown on each side until crispy on all sides, about 15-20 minutes.
- Once the tofu is cooked, add vegetables and cook until vegetables reach desired level of tenderness.
- Serve with white rice. If prepared with two packages of tofu, this should make enough food to feed one person for 6-8 meals.
- Vegetarian Tacos
Ingredients
2 cans black beans
2 cups cooked brown rice
¼ cup cilantro, chopped
¼ tsp. oregano
¼ tsp. chili powder
¼ tsp. paprika
¼ tsp. cumin
14 corn tortillas
Shredded cheddar or Mexican blend cheese
Juice of one lime
For the salsa:
3 roma tomatoes, chopped
½ cup cilantro
1 jalapeño, seeds and ribs removed
- In a small sauce pan, combine drained black beans, oregano, chili powder, paprika, and cumin. Cook on medium high heat until warmed through.
- Prepare brown rice according to instructions on package.
- Add cooked brown rice to a large Tupperware. Add ¼ cup chopped cilantro and the juice of half of your lime. Place lid on Tupperware and shake until cilantro and lime are evenly distributed throughout the rice. Set aside.
- To make the salsa, combine tomatoes, ½ cup cilantro, diced jalapeño, and juice from the other half of the lime in a food processor. Alternate pulsing settings on your food processor until tomatoes are well-chopped and ingredients are well-combined, about 45 seconds.
- To make tacos, microwave two or three corn tortillas in a wet paper towel for 45 seconds. Top with cilantro lime rice, black beans, and shredded cheese, and microwave for an additional 30 seconds. Serve with salsa. This should make seven 2-taco servings.
Ingredients
2 cans of chickpeas
Half a medium yellow onion, diced
1 cup green or red lentils
2 medium garlic cloves, minced
2 cups vegetable broth
1 can pumpkin puree
1 tbs curry powder
1 can coconut milk
1 cup cooked white rice
- Combined chickpeas, onion, garlic, pumpkin, curry powder, and vegetable broth in a crockpot or slow cooker. Cook on low for 8-10 hours, or on high for 5-6 hours.
- During the last 30 minutes of the cooking process, stir in coconut milk.
- Serve over white rice. This typically makes at least 5-6 servings.
For the sauce:
1 can diced tomatoes
¼ yellow onion
1 ½ tsp cumin
2 tsp chili powder
1 tbs olive oil
For the quesadillas:
1 cup uncooked green or red lentils
1 cup uncooked brown rice
2 ½ cups vegetable broth
16 flour or 20 corn tortillas
Shredded Pepperjack or Monterey Jack cheese
For the green salsa:
1 avocado
½ cilantro
1 jalapeño, ribs and seeds removed
2 cloves garlic
Juice of one lime
½ cup water
½ olive oil
- Combine diced tomatoes, onion, cumin, chili powder, and olive oil in a food processor and blend until smooth to make the sauce for the lentil filling.
- Place lentils, brown rice, sauce, and vegetable broth in slow cooker and cook for 4-6 hours on high, or until lentils are tender.
- To make the green sauce, combine all ingredients and pulse in food processor until smooth, adding more water or oil if needed to keep consistency smooth.
- Form quesadillas with two tortillas, lentil filling, and cheese, cooking in a skillet or in a toaster oven. Serve with green salsa.
These four easy vegetarian meal preps should keep you eating healthy all semester. Good luck this year, collegiettes!
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