Recently, many of the requests I’ve received for new recipes and content have been about pumpkin—unsurprising given the season. Close behind those requests were calls for simple, quick meals and vegan meal-prep ideas. If you love pumpkin, I have more recipes coming, but for now I’ll show how easy and affordable it is to make flavorful, nourishing vegan meals using everyday pantry staples.
For this meal-prep plan I use just ten ingredients you likely already keep on hand. They’re not exotic or expensive, and with a bit of prep you can combine them into three different meals to enjoy throughout the week.
Below is the list of the ten ingredients, helpful notes on quantities, and suggestions for how to use them.
Ten Ingredients + Grocery List
Sweet Potatoes
- Large sweet potatoes make meals more filling. I bought 4 large sweet potatoes, which made three stuffed potatoes and enough slices to use in wraps.
- If you want stuffed sweet potatoes twice during the week and are cooking for two people, consider buying 5–6 sweet potatoes so you have extras for wraps.
Kale
- I use Tuscan (lacinato/dino) kale because it’s less tough than curly kale.
- I bought 3 large heads of kale, which provided enough for stuffed potatoes, wraps, pasta, and extra salads or smoothies.
- If you prefer, substitute half the kale with baby spinach.
Garlic
- Garlic adds great flavor. I recommend 2 heads of garlic for this meal prep.
Lemons
- I use lemons often; 4 lemons should cover this meal prep and week of meals.
Basil
- Basil brings fresh aroma to meals. I used one bunch.
- Keep basil fresh by trimming stems and placing them in a jar of water on the counter, like flowers. Change the water every few days.
Pasta
- Any pasta shape works. I used regular wheat pasta, but gluten-free or legume-based pastas are great alternatives.
- For one or two people, one 16-ounce box is usually sufficient if you plan to eat pasta several times during the week.
Cashews
- I use raw cashews for three purposes: toasting for pesto, raw for cashew “parmesan,” and soaked for cashew cream.
- I used just under 2 cups of cashews across these condiments. If cooking for more people, increase the amount accordingly.
Chickpeas
- Chickpeas are our main protein and are very versatile. I use them in different preparations so meals don’t get repetitive.
- I buy dried chickpeas and cook them in the Instant Pot, which is inexpensive and yields great flavor. For this prep I used 1 pound of dried chickpeas, which yields several cups of cooked beans. If you prefer canned beans, canned chickpeas work fine too.
Nutritional Yeast
- Nutritional yeast adds savory, umami flavor. We’ll use it in the pesto, cashew “parmesan,” and cashew cream.
- If buying in bulk, you’ll need about 1/2 cup for the recipes below; one bottle is typically enough for household use.
Tortillas
- Use flour tortillas, whole-grain wraps, or collard leaves for a gluten-free option. For one or two people, one package of 6–8 large tortillas should be enough for a few wraps.
Below are the kitchen steps for the core meal prep items (chickpeas, cashew cream, pesto, cashew parmesan, baked sweet potatoes, and prepared kale), followed by three simple recipes you can assemble quickly using those prepped ingredients.
Cook the Chickpeas
- Instant Pot (1 pound dried chickpeas)
- Method 1 (soaked chickpeas): Soak chickpeas in cool water for 8 hours. Drain, add 5–6 cups cool water and 2–2½ teaspoons kosher salt (or 1¼–1½ teaspoons sea salt), and cook 8–10 minutes on high pressure. Allow a natural pressure release.
- Method 2 (unsoaked chickpeas): Add chickpeas to 5–6 cups cool water with salt and cook 35–40 minutes on high pressure. Allow a natural pressure release.
- Canned chickpeas: Already cooked—skip this step and rinse before using.
Make the Cashew Cream
Makes about 1 heaping cup
- Soak 1 cup raw cashews for 8 hours in cool water or 1 hour in boiling water. Use a food processor or high-powered blender for the best texture.
Ingredients
- 1 cup raw cashews, soaked
- 1/2 cup + 2 tablespoons plant-based milk
- 2 garlic cloves, roughly chopped
- 1/2 teaspoon sea salt, plus more to taste
- Freshly cracked black pepper to taste
- 2 tablespoons nutritional yeast
- 2 tablespoons freshly squeezed lemon juice
Directions
- Blend the soaked cashews until broken down. Add the plant milk, garlic, salt, pepper, nutritional yeast, and lemon juice. Blend on high until smooth, thick, and creamy (about 1–4 minutes depending on your blender).
- Transfer to a glass jar and refrigerate for up to a week.
Bake the Sweet Potatoes
- Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper.
- Scrub sweet potatoes and prick them all over with a fork to allow steam to escape.
- Bake until tender, about 45–60 minutes depending on size, rotating the pan if possible for even cooking.
- Cool, then store cooked sweet potatoes in an airtight container in the fridge for 3–5 days or freeze up to 3 months.
Prepare the Kale
- Remove tough stems and slice kale into thin strips. Wash and dry in a salad spinner.
- For raw kale, store in a sealed container or bag in the fridge for 5–7 days. Massaging with a little lemon juice or olive oil can tenderize it.
- To steam: Place chopped kale in a steamer basket over 1–2 inches of simmering water, cover, and steam 5–7 minutes until tender. Season with salt, pepper, and lemon.
- To sauté: Heat a skillet with olive oil, sauté chopped garlic for 1–2 minutes, add kale, cover and cook 4–6 minutes, then uncover and cook off excess moisture. Finish with lemon juice and season to taste.
Make the Kale-Basil Pesto
Makes about 1 heaping cup
- Blanch the basil briefly in boiling water then shock in ice water to keep the pesto vibrant green.
- Toast a small amount of cashews for extra flavor, if desired.
Ingredients
- 1/4 cup cashews (toasted optional)
- 1 cup basil leaves (blanched)
- 2 cups Tuscan kale, stems removed and shredded
- 4 cloves garlic
- 1/4 cup nutritional yeast
- 1 teaspoon lemon zest
- 2 tablespoons lemon juice
- 1/2 teaspoon kosher salt
- 3–4 tablespoons extra virgin olive oil (or a mix of oil and water to thin)
Directions
- If toasting cashews, cook them in a dry skillet over medium heat, stirring until fragrant and lightly browned.
- Blanch basil: add leaves to rapidly boiling salted water for 15 seconds, then plunge into ice water, squeeze out excess water and pat dry.
- In a food processor, combine toasted cashews, blanched basil, kale, garlic, nutritional yeast, lemon zest, lemon juice, and salt. Pulse into a loose paste, then slowly stream in olive oil while processing. Add a little water if you prefer a thinner consistency.
Make the Cashew Parmesan
Makes about 3/4 cup
- Combine 1/2 cup raw cashews, 2 tablespoons nutritional yeast, 1/2 teaspoon kosher salt, and 1/2 teaspoon olive oil in a food processor. Pulse repeatedly until the mixture is crumbly and resembles grated parmesan. Pulse—do not blend continuously or you will make nut butter.
Three Easy Vegan Meal Prep Recipes
Meal #1: Cashew Cream Pasta with Chickpeas
This is a simple, satisfying pasta you can assemble in minutes using cooked pasta, cashew cream, kale, chickpeas, basil, and cashew parmesan.
Ingredients
- 6 ounces cooked pasta
- 1/3–1/2 cup Cashew Cream
- 2–3 cups steamed or sautéed kale
- 1½–2 cups cooked chickpeas
- 1/2 cup slivered basil
- 2–3 tablespoons Cashew Parmesan
- Salt and pepper to taste
Instructions
- Toss hot cooked pasta with the cashew cream to coat the noodles.
- Add chickpeas, kale, slivered basil, and cashew parmesan. Toss to combine and season with salt and pepper. Optional add-ins: cherry tomatoes, sautéed mushrooms, peas, hemp seeds, or toasted nuts.
Meal #2: Stuffed Sweet Potatoes
Roasted sweet potatoes are topped with sautéed chickpeas, kale, kale-basil pesto, and cashew parmesan for a hearty meal.
Ingredients
- 3 extra-large baked sweet potatoes
- 2–3 teaspoons olive oil
- 3 cloves garlic, minced
- 1½ cups cooked chickpeas
- Juice of 1/2 lemon
- 1–1½ cups steamed or sautéed kale
- 4–6 tablespoons Kale-Basil Pesto
- 1 tablespoon Cashew Parmesan
- Optional: 2 tablespoons Cashew Cream
Instructions
- Heat oil in a large skillet over medium-high heat. Sauté garlic 1–2 minutes, then add chickpeas in a single layer. Cook undisturbed for 3 minutes, flip and cook another 3–5 minutes until browned and blistered. Season with salt and lemon juice.
- Cut a long slit down each sweet potato, not cutting all the way through. Add a spoonful of pesto, then stuff with kale and top with the blistered chickpeas. Sprinkle cashew parmesan and, if desired, a dollop of cashew cream.
Meal #3: Smashed Chickpea Wraps
These wraps are quick to make and perfect for lunches. The filling is creamy, lemony, and textured with whole chickpeas for a pleasant bite.
Ingredients
- 2 cups cooked chickpeas
- 2 tablespoons lemon juice
- 1/4 cup Cashew Cream
- Salt to taste
- 4 large burrito-size wraps
- 1/2 cup Kale-Basil Pesto
- 1 extra-large sweet potato, peeled and thinly sliced (optional, roasted or pan-fried)
- 2 cups raw kale, thinly sliced or shredded
Instructions
- In a bowl, combine chickpeas, lemon juice, a few pinches of salt, and cashew cream. Mash with a fork, leaving some chickpeas whole for texture.
- Spread 2 tablespoons pesto on each wrap, leaving a 2-inch border. Add the smashed chickpeas, sweet potato slices, and shredded kale.
- Fold the bottom of the wrap up and tuck in the filling, rolling to close. Serve with extra cashew cream for dipping if desired.
These three meals showcase how a small, thoughtful set of ingredients can yield varied, nutritious, and delicious vegan lunches and dinners. Make the condiments and staples once, then mix and match through the week for quick, satisfying meals.