Meal Prep Salads: Veggie Bowl with Lemon Olive Oil Dressing
Hola Familia!
This Veggie Bowl is the perfect combination of nutrition, flavor, and convenience. It's a meal that can be prepped in advance and assembled quickly, making it perfect for busy weekdays.
Why This Works for Meal Prep:
Batch Cooking: Roast the sweet potatoes, Brussels sprouts, and red onions, and cook the garbanzo beans and quinoa in advance. Store each ingredient in separate airtight containers in the fridge.
Mix and Match: These ingredients stay fresh for up to 4-5 days, allowing you to enjoy this bowl multiple times in the week or mix the components with other meals.
Quick Assembly: With everything prepped, just layer the mixed greens, cooked components, and drizzle the dressing for a nutrient-packed meal in minutes.
WHAT YOU NEED: (Makes 4-5 servings)
Veggie Bowl
6 cups mixed greens (spinach, arugula, or spring mix)
2 medium sweet potatoes, cubed
1 pound Brussels sprouts, halved or quartered
1 large red onion, sliced
1 ½ cups cooked garbanzo beans (or canned, rinsed, and drained)
1 ½ cups cooked quinoa
Lemon Olive Oil Dressing
3 tablespoons olive oil
Juice of 1 large lemon (about 3 tablespoons)
½ teaspoon sea salt (or to taste)
Optional: 1 teaspoon Dijon mustard or ½ teaspoon garlic powder for extra flavor
INSTRUCTIONS:
Meal Prep
Prepare the Roasted Veggies:
Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
Toss sweet potato cubes, Brussels sprouts, and red onion slices separately with a light drizzle of olive oil, salt, and pepper.
Spread each vegetable type in a single layer on the baking sheet.
Roast for 20-25 minutes, flipping halfway through, until golden and tender. Brussels sprouts may finish earlier, so check after 15 minutes.
Cook the Quinoa:
Rinse 1 cup of quinoa under cold water. Combine with 2 cups of water in a pot. Bring to a boil, then reduce to a simmer. Cover and cook for 15 minutes or until water is absorbed. Fluff with a fork.
Prepare the Garbanzo Beans:
If using canned garbanzo beans, rinse and drain them. If using dried beans, soak overnight and cook until tender.
Make the Dressing:
Whisk together olive oil, lemon juice, and salt in a small bowl or jar. Add optional Dijon mustard or garlic powder for more flavor.
Store:
Let all components cool before storing in separate containers in the fridge.
Assembly (When Ready to Eat)
In a large bowl or plate, layer 1-2 cups of mixed greens as the base.
Add a scoop of roasted sweet potatoes, Brussels sprouts, red onions, cooked garbanzo beans, and quinoa.
Drizzle 1-2 tablespoons of the lemon olive oil dressing over the top.
Toss gently to combine and enjoy!
Optional Add-Ons
Sliced avocado
Sprinkled hemp seed
Crumbled feta or goat cheese (if not vegan)
A sprinkle of toasted seeds (pumpkin or sunflower) for crunch
Fresh herbs like parsley or cilantro for garnish
This veggie bowl is a nutrient-dense meal packed with fiber, plant-based protein, healthy fats, and vibrant flavors. It’s a great way to stay energized while keeping meal prep simple!
