Vegan High Volume Low Calorie Meal Prep in Australia - Cheap ingredients and minimal effort required

Hiiiiiii

My name is Sarah, I’m 4 years vegan, living in Melbourne, Australia!

I’ve been loving my vegan low calorie meal prep lately, so I’ve filmed a week of prepping some high volume low calorie vegan meals!

I did this low calorie meal prep using ingredients from the South Melbourne Market and Aldi Australia. I find that you can get some awesome cheap vegan food from Aldi in Australia. I love their cheap organic produce as well as their tofu!

I started off with making high volume low calorie vegan stir fry.

This made 3 servings with 216 calories per serve. I ended up throwing some avocado in with this meal throughout the week to make it more satiating and to add some healthy fats to the dish.

Here’s the recipe

Veggie Quinoa Stir Fry

INGREDIENTS

1 cup cooked quinoa
1 brown onion - finely diced
200g carrots - finely diced
250g mushrooms - finely chopped
250g broccoli - chopped
300g Cabbage - sliced
.5 tbsp sesame oil
2 tsp garlic powder
1 tsp ginger powder
1 tbsp tamari (or soy sauce)
1 tbsp sesame
1/8 cup water

METHOD

1. Heat the oil in a non-stick pot or deep pan. Add the onion and cook until translucent
2. Add the carrots, garlic powder, ginger powder and tamari and cook for a further 3 minutes
3. Add the mushrooms, broccoli, cabbage and sesame seeds and water. Cook for 5 - 8 minutes, stirring occasionally until the broccoli is softer.
4. Mix through the cooked quinoa and divide into 3 servings. Enjoy!

These low calorie vegan rice paper rolls were my favourite out of the three dishes! The baked tofu is amazing, I use this tofu with the tamari, maple syrup and sesame oil to make sushi with too! Baking tofu is so much better than frying it. You get a way better texture! I dipped these in a bit of tamari or sweet chilli sauce when it came to serving.

Tofu rice paper rolls

INGREDIENTS

300g tofu
100g carrot - thinly sliced
100g cabbage - thinly sliced
100g red capsicum - thinly sliced
100g spinach
2 spring onions - thinly sliced
9 rice paper sheets
1 1/2 tbsp tamari
1 1/2 tbsp maple syrup
1/2 tbsp sesame oil

METHOD

1. Preheat an oven to 210C
2. Mix together the tamari, maple syrup and sesame oil
3. Cut the tofu into 9 strips, place them on a baking tray with baking paper or a silicone baking mat
4. Pour the tamari/maple/sesame oil mix over the tofu and bake for 20 minutes
5. Once the tofu has cooled, make one roll at a time, filling with small amounts of each ingredient - you will need to dip your dry rice paper sheet in water for 5 - 10 seconds, place the ingredients in the middle of the wet rice paper then roll (there will be instructions on the rice paper packet which show you how to do this) (don’t worry too much about them being perfects

The low calorie vegan curried cauliflower is definitely a new favourite dish of mine. This was ridiculously easy to make, the ingredients are so cheap and its an amazing whole foods dish! If you don't like your food so spicy, I would recommend using two tbsp of curry powder instead of three.

Curried Cauliflower

INGREDIENTS

630g Cauliflower
220g carrot
1 cup dry brown rice
300g frozen peas
3 tbsp curry powder
1/4 tsp herb salt
1/2 cup water

METHOD

1. Cook the rice to packet instructions
2. Cut the cauliflower and carrot into small pieces
3. Bring a deep pan/pot to medium heat, add the curry powder and let it toast for 1 - 2 minutes.
4. Add the salt, water, cauliflower and carrots, mix well and then cover and allow to cook for 4 - 5 minutes
5. Add the frozen peas, mix again and cover for a further 5 minutes or until the cauliflower is soft
6. Remove from heat and divide into 4 servings

Check out my website and instagram for more free recipes!

INSTAGRAM:
  / melbournesvegan  

WEBSITE:
https://melbournesvegan.com.au

PURCHASE VEGAN PROTEIN EBOOK:
https://melbournesvegan.com.au/produc...