Freezer Meals 101

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vegetarian

Vegan Chili (Freezer Meal)

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Whether your diet is entirely plant based or you are just looking for an occasional meatless dish, you’ll appreciate this vegan chili recipe. It can be made ahead as a freezer meal.metal bowls of chili with jalapenos on top sit on newspaper. Text reads "Vegan Chili freezer meal"

This recipe combines three different beans, giving it lots of protein. It has a bit of a kick with the jalapeños and southwestern seasoning.

The medley of beans make this vegetarian chili a hearty and filling meal.

Vegan Chili Recipe:

Ingredients:

  • 1 cup black beans
  • 1 cup kidney beans
  • 1 cup pinto beans
  • 1 onion, diced
  • 2 jalapeños, diced (deseed if you don’t like spicy food)
  • 4 cloves garlic, smashed and sliced
  • 2-3 Tbsp. southwestern seasoning
  • 1 Tbsp. Worcestershire sauce
  • 3-4 cups vegetable broth or water
  • 32 oz. can diced tomatoes

bowl of bean based chili topped with sliced green jalapenosNote: if desired, you can soak the beans overnight before assembling this recipe.

Assembly Instructions:

  1. Rinse the beans and combine them in a large stockpot. Cover with water and bring to a boil on the stovetop over high heat.
  2. Reduce heat to medium-low and simmer the beans for 1 to 1 1/2 hours, until beans are tender.
  3. Drain and rinse the beans.
  4. Remove from the heat and allow to cool.
  5. Place cooled cooked beans in a large resealable freezer bag. Add diced onion, diced jalapeños, garlic, seasoning, Worcestershire sauce, vegetable broth or water, and diced tomatoes.
  6. Squish the bag to combine. Remove excess air, seal, and freeze.

collage of photos of a bean stew in a metal bowl on newspaper with greens in the backgroundCooking Instructions:

  1. Thaw.
  2. Place in a large stovetop pot. Heat on medium-high and bring to a boil.
  3. Reduce to medium-low and cover, simmering for 1 hour until all liquid is absorbed, stirring occasionally.

You might be interested in some of our other vegetarian freezer meals:

bowl of bean based chili topped with sliced green jalapenos
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Vegan Chili
Ingredients
  • 1 cup black beans
  • 1 cup kidney beans
  • 1 cup pinto beans
  • 1 onion diced
  • 2 jalapeños diced (deseed if you don't like spicy food)
  • 4 cloves garlic smashed and sliced
  • 2-3 Tbsp. southwestern seasoning
  • 1 Tbsp. Worcestershire sauce
  • 3-4 cups vegetable broth or water
  • 32 oz. can diced tomatoes
Instructions
Assembly Instructions:
  1. Rinse the beans and combine in a large stockpot. Cover with water and bring to a boil on the stovetop over high heat.
  2. Reduce heat to medium-low and simmer the beans for 1 to 1 1/2 hours, until beans are tender.
  3. Drain and rinse the beans.
  4. Remove from heat and allow to cool.
  5. Place cooled cooked beans in a large resealable freezer bag. Add diced onion, diced jalapeños, garlic, seasoning, Worcestershire sauce, vegetable broth or water, and diced tomatoes.
  6. Squish the bag to combine. Remove excess air, seal, and freeze.
Cooking Instructions:
  1. Thaw.
  2. Place in a large stovetop pot. Heat on medium-high and bring to a boil.
  3. Reduce to medium-low and cover, simmering for 1 hour until all liquid is absorbed, stirring occasionally.
Recipe Notes

Note: if desired, you can soak the beans overnight before assembling this recipe.

Easy Instant Pot Vegetable Soup

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Lunch doesn’t get any easier than this 3 ingredient Instant Pot vegetable soup recipe. There are lots of ways to personalize this simple vegetarian soup. yellow corn, green beans, orange carrots in a red broth. Text reads "Freezer to Instant Pot Easy Vegetable Soup"

Easy Instant Pot Vegetable Soup Recipe:

Ingredients:

  • 3 cups mixed frozen vegetables (your favourite mixture)
  • 1/2 cup tomato passata
  • 3 cups water, or more if you like it more liquidy

Assembly instructions:

  1. Place all the ingredients in a large resealable freezer bag. Squish to combine well.
  2. Remove excess air, seal, and freeze.

Instant Pot cooking instructions:

  1. Thaw.
  2. Place the bag ingredients into your Instant Pot. 
  3. Secure the lid and set to soup setting for 8 minutes.
  4. Use the natural or quick release.
  5. Serve. Top with grated Parmesan cheese and chili flakes if desired. 

You can adapt this recipe in so many different ways. It’s extremely versatile!

Here are just some ideas of things you can add to this recipe:

  • caramelized onions
  • minced garlic
  • sundried tomatoes
  • diced tomatoes
  • macaroni noodles (be sure to add more water if you add noodles or cook them separately before adding)
  • seasonings (paprika, Italian seasoning, oregano, basil, etc.)

What is tomato passata?

Tomato passata is essentially strained tomatoes. It’s a tomato puree that has had the seeds and skins strained out. If you can’t find any passata in your local grocery store, you can purchase it here or you can substitute canned tomato puree. 

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Instant Pot Vegetable Soup
Prep Time
5 mins
Cook Time
8 mins
 
Course: Soup
Cuisine: Italian
Keyword: soup, vegetable soup
Ingredients
  • 3 cups mixed frozen vegetables
  • 1/2 cup tomato passata
  • 3 cups water (more if you like a thinner broth)
Instructions
Assembly instructions:
  1. Place all the ingredients in a large resealable freezer bag. Squish to combine well.
  2. Remove excess air, seal, and freeze.
Instant Pot cooking instructions:
  1. Thaw.
  2. Place the bag ingredients into your Instant Pot.
  3. Secure the lid and set to soup setting for 8 minutes.
  4. Use the natural or quick release.
  5. Serve. Top with grated Parmesan cheese and chili flakes if desired.

Try some of our other freezer to Instant Pot soups:

Instant Pot Tomato Soup

Bone Brothketo bone broth made in the Instant Pot in a bowl

Beef Taco Soup

African Thai Stew Freezer Meal

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I know this recipe sounds strange. The name alone is unusual. When I first discovered this combination of flavours in a Sandi Richard cookbook, I was skeptical too. But the tastes meld together into this beautiful autumn dish that soon won our whole family over. I’ve adapted the African Thai Stew recipe into a freezer meal that is just as flavourful.

freezer bag with many colours of cubed and chopped food on top, stew in blue bowl on bottom with text that reads "African Thai Stew freezer meal"This hearty stew has the most gorgeous fall colours. It is vegetarian, gluten free, and dairy free, making it a versatile meal for many types of diets.

Although this is a plant based meal, you won’t miss the meat. It has glorious blends of interesting flavours. Yes, I just called food “glorious”! Once you taste it, you’ll understand why I’m raving.

And being able to make this as a freezer meal and then cook it in the Crock Pot or on the stovetop enables you to easily make a healthy meal even when you’re in a rush.

African Thai Stew Recipe:

  • 1 onion, diced
  • 1 large sweet potato, cubed
  • 2 celery stalks, diced
  • 1/2 green pepper, diced
  • 2 tsp garlic, minced
  • 3 cups vegetable broth
  • 19 oz. can diced tomatoes
  • 19 oz. can chickpeas
  • 1 tsp. cumin
  • 1 tsp. curry powder
  • 2 tsp. fresh ginger
  • 1 tsp. ground coriander
  • 1 tsp. chili powder
  • 1/2 tsp. pepper
  • 1 Tbsp. lime juice

For cooking day: 

  • 3 Tbsp. peanut butter
  • 1/4 cup dried cranberries
  • optional: cilantro

Assembly instructions:

  1. Put all ingredients in a large resealable bag and squish together.
  2. Seal. Remove excess air. Lay flat and freeze.

Stovetop Cooking instructions:

  1. Thaw.
  2. Heat on stovetop in a large pot for 25 minutes.
  3. Stir in 3 Tbsp. peanut butter and if desired, 1⁄4 cup dried cranberries and cook for another few minutes.
  4. Top with cilantro if desired.

Slow Cooker Cooking instructions:

  1. Thaw.
  2. Cook in the Crock Pot on low for 3-4 hours.
  3. Stir in the peanut butter and if you want, the dried cranberries, stir, and cook for another 10 minutes.
  4. Top with cilantro if desired.

This recipe is included in our Vegetarian Freezer Meal Plan. The menu plans include tried and true recipes, prep lists, shopping lists, and printable labels.

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African Thai Stew
Course: Main Course
Keyword: stew, vegetarian
Ingredients
  • 1 onion diced
  • 1 large sweet potato cubed
  • 2 celery stalks diced
  • 1/2 green pepper diced
  • 2 tsp garlic minced
  • 3 cups vegetable broth
  • 19 oz. can diced tomatoes
  • 19 oz. can chickpeas
  • 1 tsp. cumin
  • 1 tsp. curry powder
  • 2 tsp. fresh ginger
  • 1 tsp. ground coriander
  • 1 tsp. chili powder
  • 1/2 tsp. pepper
  • 1 Tbsp. lime juice
For cooking day:
  • 3 Tbsp. peanut butter
  • 1/4 cup dried cranberries
  • optional: cilantro
Instructions
Assembly instructions:
  1. Put all ingredients in a large resealable bag and squish together.
  2. Seal. Remove excess air. Lay flat and freeze.
Cooking instructions:
  1. Thaw.
  2. Heat on stovetop in a large pot for 25 minutes or in the Crock Pot on low for 4-5 hours.
  3. Stir in 3 Tbsp. peanut butter and if desired, 1⁄4 cup dried cranberries and cook for another few minutes.
  4. Top with cilantro if desired.

Check out these other plant based freezer meals:

Vegetarian Taco Soup

Black Bean and Corn Enchiladas

Chickpea and Vegetable Curry

Vegetarian Taco Soup

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This plant based soup is packed full of flavour and so easy to make. Whether you are trying a plant based diet or just wanting to save money by doing Meatless Mondays, you’ll appreciate this Vegetarian Taco Soup recipe. spoon scooping soup out of bowl that has beans, tomatoes, vegetables and topped with cheese with text that reads "Vegetarian Taco Soup"

Savour the Mexican inspired flavours of tacos in this easy to make Vegetarian Taco Soup. Make it ahead as a freezer meal to pull out whenever you need a quick lunch or serve it with cornbread for a filling dinner.

This recipe uses a lot of pantry staples that you may already have on hand. It can be assembled in a matter of minutes which is why I like to double or triple the recipe and make many bags at once. That way, there is always some in the freezer.

Does taco soup freeze well?

This taco soup freezes beautifully before cooking or you can cook it first and then freeze to reheat. Either way, the flavours will remain the same. It can be stored in the freezer for 4-6 months.

If you’re planning to use the soup for lunches, it can be best to freeze it in smaller containers or medium sized freezer bags so that you can take out and reheat just what you need.

Vegetarian Taco Soup Recipe:

  • 14 oz. can kidney beans, rinsed and drained
  • 14 oz. can white kidney beans, rinsed and drained
  • 28 oz. can diced tomatoes
  • 12 oz. can kernel corn
  • 1/2 onion, chopped
  • 14 oz. can tomato sauce
  • 4 oz. can diced chilies
  • 2 Tbsp. taco seasoning
  • 1 1/2 cups water

Assembly instructions:

  1. Put all the ingredients in a large resealable bag. (If using smaller bags or containers, mix the ingredients in a giant bowl and divide evenly among bags or containers.)
  2. Squish to combine. Remove excess air, seal and freeze.

Cooking instructions:

  1. Thaw.
  2. Simmer soup in a large pot on the stovetop for 20 minutes or heat in the microwave.
  3. Top with your choice of toppings.

Serving suggestion: Top with any combination of cilantro, diced avocado, tortilla chips, sour cream, and shredded cheese. This soup also pairs well with a side of cornbread.

Some of my kids prefer to eat this by scooping it up with tortilla chips (blue corn chips are a particular favourite!) rather than using a spoon. However you decide to eat it, it’s delicious!

This recipe is included in our Lunch Freezer Meal Plan. The menu plan includes recipes, prep lists, shopping lists, and printable labels.

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Vegetarian Taco Soup
Ingredients
  • 14 oz. can kidney beans rinsed and drained
  • 14 oz. can white kidney beans rinsed and drained
  • 28 oz. can diced tomatoes
  • 12 oz. can kernel corn
  • 1/2 onion chopped
  • 14 oz. can tomato sauce
  • 4 oz. can diced chilies
  • 2 Tbsp. taco seasoning
  • 1 1/2 cups water
Instructions
Assembly instructions:

  1. Put all the ingredients in a large resealable bag. Squish to combine. Remove excess air, seal and freeze.

    If using smaller bags or containers, mix the ingredients in a giant bowl and divide evenly among bags or containers.

Cooking instructions:

  1. Thaw. Simmer on the stovetop for 20 minutes or heat in the microwave.

Recipe Notes

Serving suggestion: Top with any combination of cilantro, diced avocado, tortilla chips, sour cream, and shredded cheese. This soup also pairs well with a side of cornbread.

Check out some of our other make ahead soups:

Hearty Sausage and Zucchini Soup

Beef Taco Soup

Spicy White Bean and Chicken Soup

Black Bean and Corn Enchiladas (freezer meal)

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These vegetarian black bean and corn enchiladas can be made ahead and frozen. The flavours are intense in all the best ways. This hearty, family friendly meal will be one you will make again and again. at the top, there is a casserole dish with enchiladas covered in melted cheese. At the bottom is a large bowl full of a mixture of black beans, yellow corn, red pepper, green chilies. The text reads "Black Bean and Corn Enchiladas freezer meal"When I’m making freezer meals, I like to use healthy ingredients. When I see bright colours, then I feel like I’m feeding my family well in recipes like the Chickpea and Vegetable Curry, Cilantro Lime Chicken with Corn and Black Beans, or Asian Rice Bowl. The filling in this recipe is so colourful. I know right away when I see that this is a dish I can be proud to serve my kids.

These have Mexican flavours and just the right ratio of filling to wrap. If you’re an enchilada fan, you’re going to fall in love with being able to take these out of the freezer and cook them whenever the craving hits.

Personally, I like using corn tortillas for a more authentic experience, but if you hate the texture of corn tortillas as some people are known to, you can substitute flour tortillas for the corn ones.I make most of my freezer meals in resealable freezer bags to save on space, but this is one that really needs to be made in trays. It takes up more room, but it’s well worth it.

We also made a few of these in small containers for individual freezer meals. We used microwave safe containers so that they could be heated that way. These are perfect for singles.

Black Bean and Corn Enchiladas Recipe:

Ingredients:

  • 15 oz. can black beans, drained
  • 15 oz. can kernel corn, drained
  • 4 oz. green chilies
  • red pepper, diced
  • 1 tsp. cumin
  • 1 tsp. lime juice
  • salt and pepper to taste
  • 2x 12 oz. cans of enchilada sauce
  • 4 cups shredded Tex Mex cheese
  • 24 corn  tortillas
  • 2x 9×13 baking trays (you can use glass or foil trays)
  • aluminum foil

Assembly instructions:

  1. In a large mixing bowl, stir together the black beans, corn, green chilies, diced red pepper, lime juice, and seasoning.
  2. Spoon some of the mixture into a corn tortilla. Wrap.
  3. Place the tortilla seam side down in the baking tray. There will be 12 tortilla rolls in each tray when they are done.
  4. Pour one can of enchilada sauce over top of the enchiladas in each tray.
  5. Sprinkle 2 cups of cheese over each of the dishes.
  6. Cover with two layers of foil. Freeze.

Note that this recipe makes two trays of enchiladas. You can either freeze both or serve one that night and freeze the other for another time. And of course, if you have a large family, you can serve both at once. If you would like to make just one tray, half the ingredients.

Cooking instructions:

  1. Remove the tray from the freezer. Thaw.
  2. Bake at 350° for 30 minutes.
  3. Take out of the oven. Remove the foil. Bake for another few minutes until the cheese on top is melted.

You may also want to check out these Mexican inspired make ahead meals:

Print
Black Bean and Corn Enchiladas
Ingredients
  • 15 oz. can black beans drained
  • 15 oz. can kernel corn drained
  • 4 oz. green chilies
  • red pepper diced
  • 1 tsp. cumin
  • 1 tsp. lime juice
  • salt and pepper to taste
  • 2 12 oz. cans of enchilada sauce
  • 4 cups shredded Tex Mex cheese
  • 24 corn  tortillas
  • 2 9x13 baking trays you can use glass or foil trays
  • aluminum foil
Instructions
Assembly instructions:
  1. In a large mixing bowl, stir together the black beans, corn, green chilies, diced red pepper, lime juice, and seasoning.
  2. Spoon some of the mixture into a corn tortilla. Wrap.
  3. Place the tortilla seam side down in the baking tray. There will be 12 tortilla rolls in each tray when they are done.
  4. Pour one can of enchilada sauce over top of the enchiladas in each tray.
  5. Sprinkle 2 cups of cheese over each of the dishes.
  6. Cover with two layers of foil. Freeze.
Cooking instructions:
  1. Remove the tray from the freezer. Thaw.
  2. Bake at 350° for 30 minutes.
  3. Take out of the oven. Remove the foil. Bake for another few minutes until the cheese on top is melted.
Recipe Notes

Note that this recipe makes two trays of enchiladas. If you would like to make just one tray, half the ingredients.