18 Lunch Meal Prep Ideas Perfect for Work or School

Did you know that meal prepping can save you up to 5 hours a week? If you’re tired of scrambling for healthy lunch options during busy workdays or school weeks, you’re in the right place!

In this article, we’ll explore 18 delicious meal prep ideas that are perfect for any schedule, ensuring you stay energized and satisfied.

From scrumptious Quinoa Veggie Bowls to refreshing Mediterranean Chickpea Salad Wraps, you’ll find recipes that are not only easy to make but also full of flavor and nutrients. Get ready to transform your lunch routine!

Quinoa Veggie Bowl with Lemon Tahini Dressing

This Quinoa Veggie Bowl with Lemon Tahini Dressing is a refreshing and nutritious dish that bursts with the bright flavors of lemon and creamy tahini while providing satisfying textures from fresh veggies and hearty quinoa.

Ingredients:

• 1 cup quinoa
• 2 cups vegetable broth
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1 cup bell peppers, diced
• 1 cup carrots, shredded
• 1 cup chickpeas, rinsed and drained
• 1/4 cup tahini
• 2 tbsp lemon juice
• 1 clove garlic, minced
• 2 tbsp olive oil
• Salt to taste
• Pepper to taste

Preparation Time: 15 minutes

Cooking Time: 20 minutes

Total Time: 35 minutes

Instructions:

1. Rinse the quinoa under cold water and then combine it with vegetable broth in a saucepan.

2. Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for about 15 minutes until the quinoa is fluffy.

3. In a large bowl, combine the cherry tomatoes, cucumber, bell peppers, carrots, and chickpeas.

4. To make the dressing, whisk together tahini, lemon juice, minced garlic, olive oil, salt, and pepper in a small bowl until smooth.

5. Once the quinoa is cooked, fluff it with a fork and let it cool slightly before adding it to the veggie mixture.

6. Drizzle the lemon tahini dressing over the quinoa and veggies, then toss to combine.

7. Serve immediately or refrigerate for later enjoyment.

Tips:

• Feel free to add or substitute any seasonal vegetables of your choice.
• This dish can be made ahead of time and stored in the refrigerator for up to 3 days.
• For added protein, consider topping the bowl with avocado or a poached egg.

Mediterranean Chickpea Salad Wraps

Mediterranean Chickpea Salad Wraps are a deliciously healthy option packed with vibrant flavors from fresh vegetables, tangy lemon, and herbs.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 cup red onion, finely chopped
• 1/2 cup bell pepper, diced
• 1/4 cup Kalamata olives, sliced
• 1/4 cup fresh parsley, chopped
• 3 tbsp olive oil
• 2 tbsp lemon juice
• 1 tsp dried oregano
• Salt and pepper to taste
• 4 large whole wheat tortillas

Preparation Time: 15 minutes

Cooking Time: 0 minutes

Total Time: 15 minutes

Instructions:

1. In a large bowl, combine the chickpeas, cucumber, cherry tomatoes, red onion, bell pepper, olives, and parsley.

2. In a small bowl, whisk together the olive oil, lemon juice, oregano, salt, and pepper.

3. Pour the dressing over the chickpea mixture and toss to coat evenly.

4. Lay a tortilla flat and spoon a generous portion of the salad mixture onto the center.

5. Fold the sides of the tortilla over the filling and roll it up tightly from the bottom to the top.

6. Repeat with the remaining tortillas and filling.

7. Cut the wraps in half and serve immediately or refrigerate for later.

Tips:

• Feel free to add feta cheese for a creamy texture.
• These wraps are great for meal prep; just keep the filling and tortillas separate until ready to eat.
• Experiment with other veggies like avocado or spinach for added nutrition.

Chicken and Broccoli Stir-Fry with Brown Rice

This Chicken and Broccoli Stir-Fry with Brown Rice is a flavorful, health-packed dish that brings together tender chicken, vibrant broccoli, and a savory sauce for a quick weeknight meal.

Ingredients:

• 1 pound boneless, skinless chicken breast, sliced
• 4 cups broccoli florets
• 2 cups cooked brown rice
• 3 tablespoons soy sauce
• 2 tablespoons sesame oil
• 1 tablespoon garlic, minced
• 1 tablespoon ginger, minced
• 1 tablespoon cornstarch
• 1/2 cup chicken broth
• 1 tablespoon sesame seeds (for garnish)
• Salt and pepper to taste

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes

Instructions:

1. In a small bowl, mix soy sauce, sesame oil, garlic, ginger, cornstarch, chicken broth, salt, and pepper until well combined.

2. Heat a large skillet over medium-high heat and add the sliced chicken. Cook until browned and cooked through, about 5-7 minutes, stirring occasionally.

3. Add the broccoli florets to the skillet and stir-fry with the chicken for about 3-4 minutes until tender-crisp.

4. Pour the sauce over the chicken and broccoli mixture, stirring to coat evenly. Cook for an additional 2-3 minutes until the sauce thickens.

5. Serve the stir-fry over cooked brown rice and sprinkle with sesame seeds for garnish.

Tips:

• For extra flavor, marinate the chicken in the sauce for 30 minutes before cooking.
• Feel free to add other vegetables like bell peppers or carrots for added nutrition.
• Make sure to keep the heat high while stir-frying to achieve that perfect crispness.
• Store leftovers in an airtight container in the fridge for up to 3 days.

Pesto Pasta Salad with Cherry Tomatoes

This Pesto Pasta Salad with Cherry Tomatoes bursts with vibrant flavors and is perfect for a refreshing side dish or a light meal.

Ingredients:

• 2 cups cooked pasta
• 1 cup cherry tomatoes, halved
• 1/2 cup pesto sauce
• 1/4 cup grated Parmesan cheese
• 1/4 cup pine nuts, toasted
• 2 tablespoons olive oil
• Salt and pepper to taste
• 1/4 cup fresh basil leaves, chopped

Preparation Time: 10 minutes

Cooking Time: 10 minutes

Total Time: 20 minutes

Instructions:

1. Cook the pasta according to package instructions, then drain and let it cool.

2. In a large bowl, combine the cooked pasta, cherry tomatoes, and pesto sauce.

3. Mix in the grated Parmesan cheese and toasted pine nuts.

4. Drizzle with olive oil and season with salt and pepper to taste.

5. Toss everything gently until well combined.

6. Garnish with chopped fresh basil before serving.

Tips:

• Feel free to add your favorite vegetables or proteins for a heartier salad.
• Make sure to use fresh pasta for the best texture and flavor.
• Let the salad sit for at least 15 minutes before serving to enhance the flavors.

Turkey and Spinach Stuffed Peppers

These Turkey and Spinach Stuffed Peppers are a wholesome and flavorful dish featuring tender bell peppers filled with a savory mixture of ground turkey, fresh spinach, and aromatic spices.

Ingredients:

• 4 large bell peppers
• 1 pound ground turkey
• 2 cups fresh spinach, chopped
• 1 cup cooked quinoa or rice
• 1 cup diced tomatoes, canned
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon Italian seasoning
• 1 cup shredded mozzarella cheese
• 2 tablespoons olive oil
• salt and pepper to taste

Preparation Time: 15 minutes

Cooking Time: 30 minutes

Total Time: 45 minutes

Instructions:

1. Preheat your oven to 375°F (190°C).

2. Cut the tops off the bell peppers and remove seeds and membranes. Set aside.

3. In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add the ground turkey, cooking until browned.

4. Stir in the chopped spinach, diced tomatoes, cooked quinoa, garlic powder, onion powder, Italian seasoning, salt, and pepper. Cook for an additional 5 minutes until spinach has wilted.

5. Remove the skillet from heat and mix in 1/2 cup of the shredded mozzarella cheese.

6. Stuff each pepper with the turkey and spinach mixture and place them upright in a baking dish.

7. Sprinkle the remaining 1/2 cup of mozzarella cheese on top of the stuffed peppers.

8. Cover the baking dish with aluminum foil and bake for 25 minutes. Remove the foil and bake for an additional 5 minutes until the cheese is bubbly and golden.

9. Let the stuffed peppers cool for a few minutes before serving.

Tips:

• For added flavor, incorporate some red pepper flakes for a spicy kick.
• You can substitute ground turkey with ground chicken or beef according to preference.
• These stuffed peppers freeze well; simply wrap them tightly and store for up to 3 months.
• Serve with a side salad or garlic bread for a complete meal.

BBQ Pulled Pork Sweet Potato Skins

This BBQ Pulled Pork Sweet Potato Skins recipe combines smoky, savory flavors with the natural sweetness of sweet potatoes for a delightful appetizer or main dish.

Ingredients:

• 4 medium sweet potatoes
• 2 cups cooked pulled pork
• 1 cup BBQ sauce
• 1 cup shredded cheddar cheese
• 1/2 cup sour cream
• 1/4 cup green onions, chopped
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• Salt and pepper to taste

Preparation Time: 15 minutes

Cooking Time: 45 minutes

Total Time: 60 minutes

Instructions:

1. Preheat your oven to 400°F (200°C).

2. Wash the sweet potatoes and Pierce each one several times with a fork.

3. Bake the sweet potatoes in the oven for about 45 minutes, or until they are tender.

4. Once baked, let the sweet potatoes cool slightly then cut them in half lengthwise and scoop out some of the flesh, leaving a shell.

5. In a bowl, mix the pulled pork with BBQ sauce, garlic powder, paprika, salt, and pepper to taste.

6. Fill each sweet potato skin with the pulled pork mixture and top with shredded cheddar cheese.

7. Return the filled sweet potato skins to the oven and bake for an additional 10 minutes, or until the cheese is melted and bubbly.

8. Serve hot, garnished with sour cream and chopped green onions.

Tips:

• For an extra flavor kick, add a sprinkle of cayenne pepper to the pulled pork mixture.
• Make it a meal by serving with a side salad.
• You can use leftover pulled pork or store-bought BBQ pulled pork to save time.

Shrimp Tacos with Cabbage Slaw

These Shrimp Tacos with Cabbage Slaw are bursting with zesty lime, crunchy cabbage, and tender shrimp, making them a delightful meal that showcases vibrant flavors.

Ingredients:

• 1 pound shrimp, peeled and deveined
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 8 corn tortillas
• 2 cups green cabbage, shredded
• 1/2 cup carrots, shredded
• 1/4 cup cilantro, chopped
• 1 lime, juiced
• 1/4 cup mayonnaise
• 1 tablespoon honey
• 1/2 teaspoon hot sauce (optional)

Preparation Time: 10 minutes

Cooking Time: 10 minutes

Total Time: 20 minutes

Instructions:

1. In a bowl, combine shrimp with olive oil, garlic powder, chili powder, cumin, salt, and pepper.

2. Heat a skillet over medium-high heat and cook the seasoned shrimp for about 2-3 minutes on each side until they turn pink and opaque.

3. In a separate bowl, mix the shredded cabbage, carrots, cilantro, lime juice, mayonnaise, honey, and hot sauce until well combined.

4. Warm the corn tortillas in a dry skillet or microwave until soft.

5. Assemble the tacos by placing a few shrimp on each tortilla and topping with the cabbage slaw.

Tips:

• For extra flavor, marinate the shrimp in the seasoning mixture for 30 minutes before cooking.
• Feel free to customize the slaw with other vegetables like bell peppers or radishes.
• Serve with extra lime wedges on the side for an added zesty kick.

Caprese Salad Jars with Balsamic Glaze

This Caprese Salad Jars recipe beautifully layers fresh mozzarella, juicy tomatoes, and fragrant basil, all drizzled with a rich balsamic glaze for a delightful and portable meal.

Ingredients:

• 2 cups cherry tomatoes, halved
• 2 cups fresh mozzarella balls
• 1 cup fresh basil leaves
• 1/2 cup balsamic glaze
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 4 mason jars for serving

Preparation Time: 10 minutes

Cooking Time: 0 minutes

Total Time: 10 minutes

Instructions:

1. Begin by preparing all the ingredients: wash the cherry tomatoes and basil leaves, and drain the mozzarella balls.

2. In each mason jar, start layering by adding a handful of cherry tomatoes at the bottom.

3. Next, add a layer of mozzarella balls over the tomatoes.

4. Follow with a layer of fresh basil leaves.

5. Repeat the layers until the jars are filled, finishing with a layer of basil on the top.

6. Drizzle balsamic glaze over the top and season with salt and black pepper before sealing the jars.

Tips:

• For added flavor, consider marinating the mozzarella balls in olive oil and herbs before assembling.
• Feel free to layer in other ingredients like roasted peppers or arugula for variety.
• These jars can be made ahead of time and stored in the refrigerator for up to three days.

Lentil and Roasted Vegetable Grain Bowl

This Lentil and Roasted Vegetable Grain Bowl is a wholesome combination of savory roasted veggies and protein-packed lentils, perfectly seasoned for a delightful meal.

Ingredients:

• 1 cup dry green or brown lentils
• 2 cups vegetable broth
• 1 medium red bell pepper, diced
• 1 medium zucchini, diced
• 1 medium red onion, diced
• 2 cups fresh spinach
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• 1 tablespoon balsamic vinegar
• 1/4 cup feta cheese (optional)

Preparation Time: 15 minutes

Cooking Time: 30 minutes

Total Time: 45 minutes

Instructions:

1. Preheat your oven to 400°F (200°C).

2. Rinse the lentils under cold water and combine them with the vegetable broth in a saucepan. Bring to a boil, then reduce heat and simmer for about 20-25 minutes until tender.

3. While the lentils cook, place the diced red bell pepper, zucchini, and red onion on a baking sheet. Drizzle with olive oil, and sprinkle with garlic powder, smoked paprika, salt, and pepper. Toss to coat.

4. Roast the vegetables in the oven for about 20 minutes, or until they are golden and tender.

5. Once the lentils are cooked, drain any excess liquid and stir in the balsamic vinegar. Season with salt and pepper to taste.

6. In a bowl, layer the lentils, roasted vegetables, and fresh spinach together. Top with feta cheese if desired.

7. Serve warm and enjoy your nutritious grain bowl!

Tips:

• Feel free to use any seasonal vegetables you have on hand.
• Add a squeeze of lemon juice for a refreshing twist.
• Store leftovers in an airtight container in the fridge for up to 3 days.

Greek Yogurt Chicken Salad Lettuce Wraps

These Greek Yogurt Chicken Salad Lettuce Wraps are a refreshing and healthy twist on a classic dish, bursting with the flavors of lemon, dill, and creamy yogurt.

Ingredients:

• 2 cups cooked chicken, shredded
• 1 cup Greek yogurt
• 1/4 cup celery, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup grapes, halved
• 2 tablespoons fresh dill, chopped
• 1 tablespoon lemon juice
• 1 teaspoon garlic powder
• Salt and pepper to taste
• 8 large lettuce leaves (such as romaine or butter lettuce)

Preparation Time: 10 minutes

Cooking Time: 0 minutes

Total Time: 10 minutes

Instructions:

1. In a large mixing bowl, combine the shredded chicken, Greek yogurt, diced celery, chopped red onion, halved grapes, chopped dill, lemon juice, garlic powder, salt, and pepper.

2. Mix all the ingredients together until well incorporated and adjust seasoning as needed.

3. Spoon the chicken salad mixture evenly into the lettuce leaves to create wraps.

4. Serve immediately, or refrigerate for up to 2 hours before serving for a chilled option.

Tips:

• For added crunch, consider adding chopped nuts like walnuts or sliced almonds.
• For a spicy kick, add a dash of your favorite hot sauce to the mixture.
• This recipe is great for meal prep; store the chicken salad and lettuce wraps separately until ready to eat.

Hummus and Veggie Snack Packs

This Hummus and Veggie Snack Pack is a delightful combination of creamy, rich hummus paired with fresh, colorful vegetables that make for a perfect on-the-go snack.

Ingredients:

• 1 cup hummus
• 1 cup carrot sticks
• 1 cup cucumber slices
• 1 cup bell pepper strips
• 1 cup cherry tomatoes
• 1 tablespoon olive oil
• 1 teaspoon paprika
• Salt and pepper to taste

Preparation Time: 10 minutes

Cooking Time: 0 minutes

Total Time: 10 minutes

Instructions:

1. Begin by preparing all the vegetables: wash, peel (if needed), and slice them into convenient sticks or rounds.

2. In a small bowl, mix the hummus with olive oil and paprika for added flavor.

3. Arrange the vegetable sticks and cherry tomatoes in snack containers.

4. Portion the hummus into small containers to accompany the veggies.

5. Sprinkle with salt and pepper as desired before sealing the containers.

Tips:

• For extra flavor, consider adding garlic powder or tahini to the hummus.
• Mix and match vegetables based on your preferences for variety.
• Prepare snack packs ahead of time for quick access during busy days.

Baked Falafel with Tzatziki Sauce

This Baked Falafel with Tzatziki Sauce is a wholesome and flavorful dish that perfectly balances the heartiness of chickpeas with the refreshing notes of cucumber and garlic.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1/2 cup fresh parsley, chopped
• 1/2 cup onion, chopped
• 2 cloves garlic, minced
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp baking powder
• 1/4 cup bread crumbs
• 2 tbsp olive oil
• Salt to taste
• 1 cup Greek yogurt
• 1/2 cucumber, grated
• 1 tbsp lemon juice
• 1 clove garlic, minced
• Salt to taste

Preparation Time: 15 minutes

Cooking Time: 25 minutes

Total Time: 40 minutes

Instructions:

1. Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.

2. In a food processor, combine the chickpeas, parsley, onion, garlic, cumin, coriander, baking powder, bread crumbs, olive oil, and salt. Pulse until the mixture is well combined but not pureed.

3. Use your hands to form the mixture into small balls or patties and place them on the prepared baking sheet.

4. Bake in the preheated oven for about 25 minutes, flipping halfway through, until golden brown.

5. While the falafel is baking, prepare the tzatziki sauce by mixing the Greek yogurt, grated cucumber, lemon juice, minced garlic, and salt in a bowl.

6. Once the falafel is done baking, serve it warm with the tzatziki sauce on the side.

Tips:

• For extra flavor, add a pinch of cayenne pepper to the falafel mixture.
• Serve with pita bread and fresh vegetables for a complete meal.
• The tzatziki can be made ahead of time and refrigerated for up to 3 days.

Sriracha Chicken Meal Prep Bowls

This Sriracha Chicken Meal Prep Bowl is special for its bold flavors and effortless preparation, making healthy eating both delicious and convenient.

Ingredients:

• 1 pound boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 3 tablespoons Sriracha sauce
• 2 tablespoons soy sauce
• 1 tablespoon honey
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 4 cups cooked brown rice
• 2 cups steamed broccoli
• 2 cups shredded carrots
• ¼ cup chopped green onions
• 1 tablespoon sesame seeds

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

Instructions:

1. Preheat your oven to 400°F (200°C).

2. In a small bowl, mix together the Sriracha sauce, soy sauce, honey, garlic powder, and onion powder.

3. Place the chicken breasts in a baking dish and pour the sauce mixture over the chicken, ensuring it is well-coated.

4. Drizzle with olive oil and bake for about 20 minutes, or until the chicken is cooked through and no longer pink in the center.

5. Remove the chicken from the oven and let it rest for 5 minutes before slicing it into bite-sized pieces.

6. In meal prep containers, layer cooked brown rice, steamed broccoli, shredded carrots, and sliced Sriracha chicken.

7. Garnish with chopped green onions and sesame seeds before sealing the containers for storage.

Tips:

• For added flavor, marinate the chicken in the sauce for at least 30 minutes before baking.
• Feel free to substitute the vegetables with your favorites like bell peppers or snap peas.
• This meal can be stored in the fridge for up to four days, making it perfect for meal prep.

Egg Muffins with Spinach and Feta

These Egg Muffins with Spinach and Feta are a delightful combination of savory flavors and nutrition, perfect for a quick breakfast or snack.

Ingredients:

• 6 large eggs
• 1 cup fresh spinach, chopped
• 1/2 cup feta cheese, crumbled
• 1/4 cup milk
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/2 cup bell peppers, diced (optional)

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

Instructions:

1. Preheat your oven to 350°F (175°C) and grease a muffin tin with cooking spray.

2. In a large bowl, whisk together the eggs, milk, salt, black pepper, garlic powder, and onion powder until well combined.

3. Stir in the chopped spinach, feta cheese, and diced bell peppers if using.

4. Pour the egg mixture evenly into the prepared muffin tin, filling each cup about 3/4 full.

5. Bake in the preheated oven for about 20 minutes, or until the egg muffins are set and lightly golden on top.

6. Allow to cool for a few minutes before removing from the muffin tin. Serve warm or store in an airtight container.

Tips:

• Feel free to substitute any vegetables you like, such as mushrooms or zucchini.
• These muffins can be frozen for up to 2 months; reheat them in the microwave when ready to eat.
• Experiment with different cheeses, like cheddar or goat cheese, to change the flavor profile.

Thai Peanut Quinoa Salad

This Thai Peanut Quinoa Salad is a vibrant and nutritious dish brimming with tangy and nutty flavors that come together to create a refreshing meal.

Ingredients:

• 1 cup quinoa
• 2 cups water
• 1 cup shredded carrots
• 1 red bell pepper, diced
• 1 cup shelled edamame
• 1/2 cup green onions, chopped
• 1/4 cup fresh cilantro, chopped
• 1/4 cup creamy peanut butter
• 3 tablespoons soy sauce
• 2 tablespoons lime juice
• 1 tablespoon honey
• 1 teaspoon sesame oil
• 1/4 teaspoon red pepper flakes (optional)

Preparation Time: 15 minutes

Cooking Time: 15 minutes

Total Time: 30 minutes

Instructions:

1. Rinse the quinoa under cold water, then combine it with the water in a medium saucepan over high heat.

2. Bring the water to a boil, then reduce to a simmer, cover, and cook for about 15 minutes or until the quinoa is fluffy and the water has been absorbed.

3. In a large bowl, combine the cooked quinoa, shredded carrots, diced red bell pepper, shelled edamame, green onions, and cilantro.

4. In a small bowl, whisk together the peanut butter, soy sauce, lime juice, honey, sesame oil, and red pepper flakes until smooth.

5. Pour the peanut sauce over the quinoa salad and toss until everything is well coated.

6. Serve immediately or chill in the refrigerator for about 30 minutes to let the flavors combine.

Tips:

• For added protein, consider topping the salad with grilled chicken or tofu.
• Feel free to mix in any of your favorite veggies.
• This salad can be made ahead of time and stored in the refrigerator for up to 3 days.

Black Bean and Rice Burrito Bowls

These Black Bean and Rice Burrito Bowls are a delightful combination of flavors, featuring zesty beans and perfectly seasoned rice that create a satisfying and nutritious meal.

Ingredients:

• 1 cup brown rice
• 2 cups vegetable broth
• 1 can (15 oz) black beans, rinsed and drained
• 1 cup corn, frozen or canned
• 1 bell pepper, diced
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 tsp cumin
• 1 tsp chili powder
• Salt and pepper to taste
• 1 tbsp olive oil
• 1 avocado, sliced
• Fresh cilantro, for garnish
• 1 lime, cut into wedges

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Total Time: 40 minutes

Instructions:

1. In a saucepan, combine brown rice and vegetable broth, then bring to a boil. Reduce heat, cover, and simmer for about 30 minutes, or until rice is tender.

2. While the rice is cooking, heat olive oil in a skillet over medium heat. Add the diced onion and bell pepper, sautéing until soft, about 5 minutes.

3. Stir in minced garlic, cumin, chili powder, salt, and pepper; cook for an additional minute.

4. Add the rinsed black beans and corn to the skillet, mixing well. Cook until heated through, about 5 minutes.

5. Once the rice is done, fluff it with a fork and divide it among serving bowls.

6. Top the rice with the bean and corn mixture. Add sliced avocado, a sprinkle of fresh cilantro, and a lime wedge on the side.

Tips:

• For extra flavor, try adding diced tomatoes or jalapeños to the bean mixture.
• Customize your bowls with toppings like cheese, sour cream, or hot sauce.
• To save time, you can use pre-cooked rice or canned beans.

Cold Noodle Salad with Sesame Dressing

This Cold Noodle Salad with Sesame Dressing is a refreshing dish that perfectly blends the nutty flavors of sesame with crisp vegetables for a delightful summer meal.

Ingredients:

• 8 ounces noodles (such as soba or rice noodles)
• 1 cup cucumber, julienned
• 1 cup bell pepper, thinly sliced
• 1 cup carrots, shredded
• 2 green onions, sliced
• 1/4 cup sesame oil
• 3 tablespoons soy sauce
• 1 tablespoon rice vinegar
• 1 tablespoon honey or maple syrup
• 1 tablespoon sesame seeds
• 1 teaspoon chili oil (optional)

Preparation Time: 15 minutes

Cooking Time: 5 minutes

Total Time: 20 minutes

Instructions:

1. Cook the noodles according to package instructions, then drain and rinse with cold water to cool.

2. In a large bowl, combine the cooled noodles, cucumber, bell pepper, carrots, and green onions.

3. In a small bowl, whisk together the sesame oil, soy sauce, rice vinegar, honey or maple syrup, and chili oil if using.

4. Pour the dressing over the noodle salad and toss to coat everything evenly.

5. Sprinkle with sesame seeds before serving and enjoy chilled.

Tips:

• For added protein, include shredded chicken or tofu to the salad.
• Feel free to substitute any vegetables to suit your taste preferences.
• Prepare the salad a few hours in advance for flavors to meld together.

Curried Lentil Soup with Naan Dippers

This Curried Lentil Soup with Naan Dippers brings together rich spices and hearty lentils for a warm, comforting meal that’s both nourishing and flavorful.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 1 tablespoon curry powder
• 1 teaspoon ground cumin
• 1/2 teaspoon ground turmeric
• 1 cup dried lentils, rinsed
• 4 cups vegetable broth
• 1 can (14 oz) diced tomatoes
• 2 cups spinach, chopped
• Salt and pepper to taste
• 4 pieces of naan bread
• 1/4 cup Greek yogurt (for serving)

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Total Time: 40 minutes

Instructions:

1. In a large pot, heat the olive oil over medium heat and sauté the onion, carrots, and celery until softened, about 5 minutes.

2. Add the minced garlic, curry powder, cumin, and turmeric, stirring for another minute until fragrant.

3. Stir in the lentils, vegetable broth, and diced tomatoes. Bring to a boil, then reduce heat and simmer for 25 minutes or until lentils are tender.

4. Add the chopped spinach and cook for an additional 5 minutes. Season with salt and pepper to taste.

5. While the soup is cooking, warm the naan bread in the oven according to package instructions.

6. Serve the soup hot with pieces of naan for dipping, topped with a dollop of Greek yogurt if desired.

Tips:

• For added protein, consider including chopped cooked chicken or chickpeas.
• Feel free to adjust the spices to your taste, adding more heat with chili powder if desired.
• This soup can be made in advance and frozen for up to three months—just reheat before serving.