High Protein Meal Prep: Quinoa And Tempeh With Tomato Sauce

High protein meal prep lunchbox with quinoa and tempeh in a tomato sauce

High Protein Meal Prep: Quinoa And Tempeh With Tomato Sauce

Looking for a high protein meal prep idea that's also vegan, simple and delicious? This quinoa and tempeh with a rich, spicy tomato sauce may become your new favourite make-ahead lunch. Ready in under 25 minutes, as well as oil and gluten-free.

Course Main Course

Cuisine Vegan

Keyword 30 minutes or less, easy, Gluten free, lunch, lunchbox, meal prep, Oil free, quinoa, tempeh

Prep Time 5 minutes

Cook Time 20 minutes

Total Time 25 minutes

Servings portions

Calories 553kcal

Author Maria Gureeva

Ingredients

1 cup + 2 tbsp quinoa dry
1 large red onion diced
2 cloves garlic minced
1/2 fresh red chilli chopped (optional)
3 medium carrots peeled into ribbons (simply continue peeling the carrot once you have removed the outer edge)
400 g tempeh small bite-sized pieces
1 tbsp garlic powder
4 tbsp tomato paste
14 oz tinned tomatoes
1 tsp paprika
2 tbsp balsamic vinegar
2 tbsp agave nectar
small handful fresh coriander, chopped
juice of 1 lemon

To serve

fresh cucumber chopped
fresh mixed greens

US Customary - Metric

Instructions

Cover the quinoa with around 4 cups boiling water and simmer on a medium heat for 20 minutes, until cooked.
Meanwhile, add the red onion, garlic, and fresh chilli into a large non-stick frying pan with around 1 tbsp water and cook on a medium-high heat for around 3 minutes, until softened.
Add the carrot strips and stir for a further one minute.
Add the tempeh pieces, garlic powder, and tomato paste. Cook for 5 minutes, stirring occasionally, until the tempeh is lightly browned.
Lower the heat and pour in the canned tomatoes, followed by the paprika, balsamic vinegar and agave nectar. Simmer on a low-medium heat for 8-10 minutes, or until the sauce reaches your desired consistency.
Once the quinoa is cooked, stir in the fresh coriander and lemon juice.
Distribute the quinoa and the sauce evenly between 4 airtight containers with cucumber and fresh greens. Store in the fridge for up to 4 days. Can be eaten hot or cold.

Nutrition