Versatile Meal Prep: Sautéed Vegetables with Three Delicious Gravies
Prepping meals daily can be time-consuming, but with one simple base—sautéed vegetables—you can create three different flavorful and nutritious dishes. By pairing the veggies with tomato puree, coconut gravy, or cashew cream, you get variety, richness, and balance in your meals. These dishes can be enjoyed as they are or paired with grains for a more filling meal. Let’s dive in!
Step 1: Sauté a Nutritious Vegetable Mix
Ingredients:
- Oil | 1 tbsp (olive oil or any preferred oil)
- Garlic | 1 tsp (chopped)
- Onion | 1 small (chopped)
- Carrot | 1 medium (chopped)
- Capsicum (Bell Pepper) | 1 small (chopped)
- Tomato | 1 small (chopped)
- Green Beans | ¼ cup (chopped)
- Spinach or Methi (Fenugreek Leaves) | ½ cup (chopped)
- Salt & Pepper | To taste
- Turmeric Powder | ¼ tsp
- Cumin Seeds | ½ tsp
- Garam Masala | ½ tsp (optional)
Instructions:
- Heat oil in a pan and add cumin seeds. Let them splutter.
- Add chopped garlic and sauté until fragrant.
- Add onions and cook until they turn translucent.
- Stir in carrots, capsicum, and green beans. Sauté for 4-5 minutes.
- Add tomatoes, spinach, and fenugreek leaves. Stir well.
- Season with salt, pepper, turmeric, and garam masala.
- Cook for another 2-3 minutes until everything is well combined and slightly softened.
- Your sautéed vegetable mix is ready for use in multiple dishes!
Step 2: Create Three Different Meals with the Sautéed Vegetables
1. Tomato-Based Curry
How to Make:
- Blend 2 large tomatoes into a smooth puree.
- Heat 1 tsp oil in a pan, add cumin seeds and 1 tsp ginger-garlic paste.
- Pour in the tomato puree, add 1 tsp coriander powder, ½ tsp garam masala, ½ tsp chili powder, and salt to taste.
- Cook until the tomato sauce thickens, then mix in the sautéed vegetables.
- Simmer for 5 minutes and garnish with fresh coriander.
How to Serve:
- Enjoy as is for a light meal.
- Serve with roti, paratha, or rice for a filling meal.
2. Coconut Gravy
How to Make:
- Blend ½ cup coconut milk with 1 tsp ginger, ½ tsp cumin powder, ½ tsp turmeric, and salt to taste.
- Heat 1 tsp oil in a pan, add mustard seeds and curry leaves.
- Pour in the coconut mixture and let it simmer for 2-3 minutes.
- Add the sautéed vegetables and cook for another 3-4 minutes.
- Finish with a squeeze of lemon juice for extra flavor.
How to Serve:
- Can be eaten as a warm, nourishing soup.
- Serve with steamed rice, quinoa, or millets for a hearty meal.
3. Cashew Cream Sauce
How to Make:
- Soak 10-12 cashews in warm water for 10 minutes, then blend into a smooth paste.
- Heat 1 tsp oil in a pan, add ½ tsp garlic paste, ½ tsp black pepper, and salt to taste.
- Stir in the cashew paste and ¼ cup water or plant-based milk to create a creamy sauce.
- Mix in the sautéed vegetables and let it cook for 3-4 minutes.
- Garnish with fresh herbs.
How to Serve:
- Can be eaten as a creamy vegetable dish.
- Serve with pasta, toast, or whole grain bread for a complete meal.
Why This Meal Prep Strategy Works
- Saves Time: One vegetable prep leads to three different dishes.
- Balanced Nutrition: Each dish offers fiber, protein, and healthy fats.
- Versatility: Enjoy these meals as standalone dishes or pair them with grains.
- Customizable: Adjust spice levels and ingredients to suit your taste.
By following this method, you are sorted for three days with minimal effort. Try it out and enjoy delicious, healthy meals every day! 😊🍽️