Monday, February 18, 2013

World Tour 2 - Frugal Vegan Freezer Plan

Here's a One-Week plan to fill your freezer with Vegan Entrees.
Perhaps you'd like to eat these all in one week, or maybe you'd like to have a Frozen Entree on hand for Church night, or your kids' activity night.

Here it is:

Sunday: Eggplant Stew, Salad, Crusty Bread
Eggplant Stew
Monday: Three Bean Dal, Salad, Bread
Three Bean Dal

Tuesday: Tofu Creole, Rice, Salad
Tofu Creole

Wednesday: Greek Bean Soup ( Fasolia Yachni ), Salad, Bread
Greek Bean Soup ( Fasolia Yachni )

Thursday: Orzo Pilaf, Peas, Salad

Orzo Pilaf

Friday: Moujendra, Chopped Veggies, Homemade Bread

Saturday: Black Beans over Rice, with Chips & Salsa, Salad

Black Beans Over Rice


In Dutch Oven or Stockpot:

Make Double Batch Yachni (add 1 extra 15 oz can of tomatoes to sauce) (This takes about 20 minutes, start to finish)

While it cooks:

If you like, you can keep your Microwave or Rice Cooker running, to prepare rice for the week while you cook other dishes. This is best if you have lots of freezer space. If you prefer, Rice can be easily prepared while reheating freezer entrees & preparing salads during the week.

Mix a batch of bread dough so it can rise while you cook.  (This takes 5 to 10 minutes)

(If you like, in two hours you can shape & rise & bake 4 loaves of bread today, to use during the week. Or, you can store dough in refrigerator to use throughout the week. )

In Dutch Oven or Stockpot or Slow Cooker:

Put Green Lentils & Brown Rice for Moujendra on to Simmer or into Slow Cooker

In Dutch Oven or Stockpot:

Put Red Lentils on to Simmer

In Slow Cooker:

Assemble Eggplant Stew Ingredients into Slow Cooker or Crock Pot & begin cooking (I have not tried freezing ingredients before cooking, but I believe that would also work if you prefer)

In Skillet:

Brown Onions for Moujendra & add them to Lentils


 Assemble into Freezer container to Simmer in a Skillet on Saturday:

Simple Black Beans


By Now (or earlier),

Yachi Should be done, and Lentils Should be done

Assemble into Freezer container to Slow Cook on Wednesday:

Fasolia Yachni


Puree Red Lentils, and  Sautee Spices, add other ingredients for Three Bean Dal

Cool & Freeze


In Dutch Oven or Stock Pot

Sautee Vegetables and add Yachni & other ingredients for Creole Sauce.

Sautee Tofu (If you're using it - or Tofu can be done on eating day)

Combine Sauce & Tofu & Freeze (Freezing tofu will make it a wee bit chewier)


Saute Veggies for Orzo Pilaf, and Boil Orzo.

Combine & Freeze


Ideally, dishes should be well cooled in refrigerator before freezing. Putting a big block of hot dishes together in the freezer can slow cooling & freezing, and allow bacteria to grow. If food is put in the freezer before it is cold, make sure that cold air can circulate around each dish.

Small Freezer Tips:

I have only an over the fridge freezer, and a week of meals easily fit into my freezer. But, if you are in a VERY small freezer situation, you might consider these alternatives:

For those with very small freezers, it may work better to prepare components of dishes, then assemble on eating day.

Orzo Pilaf, Simple Black Beans, are simple dishes that can easily be assembled on the day you eat them, if that works better for you.

 Fasolia Yachni (Greek Bean Soup),  is simple to assemble with pre-made Yachni Sauce on the day you eat it. Likewise, you can sautee the spices for Three Bean Dal in advance, and then on eating day, put the lentils to simmer (they only take about 20 minutes), and add the Yachni Sauce, Spices, Canned Beans & Lemon juice. Creole Sauce can be made (and eaten) without tofu if you prefer.

Shopping List

Unbleached Flour (you will need 6 1/2 cups)
Lettuce & Other Salad Fixings for the week
Fresh Veggies to serve with Moujendra (such as carrots, tomatoes, olives, celery, cucumber, etc)
Baked Corn Chips
Salsa (home made or store bought)
3 (12oz) bag frozen Pepper & Onion Mix (or, 3 Bell Pepper & 3 Onion)
1 (12oz) bag frozen Mirepoix Mix (or 1/2 cup each, Onion, Celery, Carrot)
1 (12oz) bag frozen Chopped Onion (or 1 1/2 cups Chopped Onion)
4 (4oz) cans sliced Mushrooms (or equivalent fresh)
1 large Eggplant (about 1 pound)
1 (26oz or so) Jar Spaghetti Sauce (or 3 cups Home made)
1 can (15oz) Chickpeas (or 1 1/2 cups home made)
Red Lentils (3 cups dry)
3 (15 oz) cans beans - (your choice -Black, Kidney, Chickpea - or 4 1/2 cups home made)
4 Ribs Celery (from 1 Stalk)
Firm Tofu (1 1# container from the refrigerated section - the type that comes in a plastic tub)
2 Green Bell Peppers
3 (15oz) cans Great Northern Beans (or 4 1/2 cups homemade, with cooking liquid)
1 Pound Orzo
1 (8 oz) can tomato sauce
1 Pound "Green" Lentils (2 1/2 cups, approx) (This is the regular, brown-looking grocery store variety)
Long Grain Brown Rice ( 1 1/4 cups needed)
2 Fresh Onions
3 Cans (15oz) Black Beans (or 4 1/2 cups Home Prepared)
2 Cans Chopped Tomatoes with Juice
1 (#10) can Chopped Tomatoes (or 7 -15 oz cans)
1 (6oz) can Tomato Paste (need 3 Tablespoons)
Fresh Fruit for Desserts

Pantry List
Check your pantry to see if these items need replenishing:
Italian Seasoning
Capers ( or Green or Kalamata Olives)
Minced Garlic (Jar)
Ground Ginger (dry)
Lemon Juice
Garlic Salt
Chili Powder Blend (The American style spice blend, not powdered chilies)
Vegan Worcestershire Sauce (or Home Made Worcestershire)
Taco Seasoning (Home Made Taco Seasoning  or Store Bought)
2 Bay Leaves

This is being shared on Menu Plan Monday and Menu Monday and This Week for Dinner and My Meatless Mondays and Frugal Tip Tuesday and What's for Dinner and Simple Living Wednesday and Penny Pinching Party and Healthy Vegan Fridays


  1. Love the Freezer Meal Ideas! I blogged a little bit about them here and thought maybe trying the Mason Jar Meal Idea, too!

  2. I was just posting about needing to find some meat-free meals and I find your blog :) The eggplant stew looks like one that might stand a chance with all my picky boys.

    1. Glad to have you here, Jean! Hope you find things your whole family likes here. These are my family recipes, so lots of family-friendly fare here : )

  3. What a service you have done for us! A lot of work went into this post and I appreciate it - am looking forward to trying some of these recipes.

    1. Thank you! Good to have you here - you have a pretty nice blog yourself : ) I especially liked this post

      Hope you enjoy the recipes : )

  4. Always looking for ways to save a buck. These are some wonderful ideas! Thanks for the tips

    Jen @ Noting Grace

  5. Mmm what a great collection of meals. So inspiring! Thank you for sharing this with Healthy Vegan Fridays. Check back today to see if you were one of the Top 3! We hope to see you again this week. You can submit a post from Friday to end of Tuesday:


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