Print

Fresh Summer Meal Prep Bowls

fresh summer meal prep bowls - featured image
Print Recipe

These Fresh Summer Meal Prep Bowls are quick, easy, and packed with fresh summer produce, roasted chickpeas, and a zesty lemon-tahini dressing. Perfect for healthy meal prep that stays flavorful and crisp all week.

Ingredients

Scale
  • 1 cup cooked quinoa or brown rice (about 185g cooked)
  • 2 cups chopped kale, stems removed (about 130g)
  • 1 can (15 oz/425g) chickpeas, drained and rinsed
  • 1 tablespoon olive oil
  • 1 teaspoon smoked paprika
  • ½ teaspoon garlic powder
  • Salt and black pepper to taste
  • 1 medium cucumber, diced
  • 1 cup cherry tomatoes, halved
  • ½ small red onion, finely diced (optional)
  • ½ cup crumbled feta cheese (about 70g) (optional)
  • ¼ cup fresh parsley, chopped
  • 3 tablespoons tahini
  • Juice of 1 large lemon (about 3 tablespoons)
  • 1 garlic clove, minced
  • 2 tablespoons water (to thin dressing)
  • 1 teaspoon maple syrup or honey
  • Salt to taste

Instructions

  1. Rinse ½ cup (90g) dry quinoa under cold water until water runs clear. Transfer to a medium saucepan with 1 cup (240ml) water and a pinch of salt. Bring to a boil, then reduce to a simmer, cover, and cook for about 15 minutes until water is absorbed. Remove from heat and fluff with a fork. Set aside to cool slightly.
  2. Preheat oven to 400°F (200°C). Pat chickpeas dry thoroughly with a clean towel to get them crispy. Toss chickpeas with olive oil, smoked paprika, garlic powder, salt, and pepper on a baking sheet. Spread evenly and roast for 25-30 minutes, shaking the pan halfway through, until golden and crispy. Watch carefully toward the end to prevent burning. Remove and cool.
  3. While chickpeas roast, dice the cucumber, halve the cherry tomatoes, finely chop red onion and parsley. Remove kale stems and chop leaves into bite-size pieces. Toss kale with a small pinch of salt and a squeeze of lemon juice to soften and brighten the leaves.
  4. In a small bowl, whisk tahini, lemon juice, minced garlic, water, maple syrup, and salt until smooth and creamy. If too thick, add more water 1 teaspoon at a time until pourable but not watery.
  5. Divide quinoa or rice evenly among 4 bowls or containers. Layer kale, roasted chickpeas, cucumber, tomatoes, red onion, and feta cheese on top. Drizzle with lemon-tahini dressing or pack it separately to keep ingredients fresh longer.
  6. Cover bowls tightly and refrigerate. When ready to eat, give the bowl a good stir to combine flavors. If packing for lunch, add dressing just before eating to keep everything crisp.

Notes

Pat chickpeas very dry before roasting to ensure crispiness. Roast chickpeas in a single layer to avoid steaming. Massage kale with olive oil and salt to soften. Keep dressing separate when meal prepping to prevent soggy veggies. Use fresh lemon juice for best flavor. Dressing can be thinned with water as needed.

Nutrition

Keywords: meal prep, summer bowls, healthy recipes, roasted chickpeas, lemon tahini dressing, quinoa bowls, gluten-free, vegetarian, easy meal prep

Find it online: https://tempotaste.com/fresh-summer-meal-prep-bowls-easy-healthy-recipes-for-the-week-ahead/