think you can do this alright what's going on everyone welcome back to another video my name is Derrick from simnet nutrition and we're back here in the kitchen because I have another cooking video for you so I often get approached by people that say hey I want to eat healthier I want to start eating vegan but I don't want to spend all day in my kitchen preparing and making food so today I'm going to show you guys how to make a meal over 40 grams of protein over 700 calories in less than 5 minutes hopefully so let's do this at the end we'll go over the macronutrients and a bit of the micronutrients I'll show you guys like let's all in here and the amounts but for right now we just got to start cooking so today I'm gonna make a black bean tempeh and veggie stir-fry with a tahini mustard and garlic sauce so let's get this timer started and get cooking we go 5 minutes do this so I've already got the pan preheated now to get some stuff out in the freezer we got them corn in there got some frozen green peas as well I'm also gonna throw those black beans in right now then get some more stuff out on the fridge all right so here we have some tempeh that's going in there as well just a really rough chop some red pepper going in as well I'm not gonna care about the seeds today everything's going in there I'm on the clock and then of course some green onion all right let's get this into the pan and this can add a bit of water to get that going and just put a lid on that that cook and now we're going to make a sauce really quickly so I'm gonna start with some tahini gotta get that alright so this one's really easy we've got a spoonful of tahini big spoonful of teeny a squirt of mustard and then we've got some onion powder garlic powder come on what a race and then since – he needs a little bit bitter a little bit of maple syrup to it and I'm just gonna add some water and mix it all together so this is a really really simple version of this sauce like you guys could get crazy and out all sorts of spices and things if you want to make it you know even tastier but because we're a bit time crunch today three minutes forty seconds mix that around turn the heat up oh it smells really good alright and then we're gonna clean up some greens here wash them huge had it greens and I'm sure that's got all they're not gonna chop that up I always try and have my dinners on a bed of greens get those greens in you guys it's so healthy full of so many good minerals so hydrating so that looks good put this over here and then I think we're almost ready let's see how we are here we got 20 seconds to spare you guys can see that cooking up really nicely looks really good let's fire it in there boom and then quick garnish don't go anywhere on the top some sprouts around the outside look at that five minutes ten seconds we did it high-five Wow so there we have it I don't want to hear any more excuses that you guys don't have time to eat that was a hectic five minutes but it was five minutes and we made an incredible vegan meal so I hope that's inspired you guys to cook a little bit more cook a little bit healthier oh yeah we gotta try it I have to remember now I'm like not on the timer and we did the five minutes let's try it out I know it's gonna be good because I always make this yeah awesome could use a little bit of salt but it's good we'll tack on another three seconds on the timer there salt not necessary but it doesn't make this taste a bit better all right thanks a lot guys all right so here all the ingredients and the approximate amounts you guys want to copy this meal you can and the macros are 55% carbs 26% fat and 20% protein and the whole meal was just around 790 calories it's a pretty big meal 45 grams of protein 110 grams of carbs and 24 grams of fat so overall a very nutritious meal you can see full of P vitamins lots of minerals lots of protein in there as well so if you have any questions about this meal or eating vegan or any video ideas definitely let me know in the comment section down below thank you all so much for watching I appreciate your time so if this video has helped you out please hit the like button means a lot to me and definitely subscribe so you can see more for me and here are some other videos that I would love for you to check out if you haven't seen them already I hope you all have a great day stay positive eat plants


  1. I recently started watching your videos and have tried a couple of salad dressing and tahini sauce recipes and I'm loving them! I honestly can't imagine ever buying salad dressing again! Love your videos 🙂

  2. Normally love your videos, but I’m worried for you because it seems like you did a lot of prep work or did not wash your veggies. Washing green onions always takes so long, mine always have a lot of dirt in them and it’s good practice to wash them anyways because sometimes they are contaminated with human feces. It’s good practice to at least rinse all your produce. I have multiple chronic illnesses and for me washing and chopping take a lot out of me. Best wishes.

  3. Too much fat for the 90 ÷ % of westerners who have heart disease and don't even knows it! Looks awesome though!!!!

  4. Loved Crystal's giggles at the start, lol. BTW, I think it'd be fair to have your ingredients out and available before you start your timer. It might help you feel more comfortable. 💓

  5. Thanks for this. I am on call 24 hours a day 7 days a week and meal prep has been a struggle for me. I just took my call to work and was able to make 4 days of food quickly. I have to admit, it took me more than 5 minutes!

  6. Love anything quick vegan cooking! I shared this link with my fb page "Super Quick Plant-Based Recipes" where I feature daily recipes that only take 5-20 min. prep. Please let me know if you have more super quick recipes and I'll be happy to feature your channel and hopefully get you more subscribers!

  7. Thanks for your amazing video. I just tried now, but I didn't have all the ingredients, so I just used my creativity.

    1 cup germinated chickpeas
    1 cup corn
    1 cup lentil
    1 red spicy
    1 chopped carrot (very fin)
    1 red onion
    5 small tomatoes


    1 sp of tahini
    2 sp of sweet mustard
    some ginger, chili and garlic powder
    1 sp hot sauce

    It tastes really good.

    If you do your math, can you check how much protein, carbs and other it has?

    Thank you so much!

  8. Hey dude congrats for such an amazing channel videos and work. I'm restructuring my whole diet with your help, so thanks a lot for that. I'm curious of the graphic that you show at the end, what application is that?

  9. All those ingredients…. I just cooked some grass finished beef liver and onions and had a better nutrient ratio with only two ingredients ( ok, I used grass fed butter too) …..

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