30 Minute Meal Prep | Vegan | Deliciously Ella
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- čas přidán 4. 09. 2024
- This week we've got the brilliant vegan chef Derek Sarno showing us how to do a high protein 30 Minute Meal Prep with the most delicious pan-fried tofu, broccoli, greens with rice & two peas.(chickpeas and green peas)
Serves: 6
Prep time: 30 minutes
Ingredients:
2 blocks firm tofu, sliced in half
2 Garlic cloves, chopped
1 Lg Head of broccoli, trimmedto bite sized florets
1 bunch tenderstem broccoli, trimmed
1 can chickpeas, strained
1 cup fresh/frozen peas
200g bag of spinach
1 cup brown basmati rice, rinsed
2 cups water
2 bay leaves
3-4 Tbsp Olive oil
1 tbsp Sage and thyme blend
1 tbsp Granulated garlic
1 tbsp Onion powder
1 tsp Smoked paprika
1 tbsp tsp Salt, flakes
Black pepper
Method:
Preheat oven to 200c (fan) / 375f convection or 400f bake.
Heat medium sauce pot on medium high heat. add 1 tsp olive oil, stir and brown garlic for 1 minute. Add rice, pinch of salt and pepper, bay leaves, chickpeas and 2 cups water.
Golden rule: 1 part rice, 2 parts water. Cover and bring to a boil. Once boiling, lower heat to the lowest setting, partially cover and cook for 15 minutes. Check by tilting to see how much water is left, then add the peas and cover, cook 2 more minutes until water is evaporated, shut off heat and let rest until ready to eat. Fluff before serving.
Place half-cut tofu in a bowl, add oil and seasonings to cover. Massage tofu to coat evenly.
In large bowl add trimmed broccoli, 1 tsp olive oil and 1 tsp granulated garlic, pinch of salt and pepper and toss to coat evenly. Repeat same process with tenderstem broccoli.
Heat cast-iron pan on medium heat until wicked hot.
Add 3 Tbsp oil, add and sear tofu on each side about 1 -2 minutes until well browned (add lil extra oil if needed). Remove from heat, place cooked tofu on baking sheet lined with baking paper. Add both broccoli to same baking sheet and roast for 12 -15 minutes until florets are crispy browned (do not burn). Remove from oven, allow to cool for 5 minutes before slicing tofu.
Place Spinach into the already hot cast-iron pan. Shut heat off and let spinach wilt, stirring occasionally to soak up the flavour from the previous tofu.
Serve 1-2 meals now and prep the remainder for later in the week.
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The Wicked Healthy Cookbook |
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Such a pleasure to work with you Ella, this was so fun to do! Thank you!
Wicked Healthy that rice looks delicious!!! Can’t wait to try it.
I’m soo going to make that rice!! Everything looked delish!! 😋
I don’t know which one looked more delicious.. the food or the chef🤔
Ur amazing. Just subscribed
I literally just ate this! :D Made it for dinner tonight. It's SUPER delicious and easy! thank you so much!!!
I absolutely loved this video! You two are so great and the food looks incredible 💕
Agree😍
He is such a cool guy! Loved this
his voice is so calming and dreamy...more Derek haha x
I didn't think it was ever possible for me to like tofu....I do now! thank you so much for this ;)
Great video and food prep. Excellent to have Derek on he also works for Tesco's as the Director of Plant based Foods.
Made this for dinner tonight, it was absolutely amazing!
Awesome 🤗thank you so much for the inspo ♥️In Love with Derek and his cookbook
Love this! He cooks so natural and sensitive🌿🌿
I didn’t know him 🙊 but he is sooo sympathetic and his voice is so calming ☺️👌🏼now I’m hungry because it’s Looks really yummy 😋
This is 100% the type of tofu meal prep I was looking for!
I literally just ate this! :D Made it for dinner tonight. It's SUPER delicious and easy! thank you so much for creating and sharing this recipe!!!
This was awesome. I love guest chefs 😍
Derek and Chad are two brilliant chefs!
agh i'm beaming - so happy you had Derek on :)) going to give this a go asap xx
This is exciting! I love the wicked cookbook & had no clue they had a channel!! 💚
I loved this video. really like the man, he had a very nice calm energy. I hope he comes back!
This meal prep is so delicious. I wouldn’t say it takes 25 mins to prep. More like one hour but you are getting four meals out of it. So pretty good. The flavors of the rice, tofu, broccoli, and spinach really come great together. One tip I suggest is using brown basmati rice instead of long grain. I find it’s more fluffier. Either way easy peasy dish that super delish. 😋 0
Congratulations on the lil baby bump 😁 wishing you a happy healthy pregnancy 😘
Wow I followed that recipe for the rice and 🤌🏽 it turned out delicious. I added some ghee and cardamom for extra flavour because the Indian in me couldn’t resist. Thank you for the recipe 😊
No sauce needed. Looks amazing!
Amazing! Yess, sauces will step it up! Tahini or other nut/seed sauces will take it to another level. Lemon harissa tahini anyone? :D
I'm highly concerned the tofu will taste like tofu without a very flavorful sauce on it!
Favorite video you’ve posted yet! I love his recipes!
Verydelicious meal prep
Yes! I have his cookbook from the library right now!
Great for people in a rush!!! 💜👍🏻🙋🏻♀️
i look a the video again and again - so inspiring - cooked the rice three times - it’s a go to for me for lunches- thank you so much 🙋🏻
Wow!!! Love this video! I’m making this all right now!
These are all my favorites. What a cool way to make the rice! Yum!
Loved it
Love Derek Sarno!! Thank you for this amazing video x
Wowww that looks amazing and I can't wait to try cooking the rice, tofu and spinach myself!! It's such simple ingredients but the way it's cooked is so clever!
it's really good - I made the tofu this way today and I'm pretty impressed.
this looks perfect for hospital shift lunch! thanks x
This looks absolutely amazing 😍 great video idea!
SO excited for this!! Thank you Ella and Derek!
Great video! The two of you work well together.. Hope he comes back! Do you think you two could do a VEGAN DESSERT??? Thanks!
So awesome! I’m making this for my work lunches today! Thank you so much for sharing!😁
Hiya hun do you know how to reheat the remainders? X
Excelente plato!!!! Thanks a lot. I love your recipies!!
Loved this video! I’m going to try this.
What a great combo of great people x 🥰 love this - given me a great idea when I have tofu x 😍😍😍
Loved this video! Very inspired to cook tonight 😉
This is just what I needed
I needed this! Thank you 🙏
Hi Ella, can’t wait to watch this video. By any chance will you be uploading your spinach and potato cakes from the frozen range to the app? I’d love to make them at home x
Def can x
I love that and am very keen to try it tomorrow 🙂
Amazing, thank you. Ela you do not create more videos? :(
So good, I can not wait to try this!
Great video, Ella! Keep up the amazing work!
That was so helpful! Thank you so much to both of you ❤️
Lovely! ❤️
May need to make loads of these up in July or Early August for when my baby comes mid August. So that I have some sitting in the freezer ready to defrost and reheat when I’m juggling a newborn and a toddler! Haha!
Love this video 2 amazing people ❤️
Thanks for this recipe, it looks delicious!
The food looks amazing
Looks great and easy.! ☺️
Great video x
What an awesome video!!!
Looks so good 😋
This looks wonderful. Don’t mean to be picky but glass is better for meal preps and all food storage. No plastic transfer. Love your videos and now also his.
looks so yummy! can't wait to make this for school : )
Dont be scared of the rice 😂.
Ooooo ,this looks beautiful.i'll try that soon
Love this Video. Thank you
loved this and love Derek. :}
Love it!,
Watched him on insta, didn’t realise he had a CZcams full of very useful recipes.
I love this guy, so cool, will be subscribing t Wicked Healthy.
Looks really good I might do that with chicken or pork ...yum
Looks so good!
love this! great meal idea :)
I think Derek is a cool bean.
Wow great video
Can this meal be re heated? Do u use a microwave? Or do u eat it again cold?
Fiona Gillespie u could probably heat up in microwave
Can you freeze it?
Brigitta Bottlik no but would lasts up to 4-5 days in fridge
I prefer to put mine on a pan and warm it up that way. I feel that a microwave makes my food and veggies soggy.
This looks delicious! How would you reheat this?x
7:00 I am ded awesome start to finish.
I’m definitely trying that tofu!
It looks so delicious! This is a gourmet meal prep! 😂 no really tho!!
I'm taking it to work for lunch...eating it cold;)
This is such a great video. Can you tell something about the kitchen accessoirs. For the broccoli you use such an amazing bowl!😍 And what kind of pan do you use in the video. Thank you.
Wow! ❤️
I would add some wine as well when cooking the tofu ^^
Great guest
I'm most interested in trying his tofu dish because I find most tofu dishes to be very bland unless you make @itslivb tofu tenders or @bosh.tv scrambled tofu. Loved the video. I've bought all the ingredients and will be making it soon.
The only thing I disagree about is the rice ratio- I like my rice to not be mushy. America's test kitchen has a great video for the ideal rice ratio.
i would eat this only fresh. i cant imagine the broccoli and tofu microwaved or reheated
Use pyrex glass ovenware, way better.
Awesome
Yummy 😋!!
wow
Thank you very clever but can you get Sainsbury’s to stock more of these foods for vegans never seen the tofu in super market is it the Japanese one no GMO
It says gluten free. What noodles are you using? I need advice on gluten free noodles.
We love wicked foods
Everything looks well, but the oil amount is just MASSIVE
oil is good
Was the tofu pressed first?
Great video and can you eat these cold the next day or would you need to heat them up?
I'd do them cold for work lunches x
It's not always a 1:2 ratio for rice to water
I think using carrots instead of the peace will add more color!
I think they chose peas for nutrition purposes but carrots would be wonderful too
Peas are good protein but you could do both/swap for carrots definitely x
Has anyone actually done this? Was the tofu tasty/ seasoned on the inside ? For how long do you leave it on the oven?
I always worry about re-heating rice. Any tips? :)
Sunshine I’ve heard different things about this. For instance, it can cause food poisoning if you reheat next day rice. But lots of people do it to no harm. However, I wouldn’t feel comfortable reheating 2, 3, 4 day old rice. I’d rather cook it fresh imo.
little bit of oil right
Lol always the same with these chefs