A Step-By-Step Batch-Cooking Power Prep Tutorial

Sundays are the perfect day to batch cook and get ready for the week ahead.  But if you have ingredients handy and about an hour, you can dig in any day of the week.  Check out how you can batch-cook like a pro in about an hour.    

  • Roast a pan of veggies
  • Make your grains
  • Get the beans going
  • Start on soup

 

 

 

 

 

Your Pre-game

  1. Round up all of the vegetables, measure your grain of choice, gather spices and broth, and place them on the counter.
  2. Get a soup pot, large and medium saucepan, a sheet pan, and set them on the counter.
  3. Grab a large bowl
  4. Preheat your oven to 350 degrees

And GO! 

  • Start your grains  – in a medium or large saucepan, fill with water (follow instructions on grains package), and set on the stove to boil.
  • Rinse your grains, set aside.
  • While you wait for the water to boil, start chopping your veggies to roast, for your soup and pot of beans.

Roasting: chop zucchini, mushrooms, onions, sweet or regular potato, cherry tomatoes, and garlic 

Soup and Beans: dice onion, carrots, celery, garlic

  • Place the soup veggies right into your soup pot, some of the onion and carrot to a saucepan, and the roasted veggies in a large bowl – set aside for a minute. 
  • Add grains to the boiling water,  stir, reduce to simmer, and cover lightly with a lid. Grains take anywhere from 20-45 minutes to cook.
  • While the grains are going, season all veggies with garlic powder, fresh or dried basil, red pepper flakes, and/or what your recipe calls for.
  • Spread your roasting veggies in a single layer on a baking dish or a rimmed sheet pan – it is not necessary to grease the pan but you can do that if you wish.  Place them in the oven and roast for 30-45 minutes or until cooked; stirring or scraping once or twice.
  • Add broth or water and any other ingredients the recipe calls for to your soup pot and set on the stove to boil. Once it boils, turn the burner on low and stir every now and then. You can also place your soup ingredients in an InstantPot or a Crockpot. That way you can set it and forget it.

While the soup is on, the veggies are roasting and the grains are simmering it’s time to take care of your beans.

  • To the diced onion and carrot in your saucepan add about an inch of broth.  Cook the veggies until tender, adding more broth or water as needed.  
  • While that’s cooking, open one can each of black and pinto beans, drain, and rinse.  
  • Once veggies are tender, add beans, 1 cup of broth or water, and cumin and turn to simmer.  Cook for 10 minutes.  

By now your timers should be going off.  Remove your food from the oven, Turn off your burners.  

Remove the lid from the grains and with a fork, fluff them and place the saucepan on the counter and keep the lid off.  

Once the food has had a chance to cool, you can package it up, put it in the fridge and it’ll be ready to be used in bowls, salads, on top of pasta or baked potatoes, or as a side dish.  You can season with hot sauce, soy sauce, top with pesto or chopped avocado and incorporate them into breakfast, lunch, or dinner. 

Trust me, the hour or so you spend ahead of time will save you time, energy, and brainpower during a busy week.   

Now go run!

Keli 🙂

 

 

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