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Use the same three ingredients (chickpeas, quinoa and spinach) to cook three different vegan meal prep recipes for the week! These healthy meals are wholesome, balanced and full of fresh ingredients.
this RECIPE
I am so, so, SO excited for this post because it is the start of a new series on Emilie Eats! Three ingredients, three meal prep recipes.
I know many of you have to pack a lunch for work or school (I’m with you 🙋🏼♀️), so this series is for all of you lunch-packers.
How I meal prep is: cook a protein (beans, tofu, or tempeh), cook a whole grain or starch (quinoa, brown rice, potatoes, etc.), and cook a variety of vegetables. Then I just throw them together throughout the week to create different healthy bowls and meals!
This “3 Ingredients, 3 Recipes” series will help you follow my meal prep and guarantee that you’ll be able to enjoy a variety of meals throughout the week. You don’t need to cook every ingredient under the sun every week to eat good!
This week, we’re using chickpeas (protein), quinoa (grain) and spinach (vegetable), and making three different recipes using those main ingredients. Get it? Got it? Good!
To make meal prep even easier, we’re packing our healthy lunches in new Rubbermaid® TakeAlongs® Meal Prep Containers! These food containers have a built-in divider, so you can keep different elements of your meal separate. I like to pack snacks in the smaller portion of the container alongside my lunch!
The Rubbermaid® TakeAlongs® Meal Prep Containers are microwave, dishwasher and freezer safe, and BPA free—something I always look for when buying food containers.
Right now you can take advantage of the Walmart Rollback price on these meal prep containers! Click here for the deal. (ends 2/10)
You can either use canned chickpeas or cook them from scratch. To cook quinoa, use a 1:2 ratio of quinoa to water, bring to a boil, cover, and simmer for 15 minutes.
Here are the recipes we’re prepping using chickpeas, quinoa and spinach as the main ingredients:
- Vegetable Curry. A creamy curry thanks to coconut milk that is packed with vegetables and served over quinoa!
- Quinoa Tabbouleh. A no-cook, one-bowl meal that is tangy and refreshing.
- Buffalo Chickpea Salad. Chickpeas are marinated in buffalo sauce and served over raw vegetables and quinoa, with a dollop of dairy-free ranch!
I hope you enjoy these three recipes and the start of this meal prep series! Keep an eye out for future posts, and feel free to recommend an ingredient you want featured!
How to make:
Vegetable Curry
Use the same three ingredients (chickpeas, quinoa and spinach) to cook three different vegan meal prep recipes for the week! These healthy meals are wholesome, balanced and full of fresh ingredients.
Prep Time:
5 mins
Cook Time:
20 mins
Total Time:
25 mins
Author:
Emilie
Yield:
2 1x
Print the recipe
Ingredients
- 1 tablespoon olive oil
- 1/2 yellow onion, finely diced
- 1 Roma tomato, finely diced
- 2 cloves garlic, minced
- 1 teaspoon curry powder
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1/4 teaspoon ground turmeric
- 1/2 cup light coconut milk
- 1/2 cup water
- 2 cups spinach, chopped
- 1 cup cooked chickpeas
- 1 cup cooked quinoa
Instructions
- In a medium skillet over medium heat, add oil. Add onion; cook for 5 minutes, until translucent. Add tomato and garlic, stir, and cook for 5 minutes. Add curry, salt, pepper and turmeric; stir.
- Add coconut milk and water; stir frequently and cook for 5 minutes. Add spinach and quinoa. Cook, stirring, until spinach is wilted.
- Serve 1/2 of the curry over 1/2 cup quinoa.
How to make:
Quinoa Tabbouleh
Use the same three ingredients (chickpeas, quinoa and spinach) to cook three different vegan meal prep recipes for the week! These healthy meals are wholesome, balanced and full of fresh ingredients.
Prep Time:
15 mins
Cook Time:
0 mins
Total Time:
15 mins
Author:
Emilie
Yield:
2 1x
Print the recipe
Ingredients
- 1 cup cooked chickpeas
- 1 cup cooked quinoa
- 2 cups spinach, finely chopped
- 1 cup cucumber, finely chopped
- 1 cup tomatoes, finely chopped
- 1/4 red onion, finely diced
- 1/4 cup fresh parsley, chopped
- 3 tablespoons lemon juice
- 2 tablespoons olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- In a large bowl, add all ingredients. Toss to combine.
How to make:
Buffalo Chickpea Salad
Use the same three ingredients (chickpeas, quinoa and spinach) to cook three different vegan meal prep recipes for the week! These healthy meals are wholesome, balanced and full of fresh ingredients.
Prep Time:
10 mins
Total Time:
10 minutes
Author:
Emilie
Yield:
2 1x
Print the recipe
Ingredients
- 1 cup cooked chickpeas
- 2 tablespoons buffalo sauce
- 2 cups spinach
- 1 cup cooked quinoa
- 1/2 cup carrots, finely chopped
- 1/2 cup cucumber, finely chopped
- 1/2 cup tomatoes, finely chopped
- 1/4 cup vegan ranch dressing
- 2 tablespoons green onions, sliced
Instructions
- In a small bowl, add chickpeas and buffalo sauce; stir.
- In a meal prep container or on a plate, add 1 cup spinach, 1/2 cup quinoa, 1/4 cup carrots, 1/4 cup cucumber and 1/4 cup tomatoes. Top with half of the chickpeas, 2 tablespoons vegan ranch, and 1 tablespoon green onions.
Thanks to Rubbermaid for sponsoring this post! I love working with brands whose products I really love and would honestly recommend. Thank you for supporting this blog that I love oh-so-much!
January 24, 2019
Tagged with:
chickpeas coconut Dinner Gluten Free Lunch Nut Free quinoa Salads spinach
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8 comments
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8 comments
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Kyra Rodriguez says: Will try this next week for my meal prep! That really looks so good!!! Thanks for sharing xx
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Emilie says: Thanks so much, Kyra!
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Wendy says: Thank you so much, Emilie! This is a great, simple idea, and I love the recipes. I can see that any variety of whole grains, protein, and veggies are the best formula, but it helps so much to have suggestions to make it all tasty, too. Love your site!
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Emilie says: Thank YOU, Wendy! Just trying to simplify healthy eating for all of us. :)
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Jeff Shft says: We shared these vegetable curry and chickpea salad recipe today. Everyone in the family loves it! Every bite burst with happiness, it’s like the heaven opened its gates. This is so good, so thumbs up!
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Emilie says: That's amazing! Thanks, Jeff!
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Bitte says: I love your recipes, they're awesome! Will definitely try this out, I'm especially curious of the curry and the buffalo chickpeas.
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Emilie says: Thank you for reading, I hope you love them!
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