Healthy, Balanced MEALS in 5 MINUTES the WHOLE WEEK with REFİKA’S "5 STEP MEAL PREP” Technique! 😍

Today I want to share with you 5 meal preparations that I do almost every week that makes my lunch and dinner preparation much easier and quicker! With this technique it only takes 10 minutes to create 2 course dishes that are incredibly healthy and delicious. With an hour of prep every week you will have fresh salads, vegetables, meat, rice, köfte, stir fries, pot meals and many more for the whole week!

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1-Vegetable prep

For herbs,
• Wash all herbs like parsley, rockets, and lettuce etc. under running water and let them sit in some water with vinegar to get rid of the pesticides.
• Then dry them very well and chop if you like. Place them into clean jars without any space. This way they will stay fresh at least for a week.

For vegetables, check our stir fry video:
https://www.youtube.com/watch?v=BmNqBYWImHQ
İskender kebab inspired Cauliflower recipe,
https://www.youtube.com/watch?v=Cb_qQvVrBh0

• Put the ingredients in the jar in cooking order. The one that cooks easiest goes at the bottom and the one that cooks slowest goes at the top.
• All the vegetables must be dry. This is essential to be able to store them for a longer time.
• Don’t put any juicy ingredients in the middle of the jar, (like tomato) they might rotten the other vegetables much quicker.
• Don’t put any ingredient that are already going bad. This will shorten the storing time as well.
• Try to put the rainbow in your jars! Eating the rainbow is good for your health.
• Chop the ingredients in different shapes. Chunk, dice, chop, wedge, julienne… Different cuts will add an extra dimension to your dish!
• Use seasonal ingredients. This rule is not only for this technique but also a rule for great cooking!
For onion and garlic,
• Dice onions and slice garlic thinly, jar them without any space.
• You can sauté onions with some olive oil and store it like that for to save more time.
Perfect beans & Rice,
https://www.youtube.com/watch?v=nTQE-z_YAu8

For the salads,
• You can layer all vegetables to the jar for salad and keep for more than a week. The basic and essential rule is ensured that you place the juiciest ingredient like tomato bottom the driest to the top like cucumber.
Broccoli Soup
1 bunch of broccoli florets
1 onion, cut into wedges
3 cloves of garlic
1 tablespoon butter
1 tablespoon flour
100ml cream
1 teaspoon salt
1 teaspoon of black pepper
Coriander
• In a large pot, add the onion, broccoli, and garlic.
• Finely chop the stem part of the broccoli and add it to the pot.
• Add water until it covers the top of the vegetables and close the lid. Boil until the vegetables are soft.
• For the roux of the soup, add 1 tablespoon of butter to a pan and melt it. Add 1 tablespoon of flour and fry until brown.
• Blend the softened vegetables with an immersion blender and puree them.
• Add the roasted roux into the pot and mix.
• Add the cream, salt and pepper to enhance its flavor and your soup is ready. Finally, you can add fresh coriander leaves and serve.

2-Legumes prep

Canned Chickpea
1 kg chickpea
2 teaspoons of salt

• Soak the chickpeas with 1 teaspoon salt the night before and drain the next day.
• Add the drained chickpeas to preferably a pressure cooker, add water up to 2 cm higher than the level of the chickpeas.
• Add 1 teaspoon salt and boil for about 11 minutes after pressure cooker’s lid is locked.
• In the meantime, sterilize the jars and their lids with boiling water.
• Open the lid of the pressure cooker and divide them into jars.
• Fill the chickpeas up to 2/3 of the jar and do not forget to add plenty of boiling water(aquafaba).
• You can store them in a dark and cool place place up to six months. Refrigerate after opening the jars.
Humus recipes,
https://www.youtube.com/watch?v=88ljbueBLBw&t=89s
https://www.youtube.com/watch?v=-VFqIu1iFs0&t=276s
Perfect beans & Rice,
https://www.youtube.com/watch?v=nTQE-z_YAu8
Lentil soup,
https://www.youtube.com/watch?v=Ap9TaNkEPxg
Best cold soup- Ayranaşı,
https://www.youtube.com/watch?v=tlC8sOFcIMk

Rest of the recipe in the comments section ⬇️⬇️

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Видео Healthy, Balanced MEALS in 5 MINUTES the WHOLE WEEK with REFİKA’S "5 STEP MEAL PREP” Technique! 😍 канала Refika's Kitchen