*NEW* Meal Prep Menu 16 | Tomato Bisque, White Bean Cassoulet, Ratatouille, Mini Quiches

Meal Prep eBook
More eBooks:
Meal Prep Menus
Tomato Bisque
3 tbsp flour
3 tbsp water
1 yellow onion finely diced
1 carrot finely diced
2 celery ribs finely diced
4 cups chicken or veg broth
2 15oz cans fire-roasted tomatoes
2 tbsp tomato paste
¼ cup cream
1 tsp fresh thyme leaves
salt & pepper
In a small bowl whisk flour & water together. Combine all the ingredients in the bowl of a large slow cooker. Cook on high for 3-4 hours. Use immersion blender to carefully blend the soup until smooth
Store in fridge up to 4 days
White Bean Cassoulet
2 tbsp butter
3 leeks finely sliced
2 celery ribs finely diced
2 carrots finely diced
1 parsnip finely diced
3 garlic cloves minced
4 cups veg broth
2 cans navy beans rinsed & drained
1 sprig fresh rosemary
2 sprigs fresh thyme
1 bay leaf
salt & pepper
½ cup breadcrumbs
1 clove garlic minced
¼ cup fresh parsley chopped
1-2 tbsp olive oil
salt & pepper
In a large Dutch oven or oven-safe skillet, melt butter over med-high heat. Add leeks, celery, carrots & parsnips. Saute for 5-6 min until veggies start to soften. Add garlic & cook for additional 30 seconds. Add navy beans, broth, rosemary, thyme & a bay leaf. Bring mixture to a boil, reduce heat to medium and simmer for 20 min or until most of the liquid has been evaporated and you’ve got a stew-like consistency
In a bowl combine breadcrumbs, garlic, lemon zest, parsley & olive oil. Crumble mixture over the top of the cassoulet & bake at 350°F for between 15 & 20 min or until topping is golden brown
Store in fridge up to 4 days
Rice Pilaf
1 tbsp butter
1 yellow onion finely diced
1 celery rib finely diced
1-2 garlic cloves, minced
1½ cups white rice
3 cups veg or chicken broth
3 tbsp parsley chopped
1 tsp fresh thyme leaves
salt & pepper
In an oven-safe skillet melt butter over med-high heat. Add onion & celery and sauté for 4 min. Add garlic & cook for additional 30 seconds. Add rice & cook, stirring constantly, for 2-3 min or until rice turns translucent. Add broth, fresh parsley & thyme. Bring mixture to boil, put the oven-safe lid on skillet & place it in the oven at 350°F for 25-30 min. Finish with more fresh parsley
Store in fridge up to 3 days
Ratatouille
1 eggplant cubed
2 zucchini thinly sliced
2 summer squash thinly sliced
1 red pepper chopped
1 yellow pepper chopped
1 red onion roughly chopped
1 cup tomato sauce
2 cloves garlic minced
1 tsp dried oregano
¼ cup fresh basil chopped
¼ cup fresh parsley chopped
salt & pepper
Combine veggies in large baking dish & toss well. In a bowl mix tomato sauce with garlic, oregano, basil & parsley. Pour sauce over veggies & toss to coat
Cover dish with aluminum foil & bake at 375ºF for approximately 1 hr. Remove foil & continue baking for 30 min
To finish, remove from oven & sprinkle with more fresh basil & parsley. Season with salt & pepper
Store in fridge for 3-4 days
Nicoise Inspired Salad
¼ cup olive oil
1 garlic clove minced
1 lemon juiced
1 tbsp Dijon mustard
3 tbsp chopped parsley
salt & pepper
2 red skin potatoes, cubed & cooked
1 cup green beans chopped & steamed
1 cup cherry tomatoes halved
½ English cucumber chopped
5 eggs, boiled peeled & chopped
¼ red onion finely sliced
¼ cup nicoise olives
1 cup cooked tuna or salmon (optional)
In a small bowl, whisk olive oil, garlic, lemon juice, mustard, parsley, salt & pepper. Divide the dressing in 5 mason jars and layer in potatoes, green beans, tomatoes, cucumber, boiled eggs, red onion & olives. To help salads last longer, store tuna or salmon on the side & add just before eating
Store in fridge for 3-4 days
Goat Cheese & Leek Mini Quiches
2 tbsp butter
1-2 leeks finely sliced
12 frozen mini tart shells
1/4 cup goat cheese crumbled
4 eggs
½ cup milk or cream
salt & pepper
In a skillet melt butter over med-high heat. Add leeks & cook until the become bright green & tender. Remove from heat & allow to cool
Preheat oven to 375°F. Arrange mini tart shells mini tart shells in a muffin tin. Bake for 5 min & remove from oven
In a bowl, whisk together eggs, milk, salt & pepper. Fill tart shells with leeks & goat cheese & top with egg mixture
Bake at 375°F for about 20 min, or until tarts are golden & the egg mixture has set
Store in fridge up to 4 days
Roasted Pears & Goat Cheese Spread
3 ripe pears, cored & chopped
1 tbsp honey
½ tsp cinnamon
2 tbsp water
½ cup goat cheese
¼ cup toasted walnuts, chopped
2 tbsp honey
In a saucepan combine pears, honey, cinnamon & water. Simmer mixture over medium heat, stirring occasionally, for 20 min or until pears are tender. Remove saucepan from heat & gently mash the pears with potato masher. Allow them to cool.
Pack about 2 tbsp of goat cheese into the bottom of 5 individual containers. Top with 2 tbsp of the pear mixture, toasted walnuts & a drizzle of honey. Serve with baguette
Store in fridge up to 5 days