3 Meal Prep Recipes to Get You Through The Week

Unsure what to make this week? Don’t let meal planning stress you out! We’re making it easy for you with these three recipes that all feature the same ingredients and are tied together with a delicious Maple Dijon Tahini Dressing. Roast your veggies, and prep your dishes at the beginning of the week for tasty lunches and dinners to get you through your days.

      

from the grocery store:

• Kale
• Sweet potatoes
• Brussels sprouts
• Garlic bulb
• Chickpeas
• Honey crisp apples
• Red onion
• Feta
• Quinoa
• Tortillas

from your pantry

• Olive oil
• Garlic powder
• Onion powder
• Cayenne
• Salt + pepper
• Apple cider vinegar
• Maple syrup
• Dijon mustard

Each recipe will make about four servings, feel free to adjust ingredient ratios or double ingredients to fit your serving preferences and mix + match which recipes you’d like to make. Serve the Maple Tahini Dressing on the side to keep your salads and grain bowls from going soggy.

Maple Dijon Tahini Dressing

2-4 servings
INGREDIENTS

• 1⁄4 cup Soom Premium or Organic Tahini
• 1 Tbsp maple syrup
• 1.5 Tbsp dijon mustard
• 2 Tbsp apple cider vinegar
• 1 clove garlic, minced
• 2 -3 Tbsp water
• 1⁄2 tsp salt
• Freshly cracked black pepper, to taste

DIRECTIONS
1. In a small bowl whisk together ingredients except the water. Mix in the water 1 Tbsp at a time, until desired consistency is achieved.
2. Dressing can be kept in a sealed container in the fridge for up to a week.

 

Autumn Grain Bowl

Serves: 2-4
INGREDIENTS

• 3-4 cups curly kale, chopped (about 4-5 stems)
• 1 large or 2 small sweet potato, peeled and diced
• 2 cups brussel sprouts, halved
• 1 can chickpeas, rinsed and drained
• 2 cups quinoa, cooked according to package instructions
• 1⁄2 cup feta, crumbled
• 2 Tbsp olive oil
• 1 tsp garlic powder
• 1 tsp onion powder
• Dash of cayenne
• 3⁄4 tsp salt

QUICK PICKLED RED ONION: (OPTIONAL)

• 1⁄2 red onion, thinly sliced
• 1⁄2 cup apple cider vinegar or red wine vinegar
• 1⁄4 tsp salt
• 1⁄4 tsp sugarFreshly cracked black pepper, to taste

DIRECTIONS
1. Preheat the oven to 400°. Line a sheet pan with parchment paper and set aside.
2. To a small jar add all the Pickled Red Onion ingredients. Seal the jar, shake vigorously, and set aside.
3. To the sheet pan add the sweet potato, chickpeas, kale, and Brussels sprouts. 4. 4.Drizzle everything with 2 Tbsp olive oil and season with garlic powder, onion powder, cayenne, salt, and pepper. Using your hands, to distribute the oil and seasonings.
5. Roast for 30-40 minutes or until the sweet potatoes are fork tender and the Brussels sprouts take on a golden color. If the kale crisps before everything else is done, simply remove and set aside.
6. In a small bowl whisk together the Maple Dijon Tahini Dressing ingredients except the water. Mix in the water 1 Tbsp at a time, until desired consistency is achieved.
7. To assemble, add servings of quinoa and roasted veggies tupperware containers for meal prep. Sprinkle with feta, add pickled red onion, and small container of Maple Dijon Tahini Dressing to generously drizzle over before serving.
8. Dressing, roasted veggies, and quinoa can be kept separately in a sealed containers in the fridge for up to a week.

 

Harvest Salad

4-6 servings
INGREDIENTS

• 1 bunch curly kale, chopped
• 1 sweet potato, peeled and sliced in 1⁄4” thick half moons
• 8 oz shaved Brussels sprouts (about 1 cup)
• 1 can chickpeas, rinsed and drained
• 1 large honey crisp apple, thinly sliced
• 1⁄4 cup red onion, thinly sliced
• 1⁄2 cup feta, crumbled
• 1 Tbsp olive oil
• 1⁄2 tsp garlic powder
• 1⁄2 tsp onion powder
• Dash of cayenne
• 1 tsp salt, divided into 1⁄2 tsp
• 3 Tbsp apple cider vinegar
• Freshly cracked black pepper, to taste

DIRECTIONS
1. Preheat the oven to 400°F.
2. In a large salad bowl, use your hands to massage 3 Tbsp apple cider vinegar and 1⁄2 tsp salt into the kale and shaved Brussels sprouts for about 30 seconds until they begin to wilt and are tenderized. Place in the fridge.
3. To a sheet pan add the sweet potato and chickpeas. Drizzle everything with 1 Tbsp olive oil and season with 1⁄2 tsp garlic powder, 1⁄2 tsp onion powder, dash of cayenne, 1⁄2 tsp salt, and pepper. Using your hands, to distribute the oil and seasonings.
4. Roast for 20-30 minutes or until the sweet potatoes are fork tender and the chickpeas are crisp. Allow to cool for 5 minutes.
5. While the sweet potatoes and chickpeas cool, whisk together the Maple Dijon Tahini Dressing ingredients in a small bowl, except the water. Mix in the water 1 Tbsp at a time, until desired consistency is achieved.
6. Remove the kale and Brussels sprouts from the fridge. Portion the kale and Brussels sprouts, honey crisp apple, red onion, and feta into tupperware containers with a side of Maple Dijon Tahini Dressing. You may add the roasted sweet potatoes and chickpeas to the portioned salads or keep separate to reheat before serving.
7. Can be made a few hours ahead of time and will keep in a sealed container in the fridge for up to 5 days.

Roasted Sweet Potato & Chickpea Wrap

4-5 servings
INGREDIENTS

• 3 stems curly kale, chopped
• 4-5 large tortillas
• 1 sweet potato, peeled and cubed
• 1 can chickpeas, rinsed and drained
• 1⁄4 cup red onion, diced
• 1⁄2 cup feta, crumbled
• 1 Tbsp olive oil
• 1⁄4 tsp garlic powder
• 1⁄4 tsp onion powder
• Dash of cayenne
• 1⁄2 tsp salt
• 1 Tbsp apple cider vinegar
• Freshly cracked black pepper, to taste

DIRECTIONS
1. Preheat the oven to 425°F.
2. Use your hands to massage 1 Tbsp apple cider vinegar and 1⁄2 tsp salt into the kale for about 30 seconds until it is slightly wilted and tenderized. Place in the fridge.
3. To a sheet pan add the sweet potato, olive oil and season with garlic powder, onion powder, dash of cayenne, salt, and pepper. Using your hands, toss the sweet potatoes with the oil and seasonings.
4. Roast for 20- 25 minutes or until the sweet potatoes are fork tender and browned.
5. While the sweet potatoes roast, whisk together the Maple Dijon Tahini Dressing ingredients in a mixing bowl, except the water. Mix in the water 1 Tbsp at a time, until desired consistency is achieved.
6. To the bowl with the dressing add chickpeas, feta, and red onion. Gently mix together.
7. To assemble, lay the tortilla down on a piece of parchment paper. Add kale, sweet potatoes, and the chickpea feta mixture to the center of the tortilla. Tuck the bottom edge up and over while simultaneously folding the sides in, rolling the tortilla up. Wrap in the parchment paper, slicing in half to serve.
8. Wraps can be kept in the fridge, wrapped in foil or a sealed container for up to 4 days.