Sunday batch cooking: 3 vegetarian recipes for the week

This Sunday batch cooking plan gives you three useful dishes rather than a fridge full of identical meal boxes: red lentil curry, tofu with seasonal vegetables, and spinach and goat’s cheese quiche. Together they make about fourteen portions. That is enough for four dinners for two adults, with lunches left over, or roughly three family meals.

Allow about 90 minutes with an oven and two burners. The schedule matters more than knife speed. The quiche bakes while the curry simmers, and the tofu cooks while both are underway. Keep only the portions you will eat soon in the fridge. Freeze the rest on Sunday instead of discovering it at the back of the fridge several days later.

What the session makes

At the end you will have:

  • 4 portions of red lentil curry with carrots and pepper;
  • 4 portions of tofu with courgette, aubergine and pepper;
  • 6 slices of spinach and goat’s cheese quiche;
  • optionally, 4 portions of rice or quinoa.

You do not have to serve the same plate every night. Eat the curry with rice on Monday, loosen it into a soup later in the week, or spoon it into a grain bowl. Put the tofu in noodles or wraps. Pair the quiche with a bean salad. Our five-dinner vegetarian batch cooking method has more ideas for building meals from shared ingredients.

Shopping list

Fresh and chilled food

  • 400 g firm tofu, plain or smoked
  • 400 g fresh or frozen spinach
  • 150 g goat’s cheese log
  • 3 eggs
  • 200 ml dairy or plant cream
  • 3 onions
  • 2 carrots
  • 2 peppers
  • 1 courgette
  • 1 aubergine
  • 2 tomatoes, or one 400 g tin chopped tomatoes
  • 2 garlic cloves
  • fresh ginger, optional

Store cupboard

  • 250 g dried red lentils
  • 200 ml coconut milk
  • 1 shortcrust pastry case or sheet
  • 2 tablespoons soy sauce
  • curry powder or curry paste
  • turmeric, optional
  • olive or rapeseed oil
  • sesame oil, optional
  • pepper, nutmeg and salt
  • 250 to 300 g rice or quinoa, optional

Soy sauce, curry paste, cheese and smoked tofu can all be salty. Taste before adding more salt. The World Health Organization recommends less than 5 g of salt a day for adults, including salt already present in food. Labels matter here because brands vary widely.

You will also need a large saucepan with a lid, a large frying pan, a tart tin, chopping boards, a sharp knife and several shallow storage boxes. Clear a fridge shelf and set out the boxes before you start. This small bit of preparation prevents the awkward finish where three hot pans are ready but there is nowhere safe to put their contents.

A practical 90-minute schedule

Treat the timings as a route through the work, not a promise. A first attempt may take two hours in a small kitchen.

Minutes 0 to 15: start the pastry and prep

  1. Heat the oven to 180°C.
  2. Put the pastry in the tin, prick the base and blind bake for 10 minutes.
  3. Slice all three onions and keep them in separate piles.
  4. Thaw frozen spinach according to the packet and squeeze it thoroughly. Wash and drain fresh spinach.

Minutes 15 to 35: fill the quiche and start the curry

  1. Cook one third of the onion with the spinach and a little oil. The aim is to drive off excess water.
  2. Beat the eggs with the cream, pepper and nutmeg. Add salt sparingly.
  3. Spread the spinach over the pastry, add the goat’s cheese, pour in the egg mixture and bake.
  4. In the saucepan, soften another third of the onion with the garlic. Add the carrots, one pepper and the spices.
  5. Add tomatoes, rinsed lentils, coconut milk and 350 ml water. Bring to a gentle simmer and partly cover.

Minutes 35 to 60: cook the tofu and vegetables

  1. Pat the tofu dry and cut it into cubes. There is no need to press it until it is completely dry.
  2. Mix the soy sauce with one tablespoon of oil and the ginger. Coat the tofu, then cook the tofu and marinade thoroughly in the frying pan.
  3. Cut the courgette, aubergine and remaining pepper into similar pieces.
  4. Brown the tofu in one layer, working in batches if necessary. Transfer it to a clean plate.
  5. Cook the last onion, aubergine and pepper. Add the courgette later so it keeps some structure.

Minutes 60 to 90: finish, divide and chill

  1. Check the curry. The lentils should be soft and the sauce thick but not catching. Add water if required.
  2. Return the tofu to the vegetables and heat for a few minutes.
  3. Check the quiche. Its centre should be set. The FDA gives 71°C as the safe internal temperature for egg dishes.
  4. Divide the curry and stir-fry between shallow containers. Let the quiche stand briefly, then cut it into portions.
  5. Refrigerate perishable food promptly. Do not leave a deep pot on the counter for hours while waiting for it to become completely cold.

If you also want rice, start it after the quiche goes into the oven. Spread cooked rice in a shallow container so it loses heat quickly.

Recipe 1: red lentil curry

Ingredients for 4 portions

  • 250 g red lentils, rinsed
  • 2 carrots
  • 1 red pepper
  • 1 onion
  • 1 garlic clove
  • 400 g chopped tomatoes
  • 200 ml coconut milk
  • 350 ml water, plus more if needed
  • 2 teaspoons curry powder, or 1 tablespoon curry paste
  • 1 tablespoon oil
  • pepper and a modest amount of salt

Method

Soften the onion in the oil for 3 to 4 minutes. Add the garlic, carrots, pepper and curry. Stir for a minute, then add the tomatoes, lentils, coconut milk and water. Simmer for 18 to 25 minutes, stirring occasionally. Red lentils break down as they cook, which is what thickens the sauce.

Calling this a curry with roasted vegetables would be misleading when the vegetables never go near the oven. In this quicker method they cook in the saucepan. For genuinely roasted vegetables, coat the carrot and pepper with oil, roast for about 25 minutes at 200°C, then stir them into the finished curry. It tastes good, but it complicates a schedule in which the oven is already occupied.

Coconut milk creates a creamy sauce, but it contains a high proportion of saturated fat. Replace half with water or unsweetened soya drink if you prefer. WHO guidance favours unsaturated fats, such as those in olive and rapeseed oils, over saturated fats from coconut, butter and cream.

Finish with lemon juice and spinach for a brighter version. The vitamin C in the lemon also helps with the absorption of non-haem iron from lentils. The NHS notes that plant iron is less readily absorbed and suggests including vitamin C with the meal.

Recipe 2: pan-fried tofu and seasonal vegetables

Ingredients for 4 portions

  • 400 g firm tofu
  • 1 courgette
  • 1 aubergine
  • 1 pepper
  • 1 onion
  • 2 tablespoons soy sauce
  • 2 tablespoons olive, rapeseed or sesame oil
  • 1 cm grated fresh ginger, or half a teaspoon ground ginger
  • pepper

Method

Pat the tofu dry and cut it into cubes. Mix with soy sauce, ginger and one tablespoon of oil. Brown it in one layer. An overcrowded pan traps steam, so cook in two batches if needed.

Remove the tofu. Cook the onion, aubergine and pepper with the remaining oil for about 8 minutes. Add the courgette and cook for another 5 to 7 minutes. Return the tofu, add pepper and heat for 2 minutes. Taste before adding salt.

In winter, replace the summer vegetables with finely sliced cabbage, leek and carrot. If soy is unsuitable, use roasted chickpeas or seitan if gluten is tolerated, plus a soy-free seasoning. Our guide to soy-free vegetarian cooking covers protein choices and cross-contact in more detail.

Soy, sesame, eggs, milk, wheat and nuts may all be relevant allergens in this menu. The FDA defines allergen cross-contact as the unintended introduction of an allergen into another food. An ingredient swap is therefore not always enough. Read every label, use clean utensils and surfaces, and avoid shared bulk bins when cross-contact cannot be ruled out.

Recipe 3: spinach and goat’s cheese quiche

Ingredients for 6 slices

  • 1 shortcrust pastry sheet
  • 400 g fresh or frozen spinach
  • 1 onion
  • 150 g goat’s cheese
  • 3 eggs
  • 200 ml dairy or plant cream
  • 1 tablespoon oil
  • pepper and nutmeg
  • a little salt

Method

Blind bake the pastry for 10 minutes at 180°C. Soften the onion, then add the spinach. Remove as much water as possible. Wet spinach is the usual reason for a soggy base and a loose filling.

Beat the eggs and cream. Put the spinach and cheese into the pastry case, then add the egg mixture. Bake for 25 to 35 minutes. The centre should be set and reach 71°C. Rest for 10 minutes before cutting.

A handful of walnuts adds texture and unsaturated fat, but does not turn a small slice of quiche into a particularly high-protein dinner. Add a white bean or lentil salad if you want a more substantial meal.

A dairy-free quiche still contains eggs. For a fully plant-based version, replace the whole filling with a tested silken tofu and starch mixture rather than simply omitting the eggs. Our egg substitute guide explains what works in quiches and why one substitute cannot perform every job.

Four dinners from three dishes

Monday: curry, grain and something crisp

Serve the curry with rice or quinoa and cucumber dressed with lemon. Add coriander or parsley at the table. Reheat only the portions you plan to eat.

Tuesday: quiche with a bean salad

Combine white beans, tomatoes, parsley and vinaigrette. This makes a more complete dinner than a slice of quiche beside a token handful of leaves. The plant protein guide compares lentils, beans, tofu, seeds and other useful staples.

Wednesday: tofu grain bowls

Put a grain in each bowl, add tofu and vegetables, then spoon over yoghurt and lemon dressing or tahini sauce. The guide to building a balanced Buddha bowl offers sensible proportions and food safety notes.

Thursday: curry soup or tofu wraps

Thin the curry with water, bring it back to the boil and finish with lemon. Alternatively, put the tofu and vegetables into wraps with a separate sauce. A small change in format is usually enough. You do not need to cook a fourth elaborate recipe.

Keep dressings separate until serving. A batch from the plant-based sauce collection can add variety, but each sauce has its own storage time.

Cooling and storage matter

Vegetarian food can still cause food poisoning. Cooked grains, eggs, dairy products, tofu and cooked vegetables all need proper temperature control. The WHO reports that contaminated food can cause more than 200 diseases. Most home precautions are simple: keep things clean, cook thoroughly, cool promptly and maintain the cold chain.

Chill food promptly

FDA advice is to refrigerate perishable food within two hours of cooking, or within one hour when the surrounding temperature is above 32°C. Divide large batches into shallow containers so they cool more quickly. Keep the fridge at 4°C or below.

A large, tightly covered stockpot cools slowly in the middle. Portion its contents instead. Let vigorous steam subside briefly if necessary, but do not wait for the food to become completely cold on the counter. Label each box with its name and date.

Decide what will be eaten when

For a Sunday session, a cautious plan is to eat the quiche and refrigerated tofu portions first, followed by the refrigerated curry. Freeze anything intended for later in the week on Sunday. Thaw it in the fridge when needed.

A storage time is not a guarantee. A fridge running warm, long periods on the table or repeated handling all reduce the margin. Smell and appearance cannot reliably detect every harmful microorganism.

Freeze portions, not whole pans

Curry freezes well in meal-sized boxes. Leave a little expansion space. Freeze quiche as separate slices. Tofu and vegetables remain usable, although courgette and aubergine soften after thawing.

Thaw in the fridge, in cold water using a suitable sealed container, or in the microwave when you will cook or reheat immediately. Do not thaw food overnight on the counter. The guide to storing fruit, vegetables and pulses covers more ways to reduce waste safely.

Reheat thoroughly

Heat leftovers until steaming throughout. FDA guidance gives 74°C for leftovers and casseroles, and advises bringing sauces and soups to the boil. In a microwave, cover the dish, stir midway and allow standing time because cold spots are common.

Take out only the amount you need. Reheating food twice is not magically poisonous, but every warm period adds time in conditions where microbes can multiply.

Adjusting the plan

For one or two people

Keep only two quiche slices, two curry portions and two tofu portions in the fridge. Freeze the rest immediately. Fourteen portions are too many for one person to finish safely within a few days.

For a family of four

These quantities make about three dinners, not a full week. Add bread or grains and a pulse salad where needed. Double a recipe only if your cookware, fridge space and shallow containers can cope with the larger batch.

For a vegan household

The curry and tofu dish are vegan if the packaged ingredients are. Replace the quiche with a silken tofu tart or chickpea bake. Pay attention to vitamin B12. The NHS states that people avoiding animal products need a reliable source, generally fortified food or an appropriate supplement. Home fermentation does not create dependable B12.

For people at greater risk from food poisoning

Pregnant women, children under five, adults aged 65 and over, and people with weakened immune systems are more likely to become seriously ill, according to the CDC. Use pasteurised cheese, cook the quiche thoroughly, wash fresh produce, keep the fridge cold and serve leftovers piping hot. The CDC’s safer food choices include fully cooked eggs and pasteurised dairy products.

What this menu provides nutritionally

Lentils and tofu supply protein. The vegetables contribute fibre and a range of micronutrients. Eggs and goat’s cheese contribute protein and vitamin B12, while dairy products may provide calcium. Those facts do not make every possible serving balanced.

Look at the whole day or week rather than forcing every plate into a formula. The NHS explicitly notes that dietary balance does not have to be achieved at every meal. Rotate pulses, tofu, eggs, dairy or fortified alternatives as appropriate. Add whole grains, vegetables and fruit. WHO recommends at least 400 g fruit and vegetables and 25 g naturally occurring fibre a day for people over ten.

Lentils and rice do not have to be eaten in the same mouthful to create “complete” protein. A varied diet across the day supplies the necessary amino acids. Iron, vitamin B12, calcium, vitamin D and iodine deserve more practical attention, especially when several food groups are excluded. A recipe cannot prescribe supplements or individual doses. Seek professional advice during pregnancy, with a medical condition, on a very restricted diet or when deficiency is suspected.

Common batch cooking mistakes

Keeping every portion in the fridge

Decide what to freeze before cooking. Freezing a fresh portion on Sunday is safer and usually tastier than freezing something that has already spent several days in the fridge.

Using deep containers

The centre of a large mass loses heat slowly. Shallow boxes cool faster and make it easier to remove one portion without disturbing the rest.

Adding every vegetable at once

Aubergine needs longer than courgette. Starting them together often produces firm aubergine and collapsing courgette. Stagger them.

Salting each component independently

Soy sauce, cheese, curry paste and stock can add up quickly. Season in stages and taste the assembled meal.

Treating the plan as a contract

If dinner plans change, freeze the unused portion. Batch cooking should absorb an unexpected evening out, not create a race against the fridge.

Practical questions

Can I cook everything on Saturday?

Yes. Food safety depends on cooling, fridge temperature and storage time, not the day of the week. Shift the eating schedule and freeze later portions promptly.

Do I need glass containers?

No. Use clean food-safe containers in good condition and suitable for the freezer or microwave when relevant. Glass resists stains and smells; plastic is lighter. A shallow shape and a sound lid matter more.

Can grains be cooked ahead?

Yes. Cool them promptly, refrigerate without delay and reheat thoroughly. Spread rice or quinoa in a shallow box rather than leaving a full saucepan to cool for hours.

How do I prevent soggy quiche?

Blind bake the pastry, squeeze the spinach well and rest the quiche before cutting. An oven restores more crispness than a microwave when reheating.

What if a dish was left out overnight?

Discard it. Boiling may kill many live bacteria, but it does not necessarily destroy every toxin they may have produced. Do not taste it to test its safety.

Sources