4 Vegan Meal Prep Bowls
These vegan meal prep bowls are perfect if you’re looking for easy lunch ideas for busy weeks! Filled with different proteins, fresh veggies, and whole grains, these healthy lunches are wholesome, ready in a flash, and totally nutritious!
Servings: 4 bowls per recipe
Ingredients
Tofu Sesame Noodle Bowl
- 2 tablespoon soy sauce
- 2 teaspoons cornstarch
- 15 oz extra firm tofu - cut into 1-inch cubes
- 2 tablespoons sesame oil
- 4 servings garlic sesame noodles
- 1 cucumber
- 2 cups edamame
- Sesame seeds
- Spring onions
Mexican Rice Bowl
- 2 14 oz can black beans - drained and rinsed, 400g (240g net weight)
- ½ tablespoon extra virgin olive oil
- 1 ½ cups raw corn kernels - from about 2 cobs or 2 cups frozen corn
- 15 oz jar roasted red peppers - drained
- 4 cups cooked brown rice - 1 1/2 cups uncooked (320g uncooked)
- 2 avocados - sliced
- Fresh cilantro - chopped
Dressing for Mexican Rice Bowl
- 2 tablespoons extra virgin olive oil
- 1 garlic clove - minced
- 3 tablespoons lime juice
- 2 tablespoons water
- 1 tablespoon maple syrup
- 1 tablespoon salt
- Black pepper
- Chili flakes
- 1 tablespoon fresh cilantro leaves - finely chopped
Pasta Salad Bowl
- 10 oz whole wheat pasta - fusilli, penne, rigatoni
- 1 15oz can chickpeas - drained and rinsed, 400g (240g net weight)
- 1 cup black olives - drained and sliced
- 1 bell pepper - red or yellow, diced
- 1 red onion - diced
- 1 cup cherry tomatoes
- 8 sundried tomatoes - minced
- 2 tablespoons capers - in brine
- fresh parsley - chopped
- 2 tablespoons extra virgin olive oil
- 2 tablespoons red wine vinegar - apple cider vinegar is good too
- Salt
- Black Pepper
Vegan Chickpea Curry Bowl
- 4 servings chickpea curry
- Cooked rice or naan
Instructions
Tofu Sesame Noodle Bowl
- Prepare the garlic sesame noodles. Set aside a tablespoon of sauce to use as dressing for the veggies.
- Cut the tofu into small cubes, place in a bowl and mix with the soy sauce and cornstarch.
- In a pan, heat the oil on medium heat and add the sesame oil. When hot, add the cubed tofu and cook until it’s golden and crispy on all sides (about 8 minutes).
- Chop the cucumber, and wash the frozen edamame beans under warm water to defrost them.
- Assemble the bowl by adding some sesame noodles, cucumber, edamame, and crispy tofu. Sprinkle with sesame seeds and sliced spring onions.
Mexican Rice Bowl
- Rinse the black beans under running water.
- In a pan, heat the oil on medium heat and add the extra virgin olive oil. Add the corn kernels and cook for 5 minutes until toasted.
- Slice the roasted red peppers and avocado.
- Divide all the ingredients into the 4 meal prep containers: the cooked rice, black beans, chopped onions, corn kernels, and red peppers. Add the avocado just before serving, or if going to work, you can add it in the morning with a generous amount of lemon juice on top to avoid it going brown.
- Sprinkle with freshly chopped cilantro.
- Prepare the dressing: in a small bowl or a jar, mix the extra virgin olive oil, minced garlic, lime juice, water, maple syrup, salt, pepper, chopped cilantro leaves, and chili flakes to taste.
- Keep the dressing in the fridge. Add it to the bowls just before serving (you can also add it a couple of hours in advance if needed).
Pasta Salad Bowl
- Bring a big pot of salted water to a boil. Cook the pasta al dente according to instructions. Drain and let cool. Tip: you can run the cooked pasta under cold water to cool it off quickly.
- While the pasta cooks, chop the tomatoes, red onion, and bell pepper, slice the olives, and drain the chickpeas.
- Chop the sundried tomatoes until they become a fine paste.
- Make the dressing by combining the extra virgin olive oil, vinegar, salt, and pepper. Whisk until thoroughly combined and set aside.
- In a large bowl, combine the pasta, tomatoes, capers, red onion, chickpeas, olives, and sundried tomato paste, and add the dressing. Toss until well combined. Check seasoning and if needed, add more salt and pepper
- Divide into 4 glass containers and enjoy!
Vegan Chickpea Curry Bowl
- Follow the instructions for the full recipe here. You can also use any of the following curry recipes: chickpea and potato curry, coconut lentil curry, and butternut squash curry.
- Serve with rice and/or naan.
Notes
Storage:
Tofu sesame bowl: This tofu sesame bowl stores well in the fridge as-is. Just separate the recipe into four meal prep containers without the avocado topping. If you want to add the avocado before work, squeeze a bit of lemon juice over it to keep it fresh.
Make sure you don’t add the dressing until you’re ready to serve. This will stop the ingredients from going soggy and should extend the life of your food, which is always good when you’re trying to prep for the entire week.
Mexican rice bowl: You can keep this recipe fully assembled in individual containers in the fridge. It's key to let everything cool before closing the container. Otherwise, you'll be dealing with a steamy box, bacteria, and soggy ingredients.
Vegan pasta salad bowl: This one is super easy to store! Separate the recipe into four glass meal prep containers, and put it in the fridge for up to 5 days until ready to eat.
Chickpea curry: I always prep a huge batch of this as it stores for up to 4 days in the fridge. When you’re ready to eat, just reheat your container in the microwave! Unlike the other recipes, this one is fabulous for freezing.