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Cook Once, Eat Healthy All Week: Vegetable Curry, Taco Bowls + More

Author:

Leah Vanderveldt

February 28, 2016

By Leah Vanderveldt

mbg Contributor

Leah Vanderveldt is an author living in Brooklyn, New York. She received her bachelor’s in communications and media from Fordham University, and is certified in culinary nutrition from the Natural Gourmet Institute. She is the author of two cookbooks: The New Nourishing and The New Porridge.

February 28, 2016

Cooking extra food at the beginning of the week is the key to making my life way easier Monday through Thursday (Friday is takeout night!).

Cook Once, Eat All Week is here to help you prep the basics for healthy meals (lots of veggies, along with some grains and pulses) ahead of time, then give you the simple recipes to turn those ingredients into hearty, satisfying meals. Get the game plan below.

Shopping List

Produce

1 medium to large butternut squash
1 pound of carrots
1 medium bulb of fennel
1 head of broccoli
Baby spinach
Kale
1 avocado
Eggs
2 white onions
Rosemary
Thyme
Cilantro or parsley

Pantry

Oil of your choice
Ghee or grass-fed butter (optional)
1 (14-ounce) can white beans
2 (14-ounce) cans chickpeas
Pre-made pesto
Cumin
Garam masala
Curry powder
Turmeric
Cayenne pepper
Salt and pepper

Sunday Prep

Ingredients

Butternut squash, peeled, seeds scooped out and cut into 1-inch cubes
Carrots, peeled, ends trimmed, sliced lengthwise and in half
Fennel bulb, sliced into ½-inch thick pieces (green stalks and fronds discarded)
Head of broccoli, cut into small florets
1 bunch of kale, washed
1½ cups sorghum, dry
4 cups water
Olive oil
Salt

Roast vegetables.

1. Heat oven to 415°F. Oil a baking sheet, spread out fennel slices, and top with a sprinkle of salt. Repeat with carrots and butternut squash on separate baking sheets. (You'll most likely have to work in batches here.)

2. Roast the fennel for about 20 to 25 minutes. Roast carrots for 20 to 25 minutes. Roast butternut squash for 30 to 35 minutes.

Prep greens.

1. Steam broccoli florets in a steamer or in the pot with a lid and a small amount of water for about 3 to 5 minutes until desired tenderness. Season with salt.

2. De-stem the kale and cut into ribbons. I like to massage it with a little olive oil, lemon juice, and salt.

Cook grains.

I chose sorghum this week, but you can use quinoa, brown rice, farro — whatever you prefer; just cook according the package instructions.

Combine 1½ cups sorghum and 4 cups water in a pot with lid. Bring to a boil and then reduce to a simmer. Continue cooking, covered, for about 30 to 40 minutes until tender.

Make a stew or curry.

Using some of those vegetables you just cooked, make the curry (recipe #1) and/or the stew (#4).They're great for making ahead because they taste even better after they've had a day or two to sit in the fridge. See recipes below.

1. Vegetable Indian Curry

Photo by Leah Vanderveldt

Serves 4

Ingredients

Oil of your choice or ghee
1 medium yellow onion, finely chopped
Salt
3 garlic cloves, finely chopped
2 teaspoons curry powder
2 teaspoons garam masala
2 teaspoons cumin
2 teaspoons turmeric
1 (14-ounce) can of crushed or diced tomatoes
1 (14-ounce) can of chickpeas, drained and rinsed
1 cup roasted butternut squash
1 cup steamed broccoli
½ teaspoon of cayenne pepper, to taste
Cilantro, for serving
Cooked sorghum or brown rice, for serving

Preparation

1. Heat a drizzle of oil or tablespoon of ghee in a large pot or Dutch oven over medium-high heat. Add chopped onion and a pinch of salt and cook, stirring occasionally, for 5 minutes, until translucent.

2. Add garlic, curry powder, garam masala, cumin, and turmeric, and cook for 1 minute. Add the can of tomatoes, plus two cans' worth of water, and stir. Bring to a low boil and cook, stirring, for 10 minutes.

3. Add chickpeas and cook for another 10 minutes. Add butternut, broccoli, and cayenne pepper, and remove from heat. Let stand for at least a half hour before serving to let the flavors mingle.

4. Serve with a grain of your choice and fresh cilantro.

2. Pesto Bowls

Photo by Leah Vanderveldt

Serves 2

Ingredients

Kale, massaged with olive oil, salt, and lemon
Roasted fennel
Roasted butternut
1 can of chickpeas, drained and rinsed
Cooked sorghum or grain of choice
Steamed broccoli
Pesto
Olive oil (optional)

Preparation

1. Assemble vegetables, chickpeas, and grains in a bowl. (I prefer to warm up the ingredients at this point, but you can also serve at room temperature.)

2. Depending on the consistency of your pesto, you can add a little olive oil to it to make it thinner. Then drizzle it over the bowl.

3. Breakfast Tacos + Taco Bowls

Photo by Leah Vanderveldt

Serves 2

Ingredients

1 avocado, mashed
Salt
Chili flakes
Kale, massaged with a little olive oil and salt
Roasted butternut squash, warmed up
Roasted carrots, warmed up
½ cooked sorghum per bowl, warmed up
Oil or ghee
4 eggs, lightly beaten in a bowl
2-4 tortillas, warmed or charred in a pan
Hot sauce, to serve

Preparation

1. In a small bowl, mash avocado with salt and chili flakes.

2. For taco bowls, assemble kale, roasted vegetables, and sorghum in a decent-sized bowl.

3. For tacos, place kale and roasted vegetables on warmed tortillas.

4. Heat oil of your choice or ghee in a medium pan over medium heat. Add lightly beaten eggs. Cook, stirring with a rubber spatula for about 2 minutes, until eggs are just set. Remove from heat.

5. Top your taco bowls and/or tacos with scrambled eggs, mashed avocado, and hot sauce.

4. Winter White Bean + Roasted Vegetable Stew

Photo by Leah Vanderveldt

Serves 2 to 4

Ingredients

Oil of your choice or ghee
1 medium yellow onion, finely chopped
Salt
6 garlic cloves, finely chopped
1 tablespoon fresh rosemary, finely chopped
1 tablespoon fresh thyme, finely chopped
1 can white beans, drained and rinsed
4 cups vegetable (or chicken) broth
1 cup roasted butternut squash
½ cup roasted carrots, cut into 1-inch pieces
1 cup cooked sorghum (or your grain of choice)
1-2 tablespoons fresh parsley, roughly chopped, to serve (optional)
Cracked pepper, to serve (optional)
Squeeze lemon juice, to serve (optional)

Preparation

1. Heat a drizzle of oil or a tablespoon of ghee in a large pot or Dutch oven over medium-high heat. Add chopped onion and a pinch of salt and cook, stirring occasionally, for 5 minutes, until translucent.

2. Add the chopped garlic, rosemary, and thyme to the pot. And cook for about 1 minute, until fragrant.

3. Stir in white beans and broth and bring to a boil. Reduce to a simmer and cook, stirring occasionally, for about 10 minutes. Over this time, I like to lightly mash some of the white beans against the side of the pot while stirring. This gives the stew its thicker, more stew-like consistency.

4. Add the roasted vegetables and the cooked sorghum to the pot and cook for an additional 5 minutes, stirring occasionally. Remove from heat and let stand for 5 more minutes.

5. Serve with parsley, cracked pepper, and a squeeze of lemon.