This vegan Hash Brown-Crusted Frittata fromVegan Yack Attacks Plant-Based Meal Prep! by Jackie Sobonis rich in protein, easy to make, and delicious atop a bed of mixed greens. Serve it for breakfast, brunch, or even dinner! Its vegan and gluten-free as well as being freezer friendly.
Plant-Based Meal Prep
A lot of my health coaching clients tell me that sticking to a healthy diet during the work week can be tough. I always suggest meal prepping to help them make it through the week. Meal prep can be a little daunting though. Sometimes youre not sure what to buy at the grocery store, how much food to prep, or if you have the right type of storage containers. And you want to make sure that youre not spending hours on end in the kitchen on the weekend in order to have meals throughout the week.
Jackie Sobon has come to the rescue with her newest cookbook Vegan Yack Attacks Plant-Based Meal Prep! Jackie takes the guesswork out of meal prep, making it simple and easy.
Jackie begins Plant-Based Meal Prep with meal preparation tips. Here youll find tips for staying organized, as well as lists of essential equipment and helpful ingredients.
Diving into meal prep, Jackie starts with weekly meal prep menus for one person. There are 6 menus, so youll have enough meals to last you a month and a half if you follow it each week. Each menu has a grocery list along with guidelines to help make prep easy. The recipes are easy to make and they dont take too much time, so youre spending your precious day off standing in the kitchen. Each recipe makes 5 servings, so youll have enough to last throughout the work week.
The book also has mix and match menus, some for two people and some for four. In these meal plans, Jackie has included checklists and prep itineraries to help make the most of your time. The menus include lighter fare, high protein meals, and flavors of East Asia.
Even if you arent into meal prep and are just looking for some yummy recipes, youll really enjoy Plant-Based Meal Prep. Jackie is known for her deliciously flavorful and creative recipes, which youre probably familiar with if you follow her blog Vegan Yack Attack. These recipes do not disappoint. I talking about dishes like Seitan Fusion Tacos, Blood Orange Freezer Waffles with Berry Compote, and Pia Colada Chia Pudding. These recipes are all easy to make, and they use easy to find ingredients.
The Chapters in Vegan Yack Attacks Plant-Based Meal Prep include:
- Making Meal Prepping Easy
- Weekly Meal Prep for One
- Mix and Match for All
- Mix and Match Menus
- Beautiful Breakfasts
- Bunches of Lunches
- Array of Entrees
- Higher-Protein Meals
- Sheet Pan, Instant Pot, and Freezer Meals
- Kid-Friendly Food
- Basics and Bonuses
- Snack Attack
- Sauces, Spreads, and More
If you want to get organized and prepare your meals in advance, you need Vegan Yack Attacks Plant-Based Meal Prep!
Hash Brown-Crusted Frittata
While I do love a good omelet, sometimes I get a little anxious about the flipping. Frittatas are great because all you have to do is cook your favorite fillings in a pan, add your base, and leave it to the oven to take care of the rest. This breakfast frittata is rich in protein, easy to make, and delicious atop a bed of mixed greens.
- 1 tablespoon (15 ml) sunflower oil (divided)
- 8 ounces (225 g) frozen shredded potato hash browns
- 1/8 teaspoon salt
- teaspoon black pepper (divided)
- 2 cups (260 g) sliced bell peppers (assorted colors)
- 1 cup (110 g) sliced yellow onion
- 1 cup (135 g) chickpea flour
- 1/3 cup (30 g) nutritional yeast
- 2 tablespoons (16 g) cornstarch
- 2 teaspoons Kala namak (Indian black salt)
- 1 teaspoon onion powder
- teaspoon baking powder
- teaspoon ground turmeric (optional)
- 14 ounces (425 ml) hot vegetable broth
- 1 15-ounce [425 g] can black beans (drained and rinsed)
- In a 9-inch (23 ccast iron skillet or oven-safe pan, heat 2 teaspoons of the oil over medium heat. Add the hash browns, pressing gently to flatten them into an even layer. Cook until there is some browning on the first side, about 6 minutes, sprinkling the salt and 1/8 teaspoon pepper over the top while they are cooking. Carefully flip the patty onto a plate and set aside. Preheat the oven to 375F (190C, or gas mark 5).
- Add the remaining 1 teaspoon oil to the skillet along with the bell peppers and onion, and cook, stirring occasionally, until the onions are nearly translucent, about 5 minutes, then remove from the pan and set aside. While the peppers and onions are cooking, whisk together the chickpea flour, nutritional yeast, cornstarch, kala namak, onion powder, baking powder, and turmeric, if using, in a large bowl. Pour the hot vegetable broth into the chickpea flour mixture and whisk until combined.
- Slide the hash brown patty, uncooked side down, back into the skillet, then top with black beans and pepper-onion mixture. Whisk the chickpea mixture to recombine (dont worry about how thin it iand pour it over the top. Place the skillet in the oven and bake for 33 to 35 minutes, or until the top is matte and slightly firm.
- Remove the skillet from the oven and let cool on a rack for 15 to 20 minutes before serving. If storing for later, wait 30 minutes before cutting the frittata into quarters. Transfer to 4 storage containers and store in the refrigerator for up to 7 days or in the freezer for up to 3 months (allow to defrost completely in the refrigerator before reheating).
Note: If you dont have an ovensafe skillet or pan, brown the hash browns on the stovetop as instructed, then transfer them to a pie dish or springform pan before assembling.
Reprinted with permission from Jackie Sobon and Fair Winds Press, an imprint of Quarto Publishing Group USA Inc. 2020