• Couple of Chefz

Favourite Kale & Quinoa Salad

Updated: Mar 20


Preparing work lunch is a weekly ritual in our household. While work lunches are an important meal to maintain, I usually have a very short window of time for preparation. And planning out what to eat for the upcoming week eventually gets tiresome at some point.

So, to be more efficient, we've come up with a rotating lunch idea mill. The idea is to put together a list of 10-12 favourite recipes and meal prep each recipe per week. This way, we have meal ideas for 2-3 months and can start over again or prepare a new meal plan every few months. And considering how important meal prep is for many, we will be sure to share our favourite recipes here!

One of the things we try to pay attention to is energy levels after a meal. Ideally, after a lunch, it's nice to feel full and energetic at the same time. Feeling hungry or sluggish, however, is simply not ideal for a meal. Today we share with you a recipe that is a 100% good and a 100% wholesome. This vegan meal prep is absolutely delicious since there are so many nutritious ingredients in the salad!

A peak into why this meal prep is healthy and hearty is clear from the ingredient list. Kale, one of the healthiest greens to choose from, is perfect for meal prep since it does not get soggy easily and is packed with vitamins A, K, C, B6 and minerals. The carrots are a great source of minerals and antioxidants. The quinoa and bell peppers are a source of carbs in this meal. Last but not least, tofu and chickpea are the protein source for this wholesome meal. Drizzle a salad dressing of your choice and bon appetit!

Ingredients

(4 portions)


Kale (100g)

Bell pepper (1)

Carrots (2 medium or 4 small)

Chickpeas (230g)

Tofu (250g)

Cornstarch (1 tbsp)

Quinoa (1 cup)

Olive oil (1 tsp)

Vegetable stock (1 ¾ cup)


Method


  1. Place the quinoa in a strainer and rinse under cold water. In a saucepan heat the olive oil on medium heat before adding the quinoa and toasting it for 1 minute.

  2. Add the vegetable broth to the saucepan and bring to a boil. Lower the heat settings, cover, and cook for 15 minutes.

  3. Remove the pot from heat and let it stand for 5 minutes. Quinoa will be fluffy and ready!

  4. Drain and rinse canned chickpeas before cooking them in water for 15-20 minutes with oil and seasoning of choice.

  5. Meanwhile, chop the kale and slice the bell pepper and the carrots.

  6. Boil the carrots for 5-7 minutes until soft.

  7. Drain the excess water from tofu packaging and dice it into small cubes. Toss the tofu in cornstarch, pinch of salt, and spices of choice.

  8. Saute in oil over medium heat until each side is perfectly golden brown.

  9. Toss all the ingredients into a mixing bowl and thoroughly mix before packing into lunchboxes.




#veganmeals #veganlunchideas #mealpreprecipe

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