If you are looking for a vegetarian or vegan meal prep, I’ve got you covered! This Vegetable Bowl Meal Prep is not only nutritious, but delicious and easy to make. They start with a base of nutrient dense roasted vegetables and quinoa, and then are topped with sauteed chickpeas, microgreens and a delicious tahini-based dressing for the ultimate flavor combination. These bowls can be stored easily in the fridge for a quick grab and go lunch; either eat them cold, room temperature, or warm them up. Add your favorite vegetables or other additions to make these your own.
All about this recipe
This recipe is so incredibly nutrient-dense, but it is so easy to make. The components of this recipe are quinoa (which is a great source of antioxidants and also help with blood sugar levels), roasted vegetables (you can absolutely use your favorite vegetables here instead, but I used broccolini, Brussels sprouts, zucchini, yellow squash, and red onion), and flavorful sauteed chickpeas.
These bowls are simply assembled, and then topped with a flavorful tahini dressing. It is toasty and nutty in flavor, with a slight sweetness. Altogether these bowls make an excellent meal prep because they keep well in the fridge, do not require reheating (you can eat this meal cold, room temperature, or warm) and stay fresh throughout the week.
What you will need to make Vegetable Bowls for Meal Prep
The ingredient list looks lengthy, but these are all easy to find ingredients. Most of the ingredients include fresh vegetables!
- zucchini
- yellow squash
- red onion
- broccolini
- Brussels Sprouts
- chickpeas
- quinoa
- vegetable broth
- paprika
- onion powder
- garlic powder
- kosher salt
- coriander
- tahini
- Tahini is essentially ground sesame seeds. It is nutty and rich in flavor.
- maple syrup
- You want pure maple syrup here, not pancake syrup, and not sugar free syrup
- lemon juice
- chives
- dill
These Vegetable Bowls are so easy to make
The components of this recipe all can be prepared at the same time: roasting the vegetables, cooking the chickpeas, and preparing the quinoa and the dressing. Once everything is done, it is just a matter of assembly.
If course, if you prefer other vegetables, you can use those instead. The key here is the spices, the dressing, and also the method of cooking the quinoa in vegetable broth to give it extra flavor before it gets paired with the other components of the bowl. The herbs also add another layer of flavor to the tahini dressing, which makes it unique and tasty.
Vegetable Bowl Meal Prep
Equipment
- sheet pan(s)
- parchment paper
- small frying pan
- small saucepan
Ingredients
- 2 zucchini, yields: 4 cups sliced
- 2 yellow squash, yields: 4 cups sliced
- 2 red onions, medium
- 2 lbs brussels sprouts, yields: 7 cups
- 2 bunches broccolini
- 1 cup quinoa, uncooked
- 2 cups vegetable broth
- 14.5 oz chickpeas, one can
- microgreens, optional
- olive oil spray
Spice Blend
- 1 tsp paprika
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp coriander
- 1 tsp kosher salt
Tahini Dressing
- 1/4 cup tahini
- 2 tbsp maple syrup
- 1 tbsp lemon juice
- 2 tbsp water
- 1/2 tsp kosher salt
- 1 tbsp chives, chopped
- 1 tsp fresh dill
Instructions
- Preheat the oven to 400F.
- Combine the spices for the spice mixture in a small bowl.
- Trim the ends off of the zucchini and squash, and slice them.
- Half the Brussels sprouts.
- Slice the red onion.
- Line a baking sheet with parchment paper. Add olive oil spray to the sheet pan.
- Add the vegetables to the sheet pan (you might need two sheet pans).
- Top the vegetables with more olive oil spray, and sprinkle 4 teaspoons of the spice blend all over the vegetables evenly.
- Roast the vegetables for about 40 minutes or until they are tender and cooked.
- In the meantime, drain and rinse the chickpeas.
- Add the chickpeas to a small frying pan with olive oil spray and the remaining spice blend.
- Saute the chickpeas for about 5-10 minutes or until they have slightly browned and have taken on the flavors of the spice blend.
- Bring the 2 cups of vegetable broth to a boil and add the quinoa.
- Cover the pot with a lid, and reduce the heat to medium low. Simmer for about 15 minutes or until the liquid is absorbed.
- Combine the dressing ingredients.
- To assemble: each bowl will have about 1/3-1/2 cup quinoa, and equal parts of the roasted vegetables and chickpeas. Top each bowl with microgreens (if desired) and 1 tbsp of the dressing.
Notes
Nutrition
If you enjoy this recipe, you might also enjoy these recipes:
Grilled Vegetable Hummus Wraps
Healthy Lentil Salad with Arugula
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Delicious! Made these for lunch meal prep for the week and they are amazing! The dressing is one of the best things I’ve ever tasted – thank you for another great recipe!
The flavor in this recipe is incredible! I used regular broccoli instead of broccolini. It’s totally worth making. Love it!
This recipe is seriously delicious and hits all the flavor cravings at once. I ate it warm the first time but can’t wait to try it cold at work tomorrow. I added a sweet potato and cooked my quinoa in bone broth in my rice cooker to save time while I prepped veggies. If you happen to come across this- don’t bother with the other recipes, this is the one!!
Looks yummy! Do you add the dressing to the bowl or leave it in the side till you eat it?
As usual…fabulous! Thank you 😍