Tulo

Vegan Meal Prep Bowls Recipe

Five glass meal prep containers filled with quinoa, roasted chickpeas, sweet potato cubes, shredded purple cabbage, and a small pool of tahini dressing.
Photo by Ella Olsson on Pexels

Roasting the chickpeas and sweet potatoes on the same sheet pan cuts down on dishes, and pairing a sturdy grain like quinoa with a citrusy tahini dressing means the bowls hold their texture instead of turning soggy over five days in the fridge.

Prep
20 min
Cook
35 min
Total
55 min
Servings
5

Ingredients

Servings5
  • 1 1/2 cups quinoa, rinsed
  • 2 15-oz cans chickpeas, drained and dried well
  • 2 medium sweet potato, cut into 3/4-inch cubes
  • 4 tbsp olive oil
  • 2 tsp ground cumin
  • 3 cups purple cabbage, shredded
  • 1/3 cup tahini
  • 3 tbsp lemon juice
  • 1 tbsp maple syrup
  • 2 cloves garlic, minced

Nutrition per serving

Calories
453
Protein
13g
Carbs
66g
Fat
16g

Based on the recipe as written, one serving. Recalculates if you swap an ingredient above. An estimate only, exact values depend on the specific ingredients used.

Need different units or a different yield? Try our Conversion Calculator →

Instructions

  1. 1Preheat the oven to 425°F (220°C) and line two sheet pans with parchment.
  2. 2Cook the quinoa according to package directions, usually 1.5 cups quinoa to 3 cups water, simmered 15 minutes, then let it sit covered off heat for 5 minutes before fluffing with a fork.
  3. 3Pat the drained chickpeas completely dry with a towel, this is what lets them crisp instead of steaming in the oven. Toss with 2 tablespoons olive oil, the cumin, smoked paprika, and a good pinch of salt, then spread on one sheet pan.
  4. 4Toss the sweet potato cubes with the remaining 2 tablespoons olive oil and a pinch of salt, spread on the second sheet pan.
  5. 5Roast both pans for 25-30 minutes, stirring once halfway through, until the chickpeas are golden and crackling and the sweet potatoes are tender with browned edges.
  6. 6Whisk together the tahini, lemon juice, maple syrup, minced garlic, and 3-4 tablespoons water until the dressing is smooth and pourable; add water a tablespoon at a time until it drizzles easily off a spoon.
  7. 7Divide the quinoa, roasted chickpeas, sweet potatoes, and shredded cabbage evenly among 5 containers. Keep the dressing in a separate small container and add it just before eating.

Tips & variations

  • Swap the sweet potato for cubed butternut squash or a broccoli-cauliflower mix if that's what's in the fridge, the roasting time stays about the same.
  • Add a scoop of shelled edamame or a handful of chopped almonds to each bowl for extra protein if the chickpeas alone aren't enough.
  • Make the dressing a double batch, it keeps well and works on salads or roasted vegetables all week, not just this bowl.
  • For a spicier version, add 1/4 teaspoon cayenne to the chickpea seasoning mix.

Storage & reheating

Store components in airtight containers in the refrigerator for up to 5 days. Keep the tahini dressing separate until serving so the cabbage stays crisp. Reheat the quinoa and vegetables in the microwave for 60-90 seconds, then add the cold dressing and cabbage after, this keeps the crisp elements from wilting from the heat.

Tips from the Tulo kitchen

  • Roast the chickpeas on the top oven rack and the sweet potatoes on the bottom, then switch pans halfway through, this evens out browning if the oven runs hotter on one side.
  • Portion the dressing into small squeeze bottles instead of containers with lids, it's easier to drizzle without dripping down the side.

FAQ

How long do these vegan meal prep bowls last in the fridge?

Up to 5 days if the dressing and cabbage are stored separately from the warm components. The chickpeas lose some crispness by day 4 but stay flavorful.

Can I freeze the components?

The quinoa and roasted sweet potatoes freeze well for up to 2 months. Chickpeas turn soft and mealy when frozen and thawed, so it's better to roast a fresh batch each week.

What's a good protein swap if I'm out of chickpeas?

Baked tofu cubes or canned lentils both work; toss either with the same cumin and smoked paprika mix and roast or warm through.

Why do the chickpeas need to be dried before roasting?

Any surface moisture turns to steam in the oven, which softens the chickpeas instead of letting the oil crisp their skins.

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