[0:00] hey everyone welcome back to my kitchen
[0:01] for another recipe video so today I'm
[0:03] excited to share with you this high
[0:04] protein meal prep that you should be
[0:06] able to make in about 30 minutes so it
[0:08] is a red lentil and chickpea curry with
[0:11] quinoa and sauteed veggies on the side
[0:13] it will make you five large meals with
[0:15] close to 40 grams of protein each which
[0:16] is a perfect size meal for me however if
[0:19] you aren't such a big eater you could
[0:20] definitely get seven meals out of this
[0:22] with around 33 grams of protein each
[0:25] this meal is so delicious and very
[0:27] nutritious it keeps well in the fridge
[0:29] or the freezer and can be easily
[0:31] reheated I am going to go over the
[0:33] entire macronutrient ratio at the end
[0:35] and all the nutrients that you get in
[0:37] one serving so stick around for that if
[0:39] you're interested before we start I just
[0:41] wanted to say hello to all the new
[0:42] subscribers that we have to this channel
[0:44] we've got a whole bunch more this month
[0:45] than usual so I just want to say thank
[0:47] you and hello and if you enjoy my
[0:50] cooking and you want to support the
[0:51] channel I have a new recipe ebook that I
[0:53] put out not too long ago called easy
[0:54] vegan Comfort meals and there'll be a
[0:56] link to that in the description box down
[0:58] below or pinned to the top comment so
[1:00] definitely check that out if you're
[1:02] interested if you want me to do some
[1:03] more meal prep videos or you have some
[1:05] suggestions on how I can improve this
[1:07] one or other meals that you want to see
[1:08] definitely let me know in the comments
[1:10] down below because I always love hearing
[1:12] your suggestions it just helps me to get
[1:14] better so anyways let's get started with
[1:16] this one we're going to start with the
[1:18] curry because that's what takes the
[1:19] longest to cook and then while that's
[1:21] cooking we'll do some other things
[1:23] so you want to start by chopping one
[1:24] medium sized onion and about three
[1:27] cloves of garlic add to a pan with a
[1:30] touch of water or oil if you want and
[1:32] saute this for about five minutes then
[1:34] add four tablespoons of curry powder
[1:37] saute this for another three to five
[1:40] minutes sauteing it with the curry
[1:41] powder will help to bring out the
[1:43] flavors but you don't have to do this if
[1:45] you're time pressed then add a large can
[1:48] of crushed tomatoes
[1:50] two cups of water
[1:53] one can of coconut milk full fat for the
[1:57] full flavor if you want but if you
[1:58] wanted to keep the fat down you could
[2:00] always use light coconut milk however
[2:02] there really is only about 20 grams of
[2:04] fat in each serving so there's not a ton
[2:06] then you want to add two cups of red
[2:09] lentils I like to rinse my red lentils a
[2:11] few times just until the water runs
[2:13] clear and it isn't bubbly anymore then
[2:15] add one can of strained and rinsed
[2:18] chickpeas bring all this to a boil and
[2:21] then turn it down to a simmer and cook
[2:23] for about 20 minutes next rinse two cups
[2:27] of quinoa I like to use a whisk while
[2:30] I'm doing this and kind of agitate it it
[2:31] helps to get rid of the saponins on the
[2:33] outside of the quinoa which tend to make
[2:35] it a bit bitter and harder to digest add
[2:38] this to a pot with three and a half cups
[2:40] of either vegetable broth or water
[2:45] so how I like to cook the quinoa is to
[2:48] cook it for about 15 minutes with the
[2:49] lid off so I get it to a boil and then
[2:52] turn it down to a simmer let it cook and
[2:54] then after that 15 minutes once the
[2:56] liquid has been mostly absorbed I put a
[2:58] lid on it and then just kind of let that
[3:00] chill with the heat off for about five
[3:02] minutes and I find that makes like the
[3:04] nicest fluffiest quinoa so while that
[3:06] stuff's cooking it's time to saute the
[3:08] veggies so I'm just going to quickly
[3:09] chop up these two bell peppers
[3:11] this one sounds like it's got like a
[3:13] prize or something in it what the heck I
[3:15] wonder what that is I like to use two
[3:17] different colors just so that it looks
[3:19] nice but use whatever you have let's see
[3:21] what's in here
[3:22] oh my gosh it's a little baby red pepper
[3:25] or kind of green and red bell pepper
[3:28] [Music]
[3:33] and then I'm also going to chop up this
[3:35] medium sized onion to saute with this
[3:37] stuff so obviously you could saute any
[3:39] veggies you like here you know like
[3:40] mushrooms would be good as well really
[3:42] whatever you want and then two cups or
[3:45] so of broccoli so this is actually
[3:48] previously frozen broccoli it's just
[3:50] kind of been thawing in the fridge but
[3:52] you could use fresh if you want as well
[3:54] of course that would work and then just
[3:55] for some flavor two teaspoons of garlic
[3:57] powder two teaspoons of onion powder and
[4:00] around one teaspoon of cumin human is a
[4:03] nice spice to add to this because it's
[4:05] one of the flavors that's in curry
[4:06] powder so it kind of will bring it all
[4:09] together and you know but not have it
[4:11] taste exactly the same as everything
[4:12] else so everything should finish at
[4:14] around the same time oh my God it's
[4:16] happening everybody stay calm so once
[4:19] the curry has been simmering for about
[4:21] 20 minutes or so I'm gonna add a half a
[4:24] cup of frozen green peas to it so you
[4:26] don't really have to cook these or
[4:28] anything just gonna add them mix them in
[4:31] and we haven't added any salt to this
[4:33] yet so you probably want to add some I
[4:35] mean if you don't like any added salt in
[4:36] your cooking you're fine but uh I am
[4:39] going to add about two teaspoons of salt
[4:41] to this so quick tip you'll notice that
[4:43] I didn't add salt until the very end of
[4:45] cooking it and that's because if you add
[4:47] it in the beginning it often gets kind
[4:49] of lost in everything and you don't
[4:50] notice it quite as much and you don't
[4:52] want to be adding more salt than you
[4:53] need to alright so everything's done
[4:54] cooking and I've been letting it cool
[4:56] for a little while on the counter and
[4:58] now it is just ready to go into
[5:00] containers so these are 32
[5:03] ounce or 1120 milliliter containers and
[5:07] it seems to be like the perfect size so
[5:09] you just want to lay these out and if
[5:11] you are using plastic containers like
[5:13] these then you definitely want to try
[5:15] and transfer it to something either
[5:17] glass or like a ceramic bowl or
[5:19] something if you are going to like
[5:20] reheat it in the microwave because you
[5:22] do not want to be microwaving in plastic
[5:24] so for five servings you want to put
[5:26] just over a cup of quinoa in each
[5:28] container
[5:29] about a cup of the mixed veg and then
[5:32] about a cup and a half of the curry and
[5:35] then if there's anything left over
[5:36] obviously just distribute it evenly and
[5:39] I like to finish it with a little bit of
[5:41] green onion as well of course you could
[5:42] add cilantro or some chopped up spinach
[5:45] or whatever you want but just some green
[5:47] onion on there is going to be perfect
[5:48] all right so there it is you've got five
[5:51] delicious meals for the next five days
[5:53] good for lunch or dinner whatever you
[5:55] want so let's jump over to chronometer
[5:57] and check out the full macros and micros
[5:59] so here's the entire recipe if you guys
[6:02] are curious but what's more important is
[6:05] per serving so if you break it up into
[6:08] five equal servings this is what we're
[6:10] looking at 857 calories so it's a pretty
[6:14] big meal
[6:15] and the macros are 16 protein 63 carbs
[6:19] 22 fat
[6:21] so that is pretty standard for me
[6:23] whenever I check my macros so that'll
[6:26] give us 38 grams of protein
[6:28] 134 grams of carbs and I know some of
[6:31] you are probably looking at that being
[6:32] like Oh my gosh that's I but that is
[6:34] just the reality of whole plant foods I
[6:36] eat a whole bunch of carbs sometimes
[6:38] three four five hundred grams in a day
[6:40] and I managed to stay lean all year
[6:43] round it's definitely not the carbs
[6:44] coming from Whole plant foods like
[6:46] lentils or chickpeas that is making
[6:48] people overweight or unhealthy and then
[6:51] 21 grams of fat I think this is a pretty
[6:54] good meal
[6:55] and then as we go down we can see the
[6:59] micronutrient breakdown and you can see
[7:02] that it is a very nutritious meal I'm
[7:04] not going to go over all of this you
[7:06] guys can look at it and check it out
[7:07] yourself but uh yeah I think this is
[7:09] definitely a pretty decent lunch or
[7:12] dinner and then just for anyone that's
[7:14] curious and if you have a smaller
[7:16] appetite and you're going to be breaking
[7:17] this up into seven different meals this
[7:19] is what you're going to be looking at so
[7:20] 612 calories 27 grams of protein 95
[7:25] grams of carbs and then 15.6 grams of
[7:28] fat and then again here are the
[7:31] micronutrients
[7:33] all right so this smells so good I'm
[7:35] definitely gonna eat one right now so
[7:37] let me get into it and I'll let you guys
[7:39] know how it is
[7:40] a little Curry a little quinoa
[7:45] wow it is absolutely perfect man I
[7:49] really think you all are gonna like this
[7:51] one so if you do end up making this
[7:52] definitely tag me on Instagram
[7:54] nutrition you know you love seeing your
[7:57] meals that have been inspired by my
[7:58] cooking also let me know your thoughts
[8:00] of this meal in the comments section
[8:01] down below do you want me to do another
[8:03] meal prep suggestions for that one
[8:05] subscribe so you can see more and I will
[8:07] see you soon in another video thanks for
[8:09] watching foreign