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High protein meal prep lunchbox with quinoa and tempeh in a tomato sauce
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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 4 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

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

Calories: 553kcal | Carbohydrates: 78g | Protein: 31g | Fat: 15g | Saturated Fat: 2g | Sodium: 305mg | Potassium: 1436mg | Fiber: 8g | Sugar: 16g | Vitamin A: 8385IU | Vitamin C: 15.8mg | Calcium: 200mg | Iron: 8mg