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Clean Eating Veggie & Bean Meal Prep

Matteo
This gluten-free veggie and bean meal prep bowl brings together roasted seasonal vegetables, marinated chickpeas, and fluffy quinoa for a cozy, nourishing, and budget-friendly dish you’ll want to eat all week.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Dinner, Lunch, Meal Prep
Cuisine Clean Eating, Italian-Inspired
Servings 4 bowls
Calories 420 kcal

Equipment

  • baking sheet
  • mixing bowls
  • medium pot
  • meal prep containers

Ingredients
  

Roasted Veggies

  • 2 medium carrots peeled and sliced
  • 1 red bell pepper chopped
  • 1 zucchini sliced into half moons
  • 1 cup butternut squash chopped
  • 1 red onion sliced
  • 2 tbsp olive oil
  • 1 tsp dried oregano
  • 0.5 tsp garlic powder
  • 0.5 tsp smoked paprika
  • salt and black pepper to taste

Beans & Grain

  • 1.5 cups cooked chickpeas or white beans
  • 1 tbsp olive oil
  • 1 lemon juiced
  • 1 clove garlic minced
  • 1 tsp ground cumin
  • 2 cups cooked quinoa or brown rice

Optional Toppings

  • tahini drizzle
  • fresh parsley or cilantro chopped
  • pickled red onions
  • crumbled cheese or dairy-free alternative

Instructions
 

  • Preheat oven to 400°F (200°C). Spread chopped vegetables on a lined baking sheet. Drizzle with olive oil, season with oregano, garlic powder, paprika, salt, and pepper. Roast for 30 minutes, stirring halfway through.
  • While the veggies roast, mix chickpeas with olive oil, lemon juice, cumin, minced garlic, and a pinch of salt. Let marinate.
  • If not using pre-cooked, cook quinoa: Bring 1 cup quinoa and 2 cups water to a boil. Simmer for 15 minutes. Fluff with a fork.
  • Assemble the bowls: Divide quinoa, roasted vegetables, and marinated beans into four containers. Top with tahini or herbs if desired.
  • Store in the fridge for up to 4 days. Enjoy cold or reheat in microwave for 2 minutes before eating.

Notes

Use any seasonal vegetables or legumes you have on hand. For extra protein, add tofu, chicken, or a soft-boiled egg. This recipe is very forgiving and perfect for batch cooking.

Nutrition

Calories: 420kcalCarbohydrates: 50gProtein: 13gFat: 18gSaturated Fat: 2gSodium: 230mgPotassium: 720mgFiber: 10gSugar: 6gVitamin A: 9500IUVitamin C: 60mgCalcium: 80mgIron: 4.2mg
Keyword fall recipes, gluten-free, high-protein, vegetarian
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