Description
A quick, tasty, and affordable summer meal prep bowl featuring wholesome ingredients, fresh veggies, and a bright lemon-herb dressing. Perfect for busy schedules and budget-friendly eating.
Ingredients
Scale
- 1 cup brown rice or quinoa, cooked (about 185g cooked)
- 1 can (15 oz / 425g) black beans, rinsed and drained
- 1 large cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/2 red onion, finely chopped
- 1 cup shredded carrots
- 1/2 cup fresh parsley or cilantro, chopped
- Protein options (choose one or mix):
- 1 cup cooked shredded chicken (leftover or rotisserie)
- 1 cup canned chickpeas, rinsed
- 1 cup firm tofu, cubed and lightly pan-fried
- Dressing:
- 3 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- Salt and pepper to taste
- Optional toppings:
- 1/4 cup crumbled feta cheese
- 1 avocado, sliced
- 1 tablespoon toasted sunflower seeds or pumpkin seeds
Instructions
- Rinse 1 cup of brown rice or quinoa under cold water. In a pot, combine with 2 cups water and a pinch of salt. Bring to a boil, then reduce to a simmer, cover, and cook for 40-45 minutes (brown rice) or 15-20 minutes (quinoa), until water is absorbed and grains are tender. Fluff with a fork and let cool slightly.
- Rinse and drain 1 can of black beans. If using chickpeas or tofu, rinse similarly. For tofu, press out excess moisture, cube, and pan-fry over medium heat with a splash of oil until golden (about 5-7 minutes). For shredded chicken, use leftovers or rotisserie, warming if needed.
- Dice the cucumber, halve cherry tomatoes, finely chop red onion, shred carrots, and roughly chop parsley or cilantro. Keep the pieces small but not mushy to retain texture.
- In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper. Taste and adjust seasoning.
- In a large mixing bowl, combine the cooked grains, beans, chopped veggies, and your chosen protein. Pour the dressing over and toss gently but thoroughly to coat everything evenly.
- Divide the mixture into 4 meal prep containers (about 1.5 cups or 350g per container). Add optional toppings like feta, avocado slices, or toasted seeds just before serving.
- Refrigerate for up to 4 days. These bowls taste great cold or at room temperature.
Notes
Let grains cool before mixing to avoid sogginess. If dressing thickens in the fridge, stir before tossing. Press tofu before pan-frying for best texture. Rinsing canned beans reduces sodium and canned taste. Store avocado and cheese toppings separately until serving.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: About 1.5 cups (350g
- Calories: 400
- Sugar: 57
- Sodium: 300400
- Fat: 1012
- Saturated Fat: 1.52
- Carbohydrates: 45
- Fiber: 810
- Protein: 2025
Keywords: summer meal prep, budget-friendly meals, healthy bowls, easy lunch recipe, vegetarian meal prep, vegan options, gluten-free, quick meals