Monday, January 28, 2013

Vegan Freezer Cooking Plan - World Tour Menu One

Pad Thai
Fasolakia Yachni
Menu for World Tour, Week One:
Sunday: Bulgur Pilaf
Monday: Chili Cornbread Casserole with Better Than Coleslaw.
Tuesday: Pad Thai
Wednesday: Fasolakia Yachni (Double Batch)
Thursday:  Family Favorite Lentil Soup
Friday: Black Bean Enchiladas, Chips, Salsa
Saturday: Lemony Dal

Cooking Plan for Week One:
  • Family Favorite Lentil Soup
    Combine Frozen Green Beans with One Batch Yachni Sauce in Freezer Container. This will be simmered in Slow Cooker on the day it is eaten (or, you may simmer it now if you prefer).
  • Put Chili Ingredients in a Pot or Slow Cooker and start it simmering.  (Takes about 1/2 hour in pot)
  • Put Lentil Soup ingredients in a Pot or Slow Cooker, and start it simmering. (Takes about 40 minutes in pot)
  • Put Red Lentils & Water in a Pot and start simmering (takes about 30 minutes in a pot)
  • Keep an eye on the above three pots, stirring occasionally if needed, while you prepare the three items below. As they finish, remove them from the heat and allow them to cool.
  • Saute Flavour Packet for Lemony Lentils in a skillet. Set aside.
  • Saute Black Bean Enchilada filling in a skillet or pot, and set aside to cool.
  • Veggies to serve with Bulgur Pilaf
    Prepare Bulgur Pilaf in a large skillet, using about 1/2 batch Yachni Sauce, above.
  • Prepare Sauce for Pad Thai, and Shred Vegetables, Chop Onion. (if desired, you can buy in the produce department pre shredded Slaw vegetables & Pre Julienned Carrots)
  • Put Pad Thai Sauce and Veggies in Fridge.
  • Better than Coleslaw
    Puree Red Lentils, and stir in Flavour Packet. Package and refrigerate or freeze.
  • Package Family Favorite Lentil Soup, and freeze.
  • Package Enchilada filling and Freeze (on Cooking day, fill tortillas & top with sauce, and chop salad for top.)
  • Package Bulgur Pilaf and Freeze or Refrigerate.
  • Chili Cornbread Casserole
    Package Chili and Freeze. Make Cornbread mix if you are using homemade and are out. (on cooking day, prepare cornbread batter and spoon over warmed chili & bake. Prepare Slaw)
Shopping List for World Tour week One:

2 12oz bags frozen onions
1 12 oz bag bag mirepoix mix
2 12 oz bags pepper & onion mix
Black Bean Enchiladas
1 10oz or larger bag frozen chopped spinach
2 pounds frozen green beans
1 bag frozen corn
4  15oz cans black beans
1  15oz can chickpeas
1  15oz can kidney beans
2 4oz cans mushrooms
5 cans chopped tomatoes
2 #10 cans chopped tomatoes
1 6oz can tomato paste
1 packet bulgur (2 cups needed)
1 packet red lentils
1# green lentils
1 bag cut vermicelli (3 oz needed) or equivalent spaghetti
1 packet rice noodles (approx. 1#)
1 container cornmeal
1 packet bouillon cubes
1 cabbage  (or Two Packages pre-Shredded Slaw veggies)
a few fresh tomatoes
1 bag carrots (Also, consider Julienned Carrots for Pad Thai)
1 bag baked Corn Chips
1 packet firm tofu (optional)
1 packet tortillas
1 Container Salsa (if you don't have homemade on hand)
Chopped fresh veggies for bulgur (peppers, cucumbers, tomatoes, onion)
 1 can black olives
Roasted Peanuts or other nut as desired for slaw.
Also: Fresh Seasonal Fruit for Desserts, Salad Fixings, and Bread or Bread Ingredients.

Check Pantry for these Pantry Staples:

Bay leaves
Fresh jarred garlic
Olive Oil
Taco Seasoning
Baking Powder
Tapioca Starch
Applesauce (optional)
Dry Mustard
Dry Ginger
Fresh Ginger (dry may be subbed)
Whole Cumin
Lemon Juice
Lime Juice
Soy Sauce
Brown Sugar
Sesame Oil
White or Apple Cider Vinegar
Celery Seed
Sriracha (other hot sauce may be subbed)


It is best & safest to cool items in fridge before putting them to the freezer. If that isn't possible, be sure to avoid making a big block of non-frozen food all together where cold air can't get to it and cool it down.

If you plan to eat the menu in the next two or three days, you may choose not to freeze it at all.

Each night, around dinner time, take the next day's dinner out of the freezer, and put it in the fridge to thaw.

Consider doubling things like Red lentils, flavour packets, chili, etc - to use a different way a different week.

Making a big batch of bread is an added plus and takes only about 10 minutes to get started - if you don't have time today, it can easily be done in a large batch on a different night. I try to keep several loaves & variety breads, like Naan, on hand in the freezer.

This is being shared on
Menu Plan Monday
Mangia Monday


  1. Awesome post, pics, and recipes! Excellent as always!

  2. Thanks a bunch, Jennifer! I really appreciate your support : )

  3. It takes a lot of planning, but in the long run I'm sure it will save a lot of money (on groceries and health bills, because we are eating healthier than "fast" food)! ♥ I have come to realize that maybe looking for a job right now isn't what I need to do, but focus on budgeting and making frugal, yet heathful meals instead, to save $.

  4. Thanks for the great insight, Martha - food bills ARE one of the easiest places to trim a budget- and since cheaper in this case is even healthier, it's a win-win : )

    Bulk cooking looks intimidating, but once you try it, it's surprisingly easy. A ready-to-go grocery list makes it easy to shop, then you just need a nice block of time to do the cooking (the above plan takes ME about 3 1/2 hours - that includes the time to take care of my little one and surf the net while I cook - I'm not into racing thru life ; )

  5. Thank you for this! We just finished Vedgedout's smoothie challenge. I think we will morph into this.

  6. Thank you for sharing this plan! Mr. Omni and I (long-time veg) just finished Vedgedout's smoothie challenge. He is willing to continue eating primarily vegetarian - I am thrilled! I think we will morph into your plan.

    1. I'm honored! : ) I hope it is as much a Blessing to you as it is to me.

  7. What a great collection of recipes. They all look delicious! Thank you so much for sharing this week Healthy Vegan Fridays:
    Have a great weekend and I hope to see you back again on Friday, Katherine :)

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