Say goodbye to boring, time-consuming meal prep! This Mediterranean Chickpea Quinoa Meal Prep is the busy chef’s secret weapon for quick, flavorful, and satisfying lunches or dinners. With just a few simple steps, you can whip up a batch that will have your tastebuds dancing and your weeknights stress-free.
Why You’ll Love This Mediterranean Chickpea Quinoa Meal Prep
This fast and easy meal prep recipe checks all the boxes: it’s nourishing, delicious, and perfect for busy weekdays. The combination of protein-packed chickpeas, fluffy quinoa, and bold Mediterranean flavors makes this dish a real crowd-pleaser. Plus, it’s totally customizable to your taste preferences and dietary needs. Meal prepping this recipe means you’ll have tasty, healthy meals on hand all week long, with minimal effort. Get ready to conquer your busy schedule one cozy, satisfying bowl at a time.
Ingredients (Single-Serve)
The beauty of this recipe is its simplicity. You only need a handful of fresh, wholesome ingredients to create a flavor-packed meal. The star players are chickpeas, quinoa, cherry tomatoes, cucumber, and a zippy lemon-herb dressing.
- 1/2 cup (120g) – cooked quinoa
- 1/2 cup (90g) – drained and rinsed chickpeas
- 1/2 cup (80g) – halved cherry tomatoes
- 1/2 cup (60g) – diced cucumber
- 2 tbsp (30ml) – lemon-herb dressing
Ingredient Substitutions
- Quinoa: Try swapping it for farro or brown rice for a different whole grain.
- Chickpeas: Roasted chickpeas or lentils would also work well for extra protein and crunch.
How to Make Mediterranean Chickpea Quinoa Meal Prep
This recipe comes together in just a few easy steps. Let’s get cooking!
Step 1: Prep Work
Start by cooking the quinoa according to package instructions. While that’s happening, drain and rinse the chickpeas, slice the cherry tomatoes and cucumber, and whip up the lemon-herb dressing.
Step 2: Main Cooking Process
In a large bowl, combine the cooked quinoa, chickpeas, tomatoes, and cucumber. Drizzle the lemon-herb dressing over the top and toss gently to coat.
Step 3: Final Steps/Assembly
Divide the Mediterranean Chickpea Quinoa mixture evenly into meal prep containers. Seal and refrigerate until ready to enjoy.
Variations & Time-Saver Tips
- Make-Ahead Prep: Cook the quinoa and prepare the dressing in advance for even quicker assembly.
- Extra Protein: Top each serving with a hard-boiled egg or grilled chicken for an extra boost.
- Roasted Chickpeas: Roast the chickpeas for 15-20 minutes at 400°F (200°C) for a delicious crunch.
- Flavor Boosters: Add crumbled feta, Kalamata olives, or fresh herbs to the mix.
Serving, Storage & Reheat
Serve with: a crisp green salad, whole grain pita bread, or fresh fruit.
Storage: The prepared meal prep containers will stay fresh in the refrigerator for up to 4 days. For best quality, I recommend enjoying them within 3-4 days. This recipe also freezes beautifully – just let the portions thaw overnight in the fridge before reheating.
Microwave Reheat: For best results, reheat the individual portions in the microwave in 30-second intervals until heated through. You can also gently warm it up on the stovetop over medium heat.
Make-Ahead: Cook the quinoa and make the dressing in advance for even faster meal prep.
Nutrition Info
One serving of this Mediterranean Chickpea Quinoa Meal Prep provides a nutritious, balanced meal that will keep you feeling full and satisfied.
- Serving Size: 1 meal prep container
- Calories: 375 kcal
- Protein: 15 g
- Carbs: 50 g
- Fat: 12 g
- Sodium: 350 mg
FAQs
Can I use canned chickpeas for this recipe?
Absolutely! Canned chickpeas are a total time-saver. Just be sure to rinse and drain them before using.
How long will this meal prep last in the fridge?
The prepared containers will stay fresh in the refrigerator for up to 4 days. For best quality, I recommend enjoying them within 3-4 days.
Can I freeze this recipe?
Yes, this Mediterranean Chickpea Quinoa Meal Prep freezes beautifully! Just let the portions thaw overnight in the fridge before reheating.
What’s the best way to reheat this meal prep?
For best results, reheat the individual portions in the microwave in 30-second intervals until heated through. You can also gently warm it up on the stovetop over medium heat.
Is this recipe gluten-free?
Yes, this recipe is naturally gluten-free as long as you use certified gluten-free quinoa.
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Mediterranean Chickpea Quinoa Meal Prep
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 4 servings 1x
- Category: Meal Prep Recipes
- Method: Boiling and Mixing
- Cuisine: Mediterranean
- Diet: Vegetarian
Description
This Mediterranean Chickpea Quinoa Meal Prep is a nutritious and delicious dish packed with protein and fiber. Perfect for meal prepping!
Ingredients
1 cup quinoa
1 can chickpeas, drained and rinsed
1 cup cherry tomatoes, halved
1 cucumber, diced
1/4 cup red onion, diced
1/4 cup parsley, chopped
1/4 cup feta cheese, crumbled
3 tablespoons olive oil
Juice of 1 lemon
Salt and pepper to taste
Instructions
1. Rinse the quinoa under cold water.
2. Cook quinoa according to package instructions, about 15 minutes.
3. In a large bowl, combine chickpeas, tomatoes, cucumber, red onion, and parsley.
4. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
5. Once quinoa is cooked, let it cool slightly and then add to the vegetable mixture.
6. Pour the dressing over the salad and toss to combine.
7. Top with feta cheese before serving.
8. Divide into meal prep containers and store in the fridge for up to 5 days.
Notes
This dish can be served warm or cold. Adjust the dressing to your taste preference.
Nutrition
- Serving Size: 1 cup
- Calories: 350 kcal
- Sugar: 3g
- Sodium: 200mg
- Fat: 15g
- Saturated Fat: 3g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 10mg