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Quinoa Veggie Meal Prep

Discover how Quinoa Veggie Meal Prep transformed my eating habits with healthy balanced meals ready for the week ahead Quinoa Veggie Meal Prep
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Prep Time 30 minutes
Cook Time 35 minutes
Cooling Time 10 minutes
Total Time 1 hour 15 minutes
Servings: 4 people
Calories: 425
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 1 cup dry quinoa (white, red, black, or tri-color)
  • 2 cups vegetable broth or water
  • to taste salt
  • 2-3 cups mixed colorful vegetables (bell peppers, zucchini, spinach, cherry tomatoes, broccoli, carrots)
  • 1 can chickpeas or another protein source (tofu, eggs, edamame)
  • 0-3 tablespoons dressing of choice (e.g., tahini dressing, balsamic vinaigrette)

Equipment

  • Large skillet
  • Large pot for boiling pasta
  • Tongs or a slotted spoon
  • Cutting board and knife
  • Measuring cups and spoons

Method
 

  1. Rinse quinoa thoroughly under cold water for at least 30 seconds.
  2. In a pot, bring vegetable broth or water to a boil.
  3. Add rinsed quinoa to the boiling liquid along with a pinch of salt and a dash of olive oil.
  4. Reduce heat to low, cover, and simmer for about 15 minutes, or until all liquid is absorbed.
  5. Remove from heat and let quinoa steam for an additional 5 minutes with the lid on.
  6. Fluff quinoa with a fork and spread on a baking sheet to cool.
  7. While quinoa cools, chop and prepare vegetables as desired (roasting if preferred).
  8. If using chickpeas, drain and rinse them, then toss with olive oil and seasoning, and roast at 400°F for about 25 minutes.
  9. Assemble the meal prep containers by dividing quinoa and vegetables among them.
  10. Top with the prepared protein and your choice of dressing.

Nutrition

Calories: 425kcalCarbohydrates: 60gProtein: 18gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 6gSodium: 300mgPotassium: 700mgFiber: 10gSugar: 4gVitamin A: 50IUVitamin C: 60mgCalcium: 8mgIron: 15mg

Notes

This quinoa veggie meal prep is highly customizable; feel free to adjust the vegetable mix based on seasonal availability or your personal preferences. Store meal prep containers in the coldest part of your refrigerator and keep dressings separate until ready to eat. Quinoa and vegetables can last up to 5 days in the fridge when stored properly. For added flavor, consider toasting the quinoa before cooking or experimenting with different spices and dressings. Enjoy the variety each day!
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