[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-408081-105":59,"doc-detail-408081-en":131},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":124,"head_meta":126,"extra_data":128,"updated_unix":130},105,"en","minimal-ingredient-prep-meal-prep-recipes","Minimal-Ingredient Prep - Meal Prep Recipes","","Minimal-ingredient meal prep collection featuring multiple vegan recipes built around simple ingredient lists and efficient cooking steps. The document provides ingredient inventories, approximate prep and cook times, and concise instructions for preparing components such as tofu with orange sauce, vegan pancake muffins with berries, skillet enchiladas with soy curls, and pizza-style quesadillas using TVP and vegetables. It also includes portion guidance and storage recommendations, including refrigeration in airtight containers for up to three days.",{"@graph":69,"@context":123},[70,84,106],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/minimal-ingredient-prep-meal-prep-recipes/408081/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/minimal-ingredient-prep-meal-prep-recipes/408081.png","ImageObject",300,407,{"name":92,"@type":93},"Dipper","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-11-03","2026-09-28",true,{"@type":102,"interactionType":103,"userInteractionCount":105},"InteractionCounter",{"@type":104},"ViewAction",12,{"@type":107,"mainEntity":108},"FAQPage",[109,115,119],{"name":110,"@type":111,"acceptedAnswer":112},"How long does the Air Fryer Orange Tofu & Broccoli take?","Question",{"text":113,"@type":114},"It takes about 20 minutes total, including air-frying the tofu for 12 to 14 minutes and preparing the sauce and sides.","Answer",{"name":116,"@type":111,"acceptedAnswer":117},"What is the baking time and oven temperature for the vegan pancake mix muffins?",{"text":118,"@type":114},"Preheat the oven to 400 degrees, then bake the filled muffin tins for about 18 minutes, until a toothpick comes out clean.",{"name":120,"@type":111,"acceptedAnswer":121},"How should the TVP be prepared for the pizza quesadillas?",{"text":122,"@type":114},"Add boiled water to a large bowl and mix in the TVP, then let it soak for 10 minutes before combining with tamari and liquid smoke.","https://schema.org",{"og:url":83,"og:type":125,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":127,"canonical":83},"index,follow",{"doc_id":129,"site_id":62},408081,1790617653,{"code":4,"msg":5,"data":132},{"doc_id":129,"user_id":133,"nickname":92,"user_avatar":134,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":135,"file_id":136,"file_url":137,"file_type":138,"file_size":139,"view_count":105,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":29,"language":140,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":141,"faqs":142,"seo_title":143,"seo_description":67,"update_tm":144,"read_time":145,"preview_page_count":4},1374404997633,"https://ap-avatar.wpscdn.com/davatar_a8503ba1806abce46bf441b54a3ca4cd","[nicoleosinga@gmail.com](nicoleosinga@gmail.com)  \n[nicoleosinga@gmail.com](nicoleosinga@gmail.com)  \nNavel Orange  \n  Maple Syrup  \nCauliflower Rice   Frozen Berries  \n Broccoli  \n Green Onion  \n Mushrooms  \n Red Bell Pepper  \n Red Onion  \nBlack Beans  \n  Corn  \n  Couscous  \n Enchilada Sauce  \n Soy Curls  \n Vegan Pancake Mix  \nAll Purpose Gluten-Free Flour   Vanilla Extract  \n[nicoleosinga@gmail.com](nicoleosinga@gmail.com)  \nAir Fryer Orange Tofu & Broccoli  \n20 minutes  \n Tofu (extra-firm, pressed, and cubed)  \n Tamari (divided)  \n All Purpose Gluten-Free Flour (divided)  \n Navel Orange (large, juiced, zested)  \n Maple Syrup  \n Rice Vinegar  \n  Couscous  \n Broccoli (steamed)  \n Green Onion (chopped)  \nFiber Sugar  \nCholesterol Sodium Vitamin A  \nVitamin C Calcium Iron  \n443  \n10g  \n67g  \n8g  \n21g  \n28g  \n0mg 1539mg 936IU 84mg 574mg 5mg  \nCook the couscous and broccoli according to package directions. Place aside.  \nIn a medium-sized bowl, add the tofu, 1/3 of the tamari, 2/3 of the flour, and gently toss to combine.  \nPreheat the air fryer to 400ºF. Spread the tofu in an even layer in the air fryer and bake for 12 to 14 minutes, flipping halfway through.  \nIn a small saucepan over medium heat, whisk together the orange juice, orange zest, maple syrup, vinegar, water, and remaining flour and tamari. Bring to a low boil for one to two minutes.  \nToss the tofu in the sauce until well coated. Divide into meal prep containers with the couscous and broccoli. Top with green onion. Enjoy!  \nRefrigerate in an airtight container for up to three days.  \n One serving is approximately 1 1/3 cup.  \n Add chili flakes and/or garlic powder.  \n Serve with rice and veggies of choice.  \n[nicoleosinga@gmail.com](nicoleosinga@gmail.com)  \nPancake Mix Muffin Box   \n25 minutes  \nVegan Pancake Mix  \n Maple Syrup  \n Soy Milk  \n Egg Replacer  \n Avocado Oil  \n Vanilla Extract  \n Frozen Berries  \n Soy Yogurt  \nPreheat oven to 400 degrees.  \nMix all ingredients together (except soy yogurt) . Mix in half of the frozen raspberries.  \nFill 8-9 muffins tins and bake for about 18 minutes or until a toothpick, inserted, comes out clean.  \nDivide into bento boxes-2 muffins/box. Add in the soy yogurt and top with therest of the raspberries.  \nFiber Sugar  \nCholesterol Sodium Vitamin A  \nVitamin C Calcium Iron  \n402  \n11g  \n61g  \n7g  \n19g  \n19g  \n0mg 211mg 0IU  \n10mg 102mg 1mg  \n[nicoleosinga@gmail.com](nicoleosinga@gmail.com)  \nSkillet Enchiladas with Soy Curls  \n25 minutes  \n Avocado Oil  \n Soy Curls ((hydrate in 2 cups of hot water for 10-15 mins before using))  \n Red Onion (diced)  \n Red Bell Pepper (diced)  \n Enchilada Sauce  \n Taco Seasoning  \n Black Beans  \n  Corn  \n Vegan Cheese Shreds  \n Cauliflower Rice (cooked)  \nFiber Sugar  \nCholesterol Sodium Vitamin A  \nVitamin C Calcium Iron  \n415  \n16g  \n43g  \n14g  \n9g  \n27g  \n0mg 694mg 2165IU 101mg 213mg 8mg  \nHeat a cast iron skillet over medium high heat. Add the oil, and when the oil is hot, add in the onion and bell pepper, mix well. Cook until translucent.  \nDrain your soy curls and to the skillet as well. Cook this mixture until the onion is golden brown, and the soy curls are starting to turn brown on some of the edges. Add the taco seasoning and enchilada sauce. Mix well.  \nTake off heat, then layer this mixture with the corn, black beans, and vegan cheese. Divide mixture into meal prep containers, serving with cauliflower rice.  \n[nicoleosinga@gmail.com](nicoleosinga@gmail.com)  \nPizza Quesadillas   \n15 minutes  \nTextured Vegetable Protein  \n Soy Sauce  \n Liquid Smoke  \n Red Bell Pepper (diced)  \n Red Onion (diced)  \n Mushrooms (sliced)  \n Vegan Cheese Shreds (shredded)  \n Protein Tortilla  \nFiber Sugar  \nCholesterol Sodium Vitamin A  \nVitamin C Calcium Iron  \n359  \n7g  \n55g  \n21g  \n7g  \n31g  \n0mg 552mg 1863IU 78mg 348mg 3mg  \nAdd 2 cups of boiled water to a large bowl and mix in the TVP. Let soak for 10 mins. Once soaked, mix in the tamari and liquid smoke.  \nPreheat a cast-iron pan over medium heat and spray wi","cbCaiqpBUWcId4zW","https://ap.wps.com/l/cbCaiqpBUWcId4zW","pdf",1636455,"English","# Recipe 1: Air Fryer Orange Tofu & Broccoli\n## Ingredients\n## Instructions\n## Storage & Serving Notes\n# Recipe 2: Pancake Mix Muffins\n## Ingredients\n## Instructions\n## Storage & Serving Notes\n# Recipe 3: Skillet Enchiladas with Soy Curls\n## Ingredients\n## Instructions\n## Storage & Serving Notes\n# Recipe 4: Pizza Quesadillas\n## Ingredients\n## Instructions\n## Storage & Serving Notes","[{\"question\":\"How long does the Air Fryer Orange Tofu \\u0026 Broccoli take?\",\"answer\":\"It takes about 20 minutes total, including air-frying the tofu for 12 to 14 minutes and preparing the sauce and sides.\"},{\"question\":\"What is the baking time and oven temperature for the vegan pancake mix muffins?\",\"answer\":\"Preheat the oven to 400 degrees, then bake the filled muffin tins for about 18 minutes, until a toothpick comes out clean.\"},{\"question\":\"How should the TVP be prepared for the pizza quesadillas?\",\"answer\":\"Add boiled water to a large bowl and mix in the TVP, then let it soak for 10 minutes before combining with tamari and liquid smoke.\"}]","Minimal-Ingredient Prep - Meal Prep Recipes | PDF",1790578222,15]