Meal Prep: Big Batch Veggies

A beautiful overhead shot on a black background with the ingredients for this recipe. A large white bowl with frozen broccoli and sweet potato, a small white bowl with sliced red onion, and a jar of 4th and Heart brand ghee.

This is quite a simple and straightforward recipe, if you can even call it that, but it’s a weekly meal prep essential for me! A bunch of veggies ready to go. Store in a big container in the fridge and toss into a scramble for breakfast, a stir fry for lunch, and a side dish for dinner.

I like to use frozen vegetables for most of this, but fresh is fine too if it’s in season. I tend to favor frozen because it means I’m getting the most nutritious veggies possible. While vegetables are typically frozen immediately after harvesting, it could be weeks before the fresh stuff makes it to your shopping cart. It also means that I can indulge my veggie cravings even when they’re out of season.

A lowered opacity image of cut broccoli florets and sliced sweet potato. Black text overlay reads "Meal Prep Big Batch Veggies"

Medium non stick pan
Microwave-safe bowl
Slotted spoon
Medium bowl, lined with paper towels
Plastic wrap
Storage container(s) (Amazon let me know I purchased these in May 2015 and I am still incredibly pleased with them)

1 10oz bag frozen broccoli
1 10oz bag frozen squash or sweet potato
1 large onion (your preference)
1.5 tbsp chicken schmaltz, ghee, or avocado oil

Preheat pan on medium heat.

Slice the onion into thin quarter-moons. Once the pan is hot enough, add half of your fat-of-choice, let it warm up for a minute, then add the onions. You want to get these in the pan first because they’ll take longer to cook (and any caramelization we get will be a very delicious bonus).

While the onion is cooking, add frozen broccoli and squash to a large microwave-safe bowl. Cover tightly with plastic wrap, then poke a few holes in the plastic with your knife.

Don’t forget to give your onions a stir periodically, we don’t want them to burn in one spot and be raw elsewhere!

Time may vary depending on your microwave, but steam vegetables until they are mostly heated through – typically 3-4 minutes.

Carefully remove your veggie bowl from the microwave and remove plastic wrap. Using a slotted spoon, transfer the steamed vegetables to a towel-lined bowl or plate to squeeze out any excess moisture.

A non-stick pan with chopped veggies. Broccoli florets, sweet potato cubes, and red onion.

Sometimes broccoli florets can be quite large so at this point, I like to take my knife and cut some of the larger steamed vegetables into smaller pieces. This will make them more “functional” later on.

Once the steamed veg has been drained and cut up, add all of it to the pan with the onions. You may want to add a little more fat/oil at this point, I always do [want to].

Stir gently but thoroughly to incorporate all of the vegetables with the onions. Continue cooking on medium heat for 7-10 minutes, stirring occasionally. The goal is for the onions to be fully cooked and to get some golden brown color on everything. Season with a pinch of salt and you’re all set!

An overhead shot of Big Batch Veggies in a square plastic food storage container. Cooked broccoli, sweet potato, and red onion make up this batch.

I usually store my BBV in a single large container for the week and grab a big scoop or two every morning for my breakfast. I love to heat it up in some high-quality fat and then crack some eggs into the same pan for a very ugly but very tasty mealtime.

Since we didn’t add much seasoning or herbs to our BBV, it also means that they’re perfect no matter what cuisine or flavor you’re craving. This may come as a surprise to you (not), but I love to add a little curry paste with my eggs!

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