Healthy Refrigerator Meal Prep
A nutritious and versatile meal prep recipe featuring quinoa, roasted vegetables, chickpeas, and a creamy tahini dressing.
Equipment
- medium saucepan
- baking sheet
- skillet
- Small bowl
Ingredients
Base Ingredients
- 2 cups quinoa rinsed and drained
- 4 cups vegetable broth or water
- 1 tablespoon olive oil
- Salt and pepper to taste
Roasted Vegetables
- 2 cups broccoli florets
- 2 cups bell peppers chopped
- 1 cup cherry tomatoes halved
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
Protein Options
- 1 can chickpeas drained and rinsed
- 1 teaspoon cumin
- 1 teaspoon paprika
- 1 tablespoon olive oil
Dressing Components
- 1/4 cup tahini
- 2 tablespoons lemon juice
- 2 tablespoons water
- 1 clove garlic minced
- Salt to taste
Instructions
- Cook the quinoa by combining rinsed quinoa and vegetable broth in a medium saucepan. Bring to a boil, then reduce heat and simmer for 15 minutes. Let it rest for 5 minutes, then fluff with a fork and season with salt and pepper.
- Preheat the oven to 400°F (200°C). Toss broccoli, bell peppers, and cherry tomatoes with olive oil, garlic powder, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes until tender.
- In a skillet, heat olive oil and sauté chickpeas with cumin, paprika, salt, and pepper for 5-7 minutes until heated through and slightly crispy.
- In a small bowl, whisk together tahini, lemon juice, water, minced garlic, and salt until smooth. Adjust consistency with more water if needed.
- Assemble the meal prep by dividing quinoa into containers, topping with roasted vegetables and chickpeas, and drizzling with tahini dressing.
Notes
Store in airtight containers in the fridge for up to 4-5 days. Separate dressing to keep ingredients fresh.