Meal prepping is a great way to eat healthily, get your five portions of fruit and vegetables, and save time during the week. Our seasonal meal prep guide for November provides you with:
- A step-by-step guide to get your meal prep done in under two hours
- 4 easy recipes to make the most of the fruit and vegetables in season in November
- Over 30 portions of fruit and vegetables, making it easier for you to get your 5-a-day without thinking
What’s in season in November?
The fruits and vegetables in season that we will be using are:
- Cauliflower
- Cabbage
- Swiss chard
- Carrots
- Parsnips
- Onion
- Squash
- Apples
We’ve added a reference to where they were all grown in the picture below:
Recipes
The recipes we will be making in this seasonal meal prep guide for November are:
- Curry (5-6 portions)
- Soup (5-6 portions)
- Roasted parsnips
- Cabbage and apple coleslaw
Ingredients
- 5 Parsnips (around 500g)
- 10 Carrots (around 650g)
- Large Cauliflower
- Large Onion
- Medium Squash (around 1.1kg)
- Swiss Chard (around 200g)
- 4 Cloves Garlic
- 1.5 Lemons
- 400ml Can Coconut Milk
- 50g Ground Almonds
- 100g Greek Yoghurt
- 1 Tablespoons Tahini
- 1 Tablespoon Olive Oil
- 1 Tablespoon Sunflower Oil
- 2 Teaspoon Ground Coriander (1 for soup, 1 for curry)
- 1 Teaspoon Ground Cumin
- 1 Teaspoon Mild Chilli Powder
- Vegetable Stock Cube
- Salt and Pepper to taste
Method
Step 1 – Roast vegetables
Heat the oven to 180 C (fan). Peel the parsnips and chop into small cubes, around 2cm. Place on a baking tray and mix with 1 tablespoon of olive oil and a teaspoon of salt.
Wash the carrots, top and tail and cut into 2 inch pieces. There is no need to peel the carrots as they will be blended later for the soup. Place on a large baking tray.
Remove the leaves from the cauliflower, wash and cut in half. Take the first half and cut into 2 inch pieces. Place on the tray with the carrots. Set the other half of the cauliflower aside for the curry.
Place the tray with the parsnips, and the tray with the carrots and cauliflower in the oven for 30-35 minutes.
Step 2 – Chop vegetables for curry
Peel and chop the onion into small pieces. Peel the squash using a vegetable peeler (it’s easier than you think), and cut into 2cm cubes. Cut the second half of the cauliflower, washed in step 1, into 2 cm cubes. Wash the Swiss chard and remove the stalks. Chop the leaves of the chard into small pieces. Peel and chop the garlic into small pieces.
Step 3 – Make the soup
When the carrots and cauliflower have cooked in the oven for 30-35 minutes, take them out of the oven (as well as the parsnips which you can put to one side to cool) and add to a large pan. Add 500ml stock using one stock cube and add one teaspoon of ground coriander. Add more water if needed until the vegetables are just about covered. Bring to the boil, reduce heat to a simmer and cook for 30 minutes with the lid on. Set a timer so that you can take off the heat while you are cooking the curry.
Step 4 – Make the curry
While the soup is cooking, add a tablespoon of sunflower oil to another large pan. Add the onions and fry on a medium-high heat for five minutes, stirring frequently. Add the garlic, stir and fry for 2 minutes.
Add one teaspoon of ground coriander, ground cumin and mild chilli powder. Add quarter of a cup of water so the spices don’t burn, and cook for 2-3 minutes.
Reduce the heat to medium. Add the squash and cauliflower to the pan, add half a cup of water, put the lid on the pan and cook for 20 minutes, stirring after 10 minutes (and then replacing the lid).
After 20 minutes, add the can of coconut milk and the Swiss chard. Stir and cook for 5 minutes with the lid on. Remove the lid, reduce the heat to low, add 1-2 teaspoons of salt, 50g ground almonds, and cook for a further 5 minutes.
Step 5 – Blend the soup
The soup will be cooked and cooled slightly. Blend using a blender or stick blender. Add 1-2 teaspoons of salt, pepper and a squeeze of lemon.
Step 6 – Make the coleslaw
Wash and chop two apples into thin strips. Place in a bowl with the juice of one lemon, to avoid the apple going brown. Remove the outer leaves of the cabbage, cut into very small pieces and add to the bowl of apples. Add 100g greek yoghurt, tablespoon of tahini and a teaspoon of salt. Mix well and place in an airtight container.
When you’ve completed all of your meal prep, you can store the dishes in the fridge in airtight containers for the week. If you don’t think you will get through everything, the curry, soup and roasted parsnips will freeze well.
We hope you enjoy the recipes in our seasonal November meal prep guide and please follow us on Instagram or Pinterest, or download our free fruit and vegetable portion guide.