This week I pulled a few of my favorite recipes into a simple vegan meal-prep plan. One is my tempeh tikka masala, a comforting, flavorful dish made creamy with coconut milk and bright with tomatoes. It’s a great make-ahead meal because the flavors deepen as it rests. The other highlight is my sweet potato falafel — a versatile, easy-to-make falafel that works perfectly in pitas, salads, bowls, or wraps.
The sweet potato falafel is especially adaptable: make a double batch and use them for sandwiches, snacks, Buddha bowls, or collard wraps. Below are the recipes included in this week’s plan along with simple assembly ideas to help you mix and match meals for the week. There’s also a downloadable PDF with a shopping list if you prefer a printable version.
Sweet Potato Falafel | Vegan Meal Prep No. 004
By: Jenné Claiborne
Recipe can be doubled.
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Servings: 4
Ingredients
- 1 medium sweet potato, baked or steamed in the skin (about 1 cup)
- 14 oz can chickpeas, rinsed (about 1 ½ cups)
- ¼ tsp cayenne pepper
- ½ cup fresh parsley, minced
- 1 clove garlic, minced
- 1 tbsp ground cumin
- 2 tsp ground coriander (optional)
- 1 tsp sea salt
- ½ tsp freshly ground black pepper
Instructions
- Preheat oven to 350°F and line a baking sheet with parchment paper.
- Place all ingredients into a food processor and pulse until combined. Avoid over-blending — the mixture should hold together but still have texture.
- Use a cookie scoop (about 2 tablespoons) to form falafel balls and place them on the baking sheet.
- Bake for 35 minutes or until the tops begin to crisp.
- Allow to cool at least 10 minutes before serving.
Tempeh Tikka Masala | Vegan Meal Prep No. 004
By: Jenné Claiborne
This version adds red beans for extra bulk; you can substitute a second package of tempeh if preferred.
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 4
Ingredients
- 1 head cauliflower, cored and chopped
- 1 large sweet potato, cubed
- 3 tbsp oil (divided)
- 1 tsp turmeric
- 1 tsp smoked paprika
- 1 tsp ground coriander
- 1 ½ tsp garam masala
- 6 cloves garlic, minced
- 1 inch fresh ginger, minced
- ½ yellow onion, diced
- 1 red bell pepper, diced
- 1 (28 oz) can diced tomatoes
- ¼ cup coconut milk or cream
- 1 cup plain unsweetened non-dairy yogurt
- 1 package tempeh, cubed
- 1 can red kidney beans, drained & rinsed
- 1 tsp salt
- ⅓–½ tsp cayenne pepper
- Cilantro for garnish
Instructions
Roast Vegetables
- Preheat oven to 375°F. Toss cauliflower with 1 tbsp oil and spread on a baking sheet. On a separate sheet, toss sweet potato with 1 tbsp oil. Sprinkle with salt and roast 35–45 minutes until tender.
Instant Pot Instructions
- Turn Instant Pot to sauté and add 1 tbsp oil. Toast turmeric, paprika, coriander, and garam masala for 15 seconds.
- Add garlic and ginger, sauté 15–30 seconds more. Add onion and pepper and cook until onions soften.
- Stir in diced tomatoes, coconut milk, non-dairy yogurt, tempeh, beans, and salt. Cancel sauté, seal lid, and pressure cook 12 minutes. Allow natural release at least 10 minutes, then release remaining steam and remove lid.
- Stir in roasted vegetables and adjust seasoning. Serve over rice with cilantro and an extra drizzle of non-dairy yogurt if desired.
Stovetop Instructions
- In a large pot over medium heat, warm 1 tbsp oil, toast spices 15 seconds, then add garlic and ginger and sauté 15–30 seconds. Add onion and pepper and cook until softened.
- Add diced tomatoes, coconut cream, non-dairy yogurt, tempeh, beans, and salt. Bring to a low simmer, cover, and cook 40 minutes. Stir in roasted vegetables and adjust seasoning.
Spicy Cucumber Avocado Salad | Vegan Meal Prep No. 004
By: Jenné Claiborne
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Servings: 4
Ingredients
- 2 large cucumbers, peeled, seeded, and diced
- 1 ripe avocado, diced
- ¼ cup red onion or shallot, minced
- ¼ cup fresh dill, chopped
- ½ tbsp apple cider vinegar (plus a splash if desired)
- 1 tbsp lemon juice
- ¾ tsp sea salt
- ¼–½ tsp cayenne pepper, to taste
Instructions
- Place all ingredients into a large bowl and stir gently to combine.
- Taste and adjust with more salt, vinegar, or lemon juice if needed.
Roasted Green Vegetables | Vegan Meal Prep No. 004
By: Jenné Claiborne
Prep Time: 10 minutes
Cook Time: 30 minutes
Servings: 4
Ingredients
- 3 broccoli crowns, chopped
- 4 cups Brussels sprouts, halved or diced
- 1 large zucchini, sliced
- 2–3 cups mushrooms, sliced
- 2–3 tbsp oil
- ½–1 tsp sea salt
- 2 tsp freshly ground black pepper
Instructions
- Preheat oven to 375°F. Toss vegetables in a large bowl with oil, salt, and pepper.
- Spread evenly on a baking sheet and roast for about 30 minutes, until tender and slightly caramelized.
Quinoa & Brown Rice | Vegan Meal Prep No. 004
By: Jenné Claiborne
Prep Time: 1 minute
Cook Time: 24 minutes (Instant Pot)
Servings: 4
Ingredients
- 1 cup quinoa
- 1 cup brown rice
- ½ tsp salt
- 1 tsp oil
Instructions
- Turn the Instant Pot to sauté and toast the quinoa for about 3 minutes until fragrant.
- Add the brown rice, salt, and oil, then stir. Seal the Instant Pot and pressure cook for 24 minutes. Let natural release 10 minutes, then quick release.
Creamy Tahini Dressing | Vegan Meal Prep No. 004
By: Jenné Claiborne
Prep Time: 1 minute
Cook Time: 3 minutes
Servings: 4
Ingredients
- ¼ cup tahini
- 2 tbsp freshly squeezed lemon juice
- 1 small garlic clove, minced
- ½ tsp sea salt
- ½ cup water (adjust for desired consistency)
Instructions
- Place all ingredients in a bowl and stir until smooth, adding more water if needed. Alternatively, combine in a jar with a lid and shake until creamy.
Buddha Bowl
- Sweet Potato Falafel, Cucumber Avocado Salad, brown rice, arugula or other lettuce tossed with dressing, topped with tahini dressing and served with pita.
- Tempeh Tikka Masala, brown rice, massaged kale.
Salad
- Sweet Potato Falafel, Cucumber Avocado Salad, massaged kale with tahini dressing, topped with pumpkin seeds and extra tahini drizzle.
- Roasted Green Vegetables, arugula tossed with dressing, black beans, topped with toasted walnuts.
Tacos or Wraps
- Tempeh Tikka Masala tacos with guacamole or sliced avocado and fresh cilantro.
- Roasted Green Vegetable tacos with beans, guacamole, and salsa.
Collard Wrap: Wrap sweet potato falafel in a collard leaf with cucumber avocado salad, quinoa/brown rice mix, and sliced tomato.