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.
Servings 4 portions
- 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
- fresh cucumber chopped
- fresh mixed greens
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.
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