Easy Quinoa & Roasted Veggie Meal Prep Bowls (Plant-Based Lunch)

For a digital entrepreneur, “batch-cooking” is a professional necessity for staying on track. This recipe is a “Gold Standard” choice because it pairs quinoa (a complete plant protein) with high-volume, antioxidant-rich vegetables. From an expertise perspective, the secret to a professional meal prep bowl is “texture layering.” By roasting the vegetables at high heat to achieve a char and pairing them with fluffy, seasoned quinoa, we avoid the bland, mushy consistency often associated with leftovers.

Recipe Details

• Prep Time: 15 Min
• Cook Time: 25 Min
• Total Time: 40 Min
• Yield: 4 Servings
• Calories: 340 kcal per serving

Ingredients:

The Foundation

• 1 cup Dry Quinoa, rinsed (Complete plant protein)
• 2 cups Low-Sodium Vegetable Broth (Adds depth)
• 2 cups Broccoli florets
• 1 large Sweet Potato, diced into 1/2-inch cubes
• 1 Red Bell Pepper, sliced into strips

The “Gold Standard” Seasoning

• 2 tbsp Extra Virgin Olive Oil
• 1 tsp Garlic Powder
• 1 tsp Dried Oregano
• 1/2 tsp Salt & 1/4 tsp Black Pepper

The Finishing Touch

• 1/4 cup Pumpkin Seeds (Pepitas) (Mineral boost)
• 1/2 Lemon, juiced
• Optional: Dollop of hummus or drizzle of Tahini

Preparation Steps:

1. The Professional Quinoa Simmer

1. In a medium pot, combine rinsed quinoa and broth. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes.
2. Technique: Remove from heat and let sit covered for 5 minutes. Fluff with a fork. This rest period is the rule for fluffy, non-clumping grains.

2. The High-Heat Roast

3. Preheat oven to 400°F (200°C). Toss sweet potato, broccoli, and peppers with olive oil, garlic powder, oregano, salt, and pepper.
4. Spread in a single layer on a large baking sheet. Roast for 20–25 minutes until tender and caramelized.

3. Nutritional Layering

5. Divide the fluffed quinoa evenly among four meal prep containers.
6. Top each with a generous portion of the roasted vegetable medley.

4. The “Gold Standard” Seal

7. Squeeze fresh lemon juice over each bowl (acts as a preservative and flavor brightener).
8. Sprinkle with pumpkin seeds. Store in the fridge for up to 4 days. Serve cold or warm.

Expert Tips:

• Seasonal Swaps: Feel free to swap in seasonal veggies like Brussels sprouts or cauliflower, but keep the sweet potato. It provides the complex carbohydrates needed for sustained focus.
• Reheating Hack: If the quinoa seems dry after reheating, add a teaspoon of water or a drizzle of olive oil to the container to restore moisture instantly.