BLACK BEAN AND VEGGIE SPAGHETTI MEAL PREP
An easy and healthy weight-loss meal prep recipe
My favorite weight-loss dinner recipe: Black bean, tomato, mushroom, spinach & broccoli pasta! A healthy pasta for dinner with loads of veggies (which means lots of nutrients, antioxidants and fiber) that’s easy to make, and even easier to heat up! This dinner will keep you fuller for longer, and will help reduce late night cravings and snacking.
This recipe is plant-based as well as dairy-free, gluten-free and refined sugar-free. It’s packed with healthy plant-based protein, good whole carbs, and lots of fiber. This recipe serves 2, but you can easily double or triple the ingredients to make meal prep for every dinner of the week!
I hope you love this smoothie recipe as much as I do!
THIS RECIPE IS VEGAN/PLANT-BASED, DAIRY-FREE, GLUTEN-FREE, AND REFINED SUGAR-FREE.
(SERVES 2/ROUGHLY 400 CAL PER SERVING)
This recipe is actually from my ebook Fast Weight Loss Meal Prep For Women.
Get even more healthy weight-loss meal prep recipes and weekly meal prep eating plans (here).
-1 cup cooked black beans (about 172g)
-2 cups cooked *brown rice
-spaghetti (114g dry)
-2 cups cherry tomatoes
-A big handful fresh baby spinach
-1/2 small/medium onion
-2 tablespoons tomato paste
-1 teaspoon onion powder
-2 teaspoons oregano
-Sea salt and pepper
(SERVES 2/ROUGHLY 400 CAL PER SERVING)
*see alternatives & suggestions below
WHAT YOU’LL NEED (FOR STORAGE):
-2 x medium airtight containers to store cooked pasta
-2 x medium airtight containers to store black beans and veggies
EASY MEAL PREP
-Bring a large/medium pot of water to a boil on the stove before adding the dry pasta to the boiling water.
-Boil the pasta for 8-15 minutes until fully cooked.
-Check the cooking instructions for your chosen brand of pasta, as cooking times may differ.
-Chop the onion into fine pieces and add to a frying pan with a quick spray of cooking oil spray.
-Cook over a medium/high heat on the stove until the onion starts to brown.
-You can add a small amount of water to the pan if it gets too dry or to prevent the onion from burning.
-Cooking the onions first and allowing them to brown slightly will add a lot of flavor to the meal.
-Cut the cherry tomatoes into halves, the mushrooms into slices, and the broccoli into strips or pieces.
-Add the tomato and mushroom them to the pan with the onion. Reduce the stove to a medium heat.
-Mix the tomato paste, lemon/lime juice, onion powder, oregano, salt and pepper with the vegetables for flavor.
-Once the mushroom and tomatoes are almost fully cooked, add the black beans, broccoli and baby spinach to the pot. I recommend not over-cooking the broccoli in this recipe.
-Once the black beans and vegetables are cooked, leave to cool fully before storing.
-Drain the pasta once fully cooked and allow to cool before storing.
HOW TO STORE YOUR MEAL PREP:
-Using 2 medium-sized containers, serve half of the black beans & vegetables into one container, and the remainders in the other container.
-Using another 2 medium-sized containers, divide the cooked spaghetti in half and serve into each container (about 1 cup cooked pasta per serving).
-Once everything has fully cooled, cover all of the containers with airtight lids and store in the fridge.
HOW TO PUT YOUR DINNER TOGETHER (ON THE DAY):
-You can heat your meal in any way you prefer.
-I personally like to heat the black beans, vegetables, and the cooked pasta in a fry- ing pan on the stove over a low to medium heat. If you choose to heat up your meal in a pan on the stove, you can keep each item separate in the pan, tossing occasionally until heated through (or just toss it all together in a pan). Avoid overcooking to prevent drying.
-Once everything is heated, serve on a plate and enjoy!
Recipe by Liezl Jayne Strydom / Photos by Rob Williams and Liezl Jayne Strydom / Photos Edited by Ross Charnock for liezljayne.com
*This recipe is from the Fast Weight Loss Meal Prep For Women ebook