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meal prep

The Best Ever 15 Minute Veggie & Tofu Peanut Noodle Stir-Fry

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This sounds very complicated, I know, but indeed it actually is super super easy. And don‘t be fooled, easy does not mean boring. Because this is everything else than boring. We have got crispy, stir-fried veggies and tofu combined with saucy, peanuty noodles and topped with a decent amount of fresh herbs. The combo? Insane! The time needed? Insanely little! 

When I asked you all on instagram which dishes you would like to see more of, there were soso many that said „quick meals“. And really, I get you! Some days we just cannot stand spending large amounts of time in the kitchen preparing dinner and still want to have something healthy. And this can be a challenge. So recipes like these are perfect for when you want something quick and yet healthy and delicious! 

What is special about this dish? 

Well, it is super super quick. All we need to do is fry the veggies and tofu, cook the noodles and combine everything with the sauce! It comes together in something like 10-15 minutes, really! 

And then also, it is not very traditional. You could say it is pad-thai inspired, just way simpler, with fewer ingredients and a bit healthy. Maybe something like a mix between a pad-thai and a wok. So basically, with this we are inventing an easy and healthy dish.

Is this dish healthy? 

Yup Yup, it is. How come so? It is packed with all the nutrients we need to stay happy, healthy and full. The large amount if different veggies that we are using add a whole bunch of fibre and vitamins to the dish. The fibre helps our digestion and the vitamins our immune system and organs. Then we also have the tofu, which is another great source of fibre and also of protein, to help us strengthen and repair muscles.

Now what’s left are the noodles and the sauce. So as for the noodles, they are our source of carbohydrates, which we need for our energy. And the sauce, which is made up from peanut butter, honey (or maple), soy sauce, sesame oil and lime juice, is a great way to sneak in some healthy fats and more protein (from the nuts and oil). Yes, the soy sauce makes it contain a lot of salt too, so if you want less of that, you could just go for sodium-reduced soy sauce. 

How to make this dish? 

As the name implicates, this is easy peasy. So, what we need to do is chop the veggies, here you can really use whatever you want. I personally love asparagus, edamame (you don‘t have to chop this), bell peppers, spring onions, or broccoli and carrot, but really, just use whatever’s left in your fridge. That‘s what makes this so easy and versatile.

Then we also need to finely chop some ginger and cube some tofu and them throw everything into a pan with hot oil. This then is stir fried for 2-3 minutes until crispy. Then we turn it down to medium heat and cook the noodles. Depending on what you package instructions say, the cooking time may vary, but should probably be around 5 minutes. While they are cooking, we can mix everything for the peanut sauce. Then, once drained, we add the noodles to the pan, take it off the heat and mix it all with the sauce. Voilà, that‘s it! Now we just need to garnish it with the mint and cilantro and a lime wedge and our meal is finished!!

Perfect for meal prep! 

How come? Shouldn’t it be served warm? Definitely! Surprisingly though, it also tastes incredibly delicious when being served cold! The sauce gives it kind of a salad-vibe, so it tastes at least as tasty when it is cold. You could just add it to a tupperware and enjoy it cold. 

Honestly, this is one of my favorite quick and lazy meals! Perfect for busy work days or evenings when you are just tired and don’t feel like cooking! It is just perfect! 

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The Best Ever 15 Minute Veggie & Tofu Peanut Noodle Stir-Fry

Easy, delicious and healthy. These stir-fry noodles not only are easy to make but also taste so incredibly delicious and addicting. Soft noodles tossed in a tangy and salty sauce along with fresh veggies and perfect tofu. Really, there is no reason you would not want to have this.

Course Main Course, mealprep
Cuisine asian
Prep Time 5 Minuten
Cook Time 10 Minuten
Total Time 15 Minuten
Servings 4 servings

What you will need

  • 400 g glas noodles (rice noodles)
  • 400 g firm tofu
  • 2 tbsp oil
  • 1 2cm piece of ginger
  • 2 tbsp soy sauce
  • 200 g edamame beans
  • 200 g mushrooms
  • 2 bok choy
  • 2 spring onions
  • 1 bell pepper

For the sauce:

  • 3 tbsp peanut butter
  • 3 tbsp soy sauce
  • 1 tbsp sesame oil
  • 1 tsp rice vinegar
  • 2 tsp honey/ maple
  • fresh cilantro & lime for serving

How to

  1. Cut the tofu into 1cm sized chunks. Peel and finely mince the ginger. Heat up the oil and fry the ginger for 1 minute before adding the tofu and frying this for 2-3 Minutes on each side until crispy. Then add 2 tbsp of soy sauce.

  2. In the meantime prepare the noodles according to package instructions and undercook them for a minute. Peal (if necessary) and cut all veggies into bite-sized pieces and add to the tofu. turn onto medium heat.

  3. In the meantime combine everything for the sauce.

  4. Once the pasta is done, drain it and add it to the veggies along with the peanut sauce. Give it a good mix and serve with fresh cilantro & lime wedges!

  5. Enjoy!

I genuinely hope that you‘ll enjoy this and make it on repeat! 
Love,
Katie// Une Petite Cuisinière 

Incredibly Easy Crispy Smashed Potatoes, Asparagus & Pesto

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There probably are a billion ways to cook potatoes – and (almost) all of them are delicious. But this one, this recipe – damn damn damn. This is pure deliciousness! And it is soso easy to make, so little mess and perfect to prepare ahead of time.

The crispyness on the outside of the potatoes and the softness on the inside just work so perfectly together in your mouth. Paired with some greens and a little tangy pesto and an herby dipping sauce, it is perfection. Perfection with so little ingredients.

What‘s special about this dish? 

The way the potatoes are prepared. So, instead of just cooking and peeling, or baking regularly or frying them in a pan, they are prepared differently. First, they are boiled in water, just as regular potatoes. Then, they are patted dry and smashed with something heavy, like a pot. Now, we drizzle them with oil and sprinkle some salt and bake them in the oven until they are crispy. 

Which potatoes should be used?

Definitely some from which you can eat the peel. We need to be able to do this because otherwise they won‘t get as crispy. Usually, the young and small potatoes can be eaten with the peel, such as the „Heurigenkartoffel“. 

Is this dish healthy? 

Oh yes. Potatoes often get a lot of (undeserved) hate because of their high carbohydrate content. Actually though, potatoes are such a healthy vegetable. They do have a high carbohydrate content, which though is very good because they‘ll provide you enough energy to stay fit and motivated throughout the entire day. Plus, they also add a bunch of fibre, which satisfies you and keeps you full! Moreover, they are packed with antioxidant, which help to prevent diseases. And obviously, they contain a whole bunch of vitamins such as Vitamin C and Vitamin B6. All in all, it needs to be said that potatoes are really healthy and definitely do not deserve all their hate.

What is more, is the asparagus, pesto and dipping sauce. Asparagus is full if fibre and vitamins, and also great to add some color. The pesto is not only delicious but also packed with many healthy, unsaturated fats. And the dipping sauce adds some more protein and also vitamins from the herbs. All in all it definitely can be said that this is a very well balanced meal or side dish.

How to make this dish?

As explained a bit above already, there are a few different steps to this. And yes, it takes long but it is one of those things that can just chill in the pot or oven and you can go do something else in the meantime. 

So we start by preparing the potatoes. To do this, we just add them to a pot along with some water and bring it all to a boil. Depending on how big your potatoes are, you need to cook them somewhat between 20 and 25 minutes. At approximately 5 minutes before they are done, we also are adding in the asparagus. Once they have finished cooking, we can drain them.

Now comes the fun part. Therefor we need a baking tray lined with parchment paper. We are going to have some fun and smash the potatoes (I know mom would say „don’t play with food“ but I guess in this case it is fine ;)). First, we need to gently pat them dry with a kitchen towel. They cannot be wet anymore because then they won’t become crispy. Then, we are taking one potato at a time and placing it on the parchment paper. Then, we‘ll take the pot we previously cooked them in and press it onto the potato so the peel tears apart and the potatoes are smashed. Now we need to repeat this with the remaining potatoes. 

Now all thats left to do is adding the asparagus, drizzling with olive oil, sprinkling with some salt and into the oven they go. While this is baking for approximately an hour, we can prepare the dip by mixing the herbs, greek yoghurt, sour cream and cream cheese. 

One the potatoes are done, we just add the dip and pesto on top and voilà, we can enjoy it!

Great to prepare! 

This way of cooking potatoes is amazing for when you have friends over for example. You can just pre-boil the potatoes, smash them and prepare the dip, and then drizzle with oil and bake them freshly whenever you need/ want them, and you do not make a mess anymore, you just pop them into the oven.

We really, really love this way of making potatoes because the crisp and the flavor is just genuinely soso good. I really, really hope that you‘ll also enjoy it as much!

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Incredibly Easy Crispy Smashed Potatoes, Asparagus & Pesto

This recipe is at least 5x better than your average way of making potatoes. Crispy on the outside, soft on the inside and really simple to make. Paired with the dip and the pesto it is pure heaven.

Course Main Course, Side Dish
Prep Time 10 Minuten
Cook Time 7 Stunden 30 Minuten
Total Time 7 Stunden 40 Minuten
Servings 4 sides

What you will need

  • 1 kg small potatoes (which you can eat with the peel)
  • 500 g green asparagus
  • oil
  • sea salt
  • some pesto to serve

For the dip:

  • 200 g greek yoghurt
  • 2 tbsp cream cheese
  • 100 g sour cream
  • 1 tbsp chopped parsley
  • 1 tbsp chopped basil

How to

  1. Start by adding the potatoes to a pot and covering them with water. Bring them to a boil and let simmer for about 20-25 minutes. About 5 minutes before they are done, add the green asparagus (before adding it, cut 2 cm of the bottom off). If a fork goes in and comes out easily when picking into the potato, they are done. If not, they still need some time to cook.

  2. Drain both, the potatoes and the asparagus and pat them dry with a kitchen towel. They need to be really dry or else they won‘t get crispy.

  3. Onto a baking tray lay some parchment paper and add a potato. Take a pot and smash the potato down, until the skin has torn and the potato is about 1-2 cm thick. Repeat with the remaining potatoes. Now, add the asparagus to the tray as well, drizzle all with some oil and sprinkle some sea salt. Bake for 50-60 minutes until golden brown and crispy.

  4. In the meantime mix the greek yoghurt, sour cream and cream cheese with the chopped parsley and basil. 

  5. Once the potatoes & asparagus are done, serve them with the dipping sauce and the pesto. Enjoy!

Have fun cooking,
Love,
Katie // Une Petite Cuisinière 

Super Easy Honey – Lemon Chickpea, Avocado & Feta Wraps

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You asked for 10 minute meals, so that’s what you get. And nope, we‘re not talking boring sandwiches or bread with butter. Very little time and very much flavour. That‘s what we’re talking. And there wraps definitely fit this category! 

A soft wrap on the outside filled with all the deliciousness you could imagine. Soft, mashed avo, crunchy greens & veggies, slightly sweet and damn addicting honey chickpeas and asparagus and some tangy feta to top it all off. All of this goodness is wrapped and rolled up. And with every bite you get an explosion of flavors.

What‘s special about this dish?

It comes together super super quickly and still is packed with flavour. It‘s not like your normal wrap that doesn’t take long to make but also does not taste very exciting. This is quick and still contains so many different flavour, although there are not many ingredients needed. Plus, it is vegetarian (vegan except for the feta) and still super versatile.

Is this dish healthy? 

Yes, it definitely is. It is packed with different nutrients of all categories. The wraps deliver us some good & comforting carbs so we‘ll have energy all throughout the afternoon, and when choosing a whole grain one, we‘re also getting some extra fibre for our digestion. Speaking of fibre, there‘s a bunch more of that in the cucumber, the greens, the asparagus and the avocado. And we also get a ton of vitamins therefrom.

Not to forget about the real star of the show; the chickpeas. Chickpeas are an amazing source of plant based protein and also fibre. They also make this dish really filling, and delicious. If you are not a fan of chickpeas, you can also try this recipe with tofu or even with chicken. And lastly, the feta. Feta cheese does not have a huge nutritional value but it comes with quite some protein and a lot of deliciousness!

How to make this dish?

As previously mentioned, this is super super easy. It essentially really only comes down to chopping the veggies and preparing the chickpeas. To make the peas, we only need to add them to a pan along with some olive oil, honey, lemon juice and some chopped up asparagus. We are then turning it onto medium heat and letting the honey caramelize. Since we are adding everything at once, nothing will burn or be more cooked through at the end.

For the veggies we only need to smash an avocado, slice up some cucumber, wash the greens, slice up some spring onions and crumble the feta. Yep, that‘s already it. All that’s now left to do is wrap it up. 

Definitely meal-prep friendly!

This really is amazing for meal prep. You just wrap it up, pack it into a tupperware and then take it to work or to school or to home office. Whenever you want to eat it, you can just take it out and enjoy! It is perfectly filling and very easy to be carried with you! 

I really hope that you‘ll enjoy this dish as much as we do and that you‘ll have an amazing time cooking!!

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Super Easy Honey – Lemon Chickpea, Avocado & Feta Wraps

This definitely is not your average wrap, it is wayyy better and still basically takes no time to make. The combination of slightly sweet Honey Chickpeas, a soft wrap, creamy mashed avo, crunchy veggies and tangy feta is just heaven. A meal prep dream and taste heaven.

Course dinner, lunch, mealprep
Prep Time 5 Minuten
Cook Time 5 Minuten
Total Time 10 Minuten
Servings 2 servings

What you will need

  • 2 large wraps
  • 1 can chickpeas
  • 2 tbsp olive oil
  • 2 tbsp honey
  • 1/2 lemon
  • sea salt
  • 1/2 cucumber
  • 1 avocado
  • a handful greens
  • 50 g feta cheese

How to

  1. Drain and rinse the chickpeas. Add them to a pan along with the olive oil, honey, sea salt and the juice of a lemon. Turn up to medium heat and let it heat up and the honey caramelize, while stirring once in a while, then let simmer for 5 minutes.

  2. In the meantime mash the avocado and mix it with some sea salt. Finely slice the cucumber, wash the greens and crumble the feta cheese.

  3. Once the chickpeas are done, divide the avocado onto the wraps, top it with the cucumber and the greens. Then add the chickpeas and the feta and wrap it up. 

  4. Enjoy! 

Love,
Katie // Une Petite Cuisinière 

20-minute (vegan) Peanut Tofu & Greens Spring Sushirrito

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Sushiwhat? Sushi + Burrito = Sushirrito! Still no idea what this is supposed to be? Well, basically a sushi roll (like maki) just so giant that you roll it up like a burrito and can eat it holding in your hands. Pretty genius invention right? Sushi to-go basically.

Biting into this is like biting into soft (and sushi flavoured) rice, fried & salty peanut tofu, crunchy cucumber & aspragus, soft avocado and creamy sriracha sauce. An explosion of flavours in your mouth and it really is ultra delicious! Plus, it actually is not too difficult to make.

What is special about this dish?

First of all, it is vegan. Vegan sushi with tofu is not very traditional in Japan. Usually it is prepared with raw fish like salmon or tuna or with fresh veggies or fruits like avocado (yep, avocado is a fruit) and cucumber. Or sometimes tempura (vegan) vegetables or prawns. You see, nl tofu in here. Nevertheless this is not a reason for us not to add tofu into this dish.

And secondly, well a gigantic sushi wrap is not quite normal. Yeah, it kinda is like an ultra thick maki, just one you can take bites from. This shape is very untypical because you (obv) cannot eat this with chopsticks, at least it is a challenge. It is more like street-style, meal prep, on the go sushi. Still, is tastes at least as good!

Is this healthy?

Damn yep. The amazing thing about this is that you can add any veggies you like into these rolls. Whatever you think would taste good in combination with the tofu & rice. I love cucumber, asparagus, avocado and spring onions but you could also add sweet potato or carrots or whatever you love. Adding all these kinds of different veggies makes this really incredibly nutritious. And obviously, depending on which veggies you choose, you‘ll have different nutrients! 

Besides the veggies we also have the tofu. Tofu is a great source of plant based protein and fibre. Together with the peanut sauce is also serves as a source of healthy and essential, unsaturated fat. Not to forget about the rice. This itself is not too nutrient dense, yet it provides many carbohydrates to keep you energized. If you also wanted some fibre and minerals, you could swap it for brown rice instead.

How to make this dish?

If you are a professional sushi-chef, you probably have got this ready in 5 minutes. If you are not (just like most people including myself) it‘ll probably take you 20 minutes – if even. And what takes the longest is cooking the rice. Therefore that‘s also what we‘re starting with. Here we‘re using sushi rice just because it has this special sushi flavor and texture. You can either find that at the supermarket or an asian store. This we just boil with twice the amount of water and then we mix it with a mix of vinegar and maple. This combination really adds the flavor we want.

Then we also need to marinate the tofu. This essentially is done by combining a few ingredients including peanut butter, soy sauce and lime juice. The longer this can marinate, the better. While the rice is cooking, the tofu is frying in hot oil until crispy. In the meantime we can also finely chop or slice the veggies. 

Then comes the fun and challenging part; rolling (or more like folding) it up. For this we need to divide the rice into the amount of sandwiches we make. If we make two sandwiches we divide it into two. And then we need to half it again (so we have rice for the top and the bottom). We start by adding one half of it into the middle of a nori sheet and pressing this into a square or rectangle. Then we add the veggies, whichever you like, and tofu, then the sauce, more veggies and the other half of the rice. We need to make sure to keep everything in this square or rectangular form. Then we take a second nori sheet and lay it on top. Now we take a small bwol with water and dip our fingers into it to wetten the sides of the nori and then fold the sides in and roll the rest like a burrito. It is important to really keep everything very tight here so the burrito does not fall apart when eating. And that’s it!

Meal prep friendly?

Yes! Definitely! That is the great thing here – it is not only great to be eaten the next day, it also is amazing to be eaten on the go, or in the park because you do not need cutlery or chopsticks or anything. It probably lasts 2-3 days in the fridge, so you’ll have a delicious meal for several days!

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20-minute (vegan) Peanut Tofu & Greens Spring Sushirrito

Like Sushi, just with Tofu and rolled up like a Burrito, so you can easilyyy eat it! An explosion of flavours and not difficult to make.

Course dinner, lunch
Cuisine Japanese
Prep Time 10 Minuten
Cook Time 15 Minuten
Total Time 25 Minuten
Servings 2 servings

What you will need

For the tofu:

  • 200 g tofu
  • 2 tbsp peanut butter
  • 5 tbsp soy sauce
  • 1 lime
  • 1 tbsp maple syrup
  • 1/2 tsp garlic & ginger (dried or fresh)
  • 1 tbsp sesame oil
  • 1 tbsp oil

For the rest:

  • 120 g Sushi Rice (you can find that either at your super market or asian store – alternatively you could go for basmati rice)
  • 1/4 cucumber
  • 2 tso vinegar
  • 1 tsp maple syrup
  • 1/2 avocado
  • 100 g green asparagus

For the sriracha sauce

  • 1 tbsp sriracha
  • 2 tsp mayo
  • 2 tbsp greek yoghurt
  • 4 nori sheets

How to

  1. First mix all the ingredients for the tofu marinade. Then cut the tofu into two equally sized (about 1cm thick) blocks and let them marinate for as long as possible.

  2. Add the sushi rice, along with twice the amount of water and some salt, to a pot and bring to a boil. Reduce to a simmer and let simmer until all water is absorbed. Then turn down to very low heat and let sit until fluffy and soft.

  3. In the meantime mix all the ingredients for the sriracha sauce. Finely slice the cucumber, avocado and asparagus. Fry the asparagus in some oil for about 3-4 minutes until soft.

  4. When the sushi rice is done, combine the vinegar and maple and mix it with the rice. Then divide the rice into however many burritos you are making.

    Then add half of each portion into the middle of a nori sheet and press it into a flat and tight rectangle or square. Now layer some veggies and the tofu on top. To with the sriracha mayo and the remaining rice. Press everything together so it sticks well and does not fall apart. Top with another Nori sheet. Then fold in the edges and drizzle a bit of water on the sides, so they'll stick. Then tightly roll in the burrito and fold in the remaining edges.

  5. That's it! Serve with some soy saue and enjoy!

I really, genuinely hope that you’ll enjoy this as much as we do and that you’ll have a great time cooking this!

All the best,
Love,
Katie