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Sweet Potatoes and Brussels Sprouts Meal Prep
Ingredients
For the veggies
- 4 cups diced sweet potato You're going for 1" pieces.
- spray oil Use a spritzing spray bottle, not an aerosol one, as those can damage your air fryer basket.
- 2 teaspoons garlic powder divided
- 4 cups brussels sprouts sliced lengthwise into ¼" thick pieces. That could be halves, thirds, or quarters, depending on the size of your Brussels.
- 2 tablespoons low-sodium soy sauce
For the tahini sauce
- ¼ cup tahini
- 2 tablespoons lemon juice
- 2 tablespoons water
- 1 tablespoon low sodium soy sauce
- ½" fresh ginger
- ½ teaspoon garlic powder
- 1 teaspoon hot sauce of your choice or more, to taste
For the meal prep containers
- 4 servings cooked grain of your choice rice, quinoa, barley, etc...choose your favorite! You can also do noodles or lettuce cups, if you prefer.
- ¼ cup green onion chopped, optional
Instructions
Make the veggies (see notes for oven directions).
- Add the sweet potatoes to your air fryer, and spritz them with oil, shaking to coat. Sprinkle on 1 teaspoon of the garlic powder, and shake again. Cook at 400° F for 15 minutes, shaking after 8 minutes.
- Add the Brussels sprouts to the basket, then spritz again with oil and sprinkle on more garlic powder. Shake well, and cook for 5 minutes at 400° F.
- Open the air fryer, and sprinkle on the soy sauce, shaking to coat the veggies. Set the air fryer to cook for another 5 minutes, but check in at 2 minutes and 3 minutes, shaking each time. Cooking times can vary! Your veggies are done when they are browned and tender.
Make the tahini sauce
- While the sweet potatoes and Brussels sprouts cook, combine all of the tahini sauce ingredients in the blender, and blend until smooth. Taste and adjust flavor, blend again, and set aside.
Assemble the meal prep containers.
- Gather 4 meal prep containers, and divide the grains and the veggie mixture between them. Drizzle on the tahini sauce and sprinkle on the green onion.
- Your Brussels sprouts meal prep bowls will keep for 4 days in the fridge.
Notes
To roast the Brussels sprouts and sweet potatoes in the oven instead: Arrange the sweet potatoes on a lined baking sheet, and spray with oil, and toss with 1 teaspoon garlic powder. Bake for 25 minutes at 400° F, stirring after 15 minutes. Remove the pan from the oven, add the Brussels sprouts, spray with more oil, and sprinkle on the remaining teaspoon of garlic powder. Bake for another 15 to 20 minutes, stirring after 8 minutes. The veggies are ready when they're nice and browned.
Calorie calculations used quinoa as the grain and 2 tablespoons of tahini sauce per container.
If you want to make this even more filling, add a sprinkle of nuts or seeds to the mix. I like to add roasted cashews or sesame seeds to mine, when I'm very hungry.
Servings 4
Nutrition
Calories: 480kcal | Carbohydrates: 80g | Protein: 17g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 4g | Sodium: 574mg | Potassium: 1269mg | Fiber: 14g | Sugar: 10g | Vitamin A: 19616IU | Vitamin C: 84mg | Calcium: 140mg | Iron: 6mg
