Looking for a vegetarian meal prep recipe that’s high in protein and so tasty that you’re actually excited for lunch time? I’ve got you covered.
When I shot this recipe a few weeks ago, I thought it would be a great lunch idea for bringing to work or school. But as we all sit at home, being the good world citizens that we are practicing by social distancing, this meal prep has taken on a whole new purpose.
This is the “don’t need to leave the house to get food today” meal prep. The “I’m making lunch for my elderly neighbors” meal prep. The “I’m feeling sick and need a boost of vitamins” meal prep. And when this all calms down and we can return to our normal working lives, this meal prep will be there for you then too.
Here’s what goes into this meal prep
In case you didn’t notice, I don’t have a great name for this vegetarian meal prep! I mean, it’s just so many tasty things in one. It’s spiced crispy roasted chickpeas. It’s quinoa (or wild rice) and veggies. It’s a sock rockin’ carrot and ginger dressing. It’s everything.
Chickpeas: Chickpeas make this meal prep ultra filling and full of protein. We’ll roast them with a blend of spices until crispy and delicious.
Fillings: Fresh spinach (or your favorite leafy greens) and tomatoes give this meal prep a boost of vitamins, and a scoop of quinoa (or wild rice) adds healthy fiber and even more protein.
Dressing: While you could in theory use any dressing, I am obsessed with this carrot ginger dressing! It blends up quickly and packs in loads of flavor.
This vegetarian meal prep can be eaten hot, room temperature, or cold. Simply store it in airtight containers until ready to eat, then optionally reheat the chickpeas in the microwave until warm.
I use and love these meal prep containers, which have separately sealed sections to keep all the components organized!
More vegetarian meal prep you’ll love
Hungry for more vegetarian lunch ideas? Here are a few of our favorites!
- Enchilada Stuffed Peppers with Famous Bean Salad
- Roasted Butternut and Chickpeas with Arugula and Hummus Sauce
- Almond Tofu Nuggets with Chickpea Corn Salad
- Zucchini Noodles with Avocado Pesto and Crispy Tofu
Ingredients
Fillings
- 1 cup uncooked quinoa can sub wild rice, bulgur, or couscous, 150 g
- 1 14-oz can chickpeas 425 g
- 1 Tbsp olive oil 15 mL
- 1 tsp smoked paprika
- ½ tsp black pepper
- ¼ tsp salt
- 1 cup cherry tomatoes halved, 150 g
- 2 cups spinach 60 g
Carrot Ginger Dressing
- ¼ cup extra virgin olive oil 60 mL
- ¼ cup brown rice vinegar 60 mL
- 2 carrots roughly chopped
- 2 Tbsp fresh grated ginger
- 2 Tbsp honey can sub maple syrup for vegan option, 30 mL
- 2 tsp toasted sesame oil 10 mL
- ¼ tsp salt
Instructions
- Rice: Cook quinoa according to the instructions on the package.
- Chickpeas: Preheat oven to 400°F (204°C). Drain and pat dry chickpeas with paper towels. On a rimmed baking sheet, toss to combine chickpeas, oil, paprika, pepper, and salt. Bake for 20 to 25 minutes, until lightly crisped.
- Dressing: Combine all carrot ginger dressing ingredients in a blender until smooth. You may need to add a touch of water to make the sauce smoother, depending on your blender.
- Assemble: To assemble, set out 4 to 5 storage containers. Evenly spoon in quinoa, chickpeas, tomatoes, and spinach. Drizzle dressing over the rice, or store in separate small containers for maximum freshness. When ready to eat, optionally reheat the chickpeas.
Lori says
Love those cute containers. They look like they hold a pretty good sized lunch!
Sarah says
They sure do! I didn’t find myself hunting down a snack that afternoon (for the first time in a long time!)
kelly smith http://kitchentuts.com/ says
WOW.CONTAINER LOOKS PRETTY AND IT IS A GOOD WAY TO SERVE DIFFERENT THING BY USE THIS CONTAINER.
Sarah says
As pretty as they are functional! 😀
Jane Clay says
Hi, love the look of this recipe, but find the green writing in the ingredients list very difficult to read.
Sarah says
Thanks for letting me know, Jane! 😀