FRAN COSTIGAN

Queen of Vegan Desserts

  • FRAN COSTIGAN
  • MEET FRAN
  • APPLAUSE
  • SERVICES
  • EVENTS
  • BOOKS
  • RECIPES
  • VIDEOS
  • BLOG
  • RESOURCES
  • CONTACT

December 5, 2018 by Fran Costigan 8 Comments

Kale and Quinoa Bowl from Vegan Meal Prep by JL Fields

Vegan Meal Prep by JL FieldsJL Fields is a Master Vegan Lifestyle Coach & Educator, certified by the Main Street Vegan Academy, Food For Life Instructor, and culinary director of the Colorado Springs Vegan Cooking Academy. She has authored fivebooks. Her newest, Vegan Meal Prep, is one of the best ideas I’ve seen. For anyone who wants to cook more healthfully, but feels challenged by how to start, JL has the answer in preparation and batch cooking. This is the way I manage to eat healthy meals and snacks, in fact, prep and batch.

JL and I first met many years ago at the Vida Vegan Conference. She was not yet a vegan business dynamo, but it was clear to me that it was just a matter of time before that became a reality.

Featuring 8 meal preps that cater to a variety of nutritional needs and tastes, Vegan Meal Prep provides nutritious, balanced recipes for 5 days of the week. Complete with a start to finish guide for prep day efficiency, plus meal prep must-haves like shopping lists and storage tips, the hardest thing you’ll have to do is choose which meal prep is right for you.

Vegan Meal Prep includes:

  • Meal prep 101, which explains the benefits of vegan meal prep, along with basic techniques, go-to ingredients, and storage tips.
  • 8 meal preps, each includinga meal plan, shopping list, equipment list, a step-by-step prep day action plan, and 5 recipes for the week.
  • 70 recipes, including Tofu-Spinach Scramble, Quinoa and Kale Bowl, Miso Spaghetti Squash, Pesto Pearled Barley, Kale Chips, and more!

I hope you will enjoy this recipe from the book, and do enter the giveaway at the bottom of the post for chance to win a copy.

Kale and Quinoa Bowl from Vegan Meal Prep by JL Fields

Kale and Quinoa Bowl from Vegan Meal Prep by JL Fields
Print

Quinoa and Kale Bowl

Quinoa and kale sound so vegan, don’t they? Yep, because they are super healthy foods! This bowl is simple, yet flavorful and filling.
Course Main Course
Cuisine American
Keyword kale and quinoa bowl
Yields 4 servings
Author JL Fields

Ingredients

  • 1 cup dry quinoa, rinsed
  • 2 cups water
  • 6 ounces kale, stemmed and chopped
  • 1 small tomato, chopped
  • 3 teaspoons lemon juice or 2 teaspoons unseasoned rice vinegar
  • ¼ to ½ teaspoon salt, optional
  • ¼ teaspoon freshly ground black pepper

Instructions

  1. In a medium pot, combine the quinoa and water. Bring to a boil. Cover, reduce heat to medium low, and simmer for 15 to 20 minutes, until the water is absorbed.
  2. Remove from the heat, add the kale to the pot (don’t stir) and set aside for about 5 minutes. Add the chopped tomatoes, lemon juice, salt (if using), and pepper and gently combine.
  3. Into each of 4 single serving storage containers, scoop 1 cup of the quinoa. Let cool before sealing the lids.
  4. Storage: Refrigerate for up to 5 days. Serve cold or reheat in the microwave for 1½ to 2 minutes. To freeze, place the containers in the freezer for up to 3 months. To thaw, refrigerate overnight. Serve cold or, reheat in a microwave for 2 to 3 minutes.
  5. Tip: To create a heartier meal, store in a wide-mouth pint jar, and layer ingredients as follows: 2 tablespoons almond slivers, ½ to 1 cup cooked quinoa and kale, and 1 cup arugula or spinach. Eat cold as a salad or reheat for 2 to 3 minutes.

Recipe Notes

Excerpt from Vegan Meal Prep: Ready-to-Go Meals and Snacks for Healthy Plant-Based Eating, published by Rockridge Press. Copyright © 2018 by JL Fields.

I have a copy of Vegan Meal Prep for one lucky winner this week. Follow the instructions below to enter. U.S. residents only, please. Contest ends at midnight on December 11th. Good luck!

a Rafflecopter giveaway

Related

Filed Under: Book Review, Giveaway, Recipes, Savory Dishes Tagged With: Cookbook, dinner, food, Giveaway, Gluten-free, JL Fields, Kale, lunch, plant-based, quinoa, vegan, Vegan Meal Prep, vegetarian

Want to learn to make the best ever vegan desserts? Of course you do! Check out Fran’s Essential Vegan Desserts Course at Rouxbe.

Rouxbe is recognized by the American Culinary Federation Education Foundation as a quality program.

SaveSave

Comments

  1. AvatarSusan says

    December 5, 2018 at 6:36 pm

    My favorite vegan meal is beans, veggies and rice with salsa. So easy and quick.

    Reply
    • Fran CostiganFran Costigan says

      December 5, 2018 at 9:00 pm

      Absolutely agree with you!

      Reply
  2. AvatarLydia Claire says

    December 9, 2018 at 3:53 pm

    My favorite vegan meal is Pad Thai with veggies and tofu.

    Reply
    • Fran CostiganFran Costigan says

      December 9, 2018 at 5:58 pm

      That sounds delicious!!

      Reply
  3. AvatarCorrine says

    December 9, 2018 at 5:09 pm

    I always love a hearty soup with lots of veggies, beans and some pasta!

    Reply
    • Fran CostiganFran Costigan says

      December 9, 2018 at 5:59 pm

      I just finished eating a hearty bean and veg soup but was too hungry to wait for pasta to cook. 🙂

      Reply
  4. AvatarKaren D says

    December 11, 2018 at 4:18 pm

    Veggie burger with fries

    Reply
    • Fran CostiganFran Costigan says

      December 11, 2018 at 6:33 pm

      Always right!

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

ENROLL FOR CLASSES


Want to learn to make the best ever vegan desserts? Of course you do! Check out Fran’s Essential Vegan Desserts Course at Rouxbe.

Rouxbe is recognized by the American Culinary Federation Education Foundation as a quality program.

Subscribe to Fran’s newsletter

Featured Books

MORE GREAT GOOD DAIRY-FREE DESSERTS NATURALLY

MORE GREAT GOOD DAIRY-FREE DESSERTS NATURALLY

Even if you're a novice baker, you'll be able to make rich, moist cakes, delightful cookies, and flaky pie crust--all cholesterol free.

More info →
Buy This Book Online
Buy from Amazon
MORE GREAT GOOD DAIRY-FREE DESSERTS NATURALLY
Buy now!

Vegan Chocolate : Unapologetically Luscious and Decadent Dairy-Free Desserts

Vegan Chocolate : Unapologetically Luscious and Decadent Dairy-Free Desserts

It can be difficult to find truly indulgent vegan desserts—especially chocolate. But for the first time, chocolate cakes, brownies, truffles, puddings, ice creams, and more are within reach: dairy-free, organic, fair-trade, and sublime.

More info →
Buy This Book Online
Buy from Amazon
Vegan Chocolate : Unapologetically Luscious and Decadent Dairy-Free Desserts
Buy now!

Upcoming Events

There are no upcoming events.

View Calendar
Add
  • Add to Timely Calendar
  • Add to Google
  • Add to Outlook
  • Add to Apple Calendar
  • Add to other calendar
  • Export to XML

RECENT POSTS

  • Almond Flour Marzipan
  • Double Chocolate Chunk Cookies Made with Vegan Butter
  • Hannukah Latkes
  • Dreena’s Nanaimo Bars – Dreena’s Kind Kitchen (Giveaway)
  • Rouxbe Culinary Courses Summer Flash Sale

SPECIAL OFFERS



Main Street Vegan Academy

RECIPES

beverages
cakes & cupcakes
cookies & bars
frozen-desserts
fruit desserts
muffins & breads
pies & tarts
puddings, mouse & creams
savory dishes
truffles and confections

Subscribe to Fran’s newsletter

  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest
  • RSS
  • Tumblr

Privacy Policy

SEARCH

Top 30 Vegan Baking Blogs Winner
Vegan Baking Blogs

Copyright © 2023 Chef Fran Costigan — Site by KAPOK STUDIO

Cookies

This site uses cookies: Find out more.