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

Get the Recipe: 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. 

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. 
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