Express Sunday Night Batch-Cooking: 3 Key Recipes

Introduction

Sunday night is often a time of transition. On one hand, we want to enjoy the last hours of the weekend to relax. On the other, we know that the upcoming week will be busy, sometimes without enough time to cook healthy and tasty dishes. This is where express batch-cooking comes in: by taking a little time to prepare a few dishes in advance, you ensure balanced meals that are easy to reheat throughout the week. In this article, we offer you three key vegetarian recipes to optimize your Sunday and cook smart without compromising the taste and nutritional quality of your meals.

The goal of batch-cooking is simple: to group the preparation of several dishes or meal components into a single cooking session. This way, you save time (and energy) by avoiding taking out your utensils every day, and you also gain peace of mind during the week. Another advantage: by preparing your dishes in advance, you can better plan your menus, limit waste, and even reduce your food budget.

In this article, we will detail:

  • The concept and benefits of batch-cooking, specifically for vegetarian or flexitarian diets.
  • Three easy and quick vegetarian recipes to prepare in batches, ideal for enjoying over several days.
  • Some storage and organization tips to make the most of your Sunday cooking session.

Let’s get started with an express Sunday night batch-cooking that will delight your taste buds and your schedule!

The Concept of Batch-Cooking

What is Batch-Cooking?

Batch-cooking is a method of preparing meals in large quantities. It involves cooking or assembling certain ingredients or complete dishes in advance to consume them in the following days. The principle is to cook several bases (grains, vegetables, legumes), possibly sauces, and combine everything to create varied dishes.

This organization is particularly interesting for people adopting a vegetarian diet, as it allows combining the freshness of vegetables, the protein richness of legumes (lentils, chickpeas, beans, etc.), and grains for a complete energy intake. Moreover, batch-cooking helps to vary recipes and avoid the daily routine.

The Benefits of Batch-Cooking

  1. Time-Saving
    By concentrating your meal preparation into a single time slot (for example, Sunday night), you significantly reduce cooking time during the week. You assemble and reheat your dishes in just a few minutes on the following days.

  2. Energy Savings
    Cooking several ingredients simultaneously is more cost-effective in terms of energy consumption. You only turn on the oven or stovetop once for different dishes.

  3. Nutritional Balance
    With the planning that comes with batch-cooking, it is easier to ensure that meals are balanced: you can plan for fresh vegetables, whole grains, and legumes, thus avoiding prepared meals or last-minute snacking.

  4. Less Waste
    By knowing in advance the content of your menus, you only buy what you need. You can also use leftovers from one dish to create another.

  5. Peace of Mind During the Week
    Batch-cooking eliminates the question “What’s for dinner tonight?” since everything is already planned and almost ready to be served.

3 Key Recipes for Express Batch-Cooking

To create a batch of preparations, it is often interesting to rely on three or four basic dishes, which can be stored for 3 or 4 days in the refrigerator. In a vegetarian diet, the balance is found between grains (rice, whole pasta, quinoa), legumes (lentils, chickpeas, red beans…) and various vegetables (zucchini, carrots, tomatoes, broccoli, etc.). Here are three simple and quick recipes for your Sunday night batch-cooking.

1. Red Lentil Curry with Roasted Vegetables

Ingredients (for 4 servings)

  • 250 g red lentils
  • 1 yellow or red onion
  • 2 carrots
  • 1 red bell pepper
  • 2 tomatoes (or a 400 g can of crushed tomatoes)
  • 200 ml coconut milk
  • 1 tablespoon curry paste (or 2 teaspoons curry powder)
  • 1 teaspoon turmeric (optional, but enhances color)
  • 1 clove garlic, minced
  • 2 tablespoons olive oil
  • Salt and pepper

Preparation

  1. Prepare the Vegetables: Peel and slice the onion. Wash the carrots, cut them into not too thin slices. Also, slice the bell pepper into strips.
  2. Sauté the Vegetables: In a large pot or deep skillet, heat the olive oil. Add the onion, then the minced garlic. Let brown for a few minutes, then incorporate the carrots and bell pepper. Cook for 5 to 7 minutes, stirring regularly.
  3. Add Lentils and Tomatoes: If using fresh tomatoes, peel and coarsely chop them. Add them to your pot. If using crushed tomatoes, pour the can directly. Incorporate the red lentils, then mix.
  4. Incorporate Spices and Coconut Milk: Add the curry, turmeric if desired, and mix well. Then pour in the coconut milk. Add a little water if necessary to just cover the ingredients.
  5. Cooking: Simmer over low heat for about 20 minutes, until the lentils are tender. Adjust seasoning with salt and pepper.
  6. Finishing: Once cooked, you can let it cool before storing this curry in an airtight container.

Storage and Tips

  • This curry keeps for 3 to 4 days in the refrigerator. It can also be frozen for up to 2 months.
  • To serve, simply reheat in a saucepan or microwave.
  • Accompany your curry with basmati rice or quinoa, which you can also prepare in advance during your batch-cooking session.

2. Seasonal Vegetable Stir-Fry with Tofu

Ingredients (for 4 servings)

  • 400 g firm tofu (plain or smoked)
  • 1 zucchini
  • 1 eggplant (or another seasonal vegetable of your choice)
  • 1 green or yellow bell pepper
  • 1 onion
  • 2 tablespoons soy sauce (salty)
  • 2 tablespoons sesame oil or olive oil
  • 1 teaspoon ground ginger (or 1 cm fresh ginger, grated)
  • Salt and pepper (to adjust to your taste)

Preparation

  1. Prepare the Tofu: Drain and pat it dry with paper towels to remove excess water. If possible, press it gently between two plates to extract as much liquid as possible. Then cut into cubes about 1 to 2 cm on each side.
  2. Marinate the Tofu: In a bowl, mix the soy sauce, 1 tablespoon oil (sesame or olive), and ground ginger. Add the tofu cubes, mix to coat them well. Let marinate for 10 to 15 minutes (or longer if you have time).
  3. Sauté the Tofu: In a hot skillet, pour 1 tablespoon oil and brown the marinated tofu cubes for a few minutes on each side. Remove and set aside.
  4. Prepare the Vegetables: Wash and cut the zucchini into slices or half-slices. Cut the eggplant into cubes. Finely slice the onion, and slice the bell pepper into thin strips.
  5. Vegetable Stir-Fry: In the same skillet, possibly with an additional small spoonful of oil, sauté onion and bell pepper. After 5 minutes, add the zucchini slices and eggplant cubes. Cook for about 10 minutes over medium heat. The vegetables should remain slightly crunchy but cooked.
  6. Assembly: Put the tofu back in the skillet with the vegetables. Add the remaining marinade if you still have some in your bowl. Mix and let simmer for an additional 2 to 3 minutes. Pepper and adjust salt if needed.

Storage and Tips

  • You can store this stir-fry in an airtight container in the refrigerator for 3 to 4 days.
  • For variety, replace tofu with tempeh, or add sesame seeds for crunch.
  • This stir-fry can be served with whole pasta, quinoa, or even rice noodles.

3. Vegetarian Quiche with Spinach and Goat Cheese

Ingredients (for 6 servings)

  • 1 shortcrust pastry (store-bought or homemade)
  • 400 g fresh spinach (or frozen)
  • 1 onion
  • 1 log of goat cheese (about 150 g)
  • 3 eggs
  • 20 cl fresh cream (or plant-based cream of your choice)
  • 1 tablespoon olive oil
  • Salt, pepper, nutmeg (optional)

Preparation

  1. Pre-Bake the Pastry: Roll out the shortcrust pastry in a tart pan, prick it with a fork. Preheat your oven to 180°C. Blind bake the pastry for 10 minutes so it won’t be too moist once filled.
  2. Prepare the Spinach: If using frozen spinach, thaw according to package instructions, then drain well to remove as much water as possible. If using fresh spinach, wash, drain, and sauté in a pan with a drizzle of olive oil. Stir until they reduce in volume.
  3. Prepare the Filling: In a bowl, beat the eggs with the cream. Add a pinch of salt, pepper, and optionally a bit of nutmeg for extra flavor.
  4. Assembly in the Pan: Slice the onion and sauté for 5 minutes in a pan with olive oil. Spread the onion over the pre-baked pastry, add the spinach, then cut the goat cheese log into slices and place them on the spinach.
  5. Pour the Filling: Cover everything with the egg-cream mixture. Ensure the spinach and cheese are well coated with the mixture.
  6. Bake in the Oven: Bake the quiche for about 25 to 30 minutes at 180°C, until golden brown.

Storage and Tips

  • This quiche keeps for 3 days in the refrigerator without any problem.
  • You can eat it hot or cold, accompanied by a small green salad.
  • For a more protein-rich version, you can add some walnuts or sliced almonds on top.
  • For a dairy-free version, replace the goat cheese with a plant-based equivalent (like soy-based cheese) and the fresh cream with a plant-based cream (oat or soy).

Organizing Your Batch-Cooking Session

Now that you have your three key recipes, here is an example of an action plan to optimize your cooking time on Sunday night. The idea is to combine certain steps and work in parallel as much as possible.

  1. Start with the Quiche

    • Preheat the oven to 180°C
    • Roll out the shortcrust pastry in the pan, prick it and pre-bake for 10 minutes.
    • Meanwhile, prepare your spinach (cook in a pan or thaw).
    • Slice your onion and sauté it.
    • Mix eggs and cream. Then fill your quiche and bake it.
    • Take advantage of the oven cooking to advance on the other two dishes.

  2. Prepare the Red Lentil Curry

    • While the quiche is in the oven, take out a large pot.
    • Slice the onion, cut the vegetables (carrots, bell pepper, tomatoes).
    • Brown the onion, add garlic, then vegetables, and then lentils and coconut milk.
    • Let simmer for about twenty minutes over low heat.

  3. Prepare the Vegetable Stir-Fry with Tofu

    • During the curry cooking (which simmers on its own), take care of the tofu.
    • Let it marinate for at least 10 minutes.
    • Drain and cut the vegetables (zucchini, eggplant, bell pepper), slice the onion.
    • Sauté the tofu, then stir-fry your vegetables.
    • Combine tofu and vegetables, let simmer for an additional 2 to 3 minutes.

  4. Storage and Labeling

    • Once each dish is ready and cooled to room temperature, divide them into airtight containers.
    • Label each container with the date and name of the dish.
    • Store these containers in your refrigerator (3 to 4 days of storage) or freezer if you want to keep the dish longer (up to 2 months).

  5. Final Cleaning

    • Take advantage of the fact that most of your utensils are already used to clean them right away.
    • Store your kitchen clean. You won’t have major cooking tasks during the week.

How to Create Varied Menus with Your Prepared Dishes?

One of the great principles of batch-cooking is modularity. Rather than eating exactly the same dish every night, you can combine different preparations to vary the pleasures. Here are some ideas:

  • Combine the Lentil Curry and Vegetable Stir-Fry: For a more substantial dinner, you can add the vegetable stir-fry to your plate next to the lentil curry. Accompany everything with a starch like basmati rice or quinoa.
  • Enhance the Quiche: If you find the quiche too simple for the evening, serve it with a green salad made of arugula, cherry tomatoes, nuts, etc. You can even reheat it to give it back some crispness.
  • Prepare Meal Bowls (buddha bowls): In a large bowl, place a base of grains (quinoa, brown rice) and top with a few spoonfuls of lentil curry, some reheated marinated tofu, and vegetables. Optionally add a yogurt sauce or a light vinaigrette to bind everything.

Storage and Reheating Tips

  1. Choose Suitable Containers
    Glass containers like jars or airtight dishes are preferable to preserve freshness and avoid odor transfers.

  2. Let Cool Before Refrigerating
    To avoid steam forming in your containers, wait until the dishes are at room temperature before closing and placing them in the refrigerator.

  3. Respect the Cold Chain
    Once the dishes are chilled, do not leave them at room temperature for more than 2 hours when you take them out for reheating or preparation. This limits microbial growth.

  4. Reheat Just the Right Amount
    There’s no need to reheat a large dish you won’t finish. Take the desired portion to avoid too many reheatings, which alter quality and food safety.

  5. Freezing

    • The lentil curry freezes very well. The texture of red lentils remains correct after defrosting, especially if you reheat over low heat.
    • The quiche can be cut into portions and frozen individually, but its texture might be a bit less crispy when reheated. Preferably reheat it in the oven to retain some crispness.
    • The vegetable stir-fry with tofu can also be frozen, but the vegetables may lose some firmness.

Batch-Cooking and Nutritional Balance

Adopting a vegetarian diet while practicing batch-cooking is an excellent way to ensure a constant and varied intake of essential nutrients. Legumes like red lentils or chickpeas are rich in protein, iron, and fiber. Whole grains (rice, pasta, quinoa, bulgur) complement this intake of plant proteins and provide long-lasting energy thanks to their slow sugars. Vegetables provide vitamins, minerals, and fiber.

However, it is important to vary sources of plant proteins to benefit from a complete profile of amino acids. Thus, alternate lentils, red beans, chickpeas, tofu, tempeh, seitan, and incorporate various cereals (wheat, spelt, buckwheat, etc.) into your week. Also add seeds (sunflower, pumpkin, sesame) and nuts for complementary intakes of good fats and minerals.

Additional Tips for Successful Batch-Cooking

  1. Plan Your Shopping List
    Before starting, make a list of the necessary ingredients to avoid forgetting and optimize your purchases. This also allows you to check what you already have in your cupboards and avoid unnecessary expenses.

  2. Adjust Quantities
    Depending on the size of your household and the space available in your refrigerator or freezer, you can double or triple the recipe quantities. Don’t forget to adjust cooking times, especially for oven dishes or large pots.

  3. Equip Yourself with Practical Utensils
    Having a vegetable chopper or a good chef’s knife can save you a lot of time during cutting. Stackable airtight boxes will allow you to maximize space in your fridge.

  4. Anticipate Your Week’s Cravings
    If you know you might get tired of a dish, anticipate by planning a small variation. For example, prepare double the base of the lentil curry, and add a touch of coconut milk, fresh coriander, or an extra vegetable in part of the preparation to change the taste.

  5. Modify Recipes According to the Seasons
    Ingredients can be adapted to each time of the year. In summer, favor eggplants, zucchinis, tomatoes, and bell peppers. In winter, opt for carrots, cabbages, leeks, and squashes. This allows you to benefit from the most flavorful and cheapest products.

Conclusion

Express Sunday night batch-cooking is a simple and effective solution to save time, better organize, and eat healthily throughout the week. For a vegetarian diet, this method has the advantage of exploiting the wide variety of available vegetables, legumes, and grains. You can prepare in a few hours three or four basic dishes, to combine or enjoy as is throughout the week.

In this article, we explored three easy recipes to make in batch-cooking mode:

  • A creamy red lentil and roasted vegetable curry, thanks to coconut milk.
  • A seasonal vegetable stir-fry with tofu, rich in flavors and proteins.
  • A vegetarian quiche with spinach and goat cheese, practical to take away or enjoy at dinner.

Thanks to these tasty dishes and their multiple variations, you will have meals ready in a few minutes each evening. You will be able to take the time to enjoy your dinners without spending hours in the kitchen daily. Moreover, by intelligently planning your ingredients, you will limit waste while saving on your food budget.

Feel free to adapt the recipes according to the season, vary legumes and grains, and enhance your dishes with fresh herbs or different sauces to change the flavors. With batch-cooking, you keep control over your diet and fill up on nutrients, all in a simple and practical framework. So, ready to take on the Sunday night challenge and enjoy your meals calmly all week?

Enjoy your meal and happy organizing!