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A variety of colorful containers showcasing organized vegan meal prep dishes

Beginner-Friendly Vegan Meal Prep: Mix & Match Bowls

This recipe provides a simple, mix-and-match approach to vegan meal prep, featuring quinoa or brown rice, roasted vegetables, chickpeas, and tofu. It's perfect for beginners and offers versatile, healthy meals throughout the week.
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Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 4 bowls
Calories: 400
Ingredients Equipment Method Notes

Ingredients
  

Grains
  • 2 cups quinoa or brown rice
Vegetables
  • 1 large head broccoli
  • 2 bell peppers
  • 1 large sweet potato
Protein
  • 1 can (15 oz) chickpeas
  • 1 block (14 oz) firm or extra-firm tofu
Seasoning & Oil
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon smoked paprika
  • Salt and black pepper to taste
For Serving (Optional)
  • Fresh greens spinach, arugula, or mixed greens
  • Tahini dressing or your favorite vinaigrette

Equipment

  • Large pot with lid
  • Large baking sheet
  • Mixing bowls
  • Small baking sheet or pan
  • Airtight meal prep containers
  • Oven
  • Spatula or tongs
  • Fork

Method
 

Cooking Grains
  1. Rinse quinoa or brown rice thoroughly, then cook it according to package directions until the water is absorbed.
  2. Let the cooked grains sit covered for 5 minutes before fluffing with a fork.
Roasting Vegetables
  1. Preheat oven to 400°F (200°C) and toss broccoli, bell peppers, and sweet potato with olive oil and seasonings on a baking sheet.
  2. Roast for 20-25 minutes, flipping halfway, until tender-crisp and slightly caramelized.
Preparing Chickpeas
  1. Drain and rinse chickpeas, then toss with olive oil, smoked paprika, salt, and pepper on a separate baking sheet.
  2. Roast alongside vegetables for the last 10-15 minutes until crispy, or sauté them on the stovetop.
Cooking Tofu
  1. Toss pressed, cubed tofu with olive oil, salt, and pepper, then pan-fry until golden brown and crispy, or bake at 400°F (200°C) for 20-30 minutes, flipping halfway.
  2. Alternatively, if using crumbled tofu, sauté it in a pan with a little oil until it resembles scrambled eggs.
Cooling and Assembly
  1. Allow all cooked components (grains, roasted vegetables, chickpeas, and tofu) to cool completely to room temperature.
  2. Divide the cooled ingredients into airtight meal prep containers, either layered or separate for mixing and matching.
Storage
  1. Store sealed containers in the refrigerator for 3-5 days; add fresh greens and dressing just before serving.

Notes

Cooling all ingredients completely before portioning is key to preventing condensation and keeping your meal prep fresh. Feel free to customize with your favorite vegetables, spices, and dressings!