Mediterranean Vegan Meal Prep

Meal prep this healthy, delicious, plant-based combination based on superfoods: white beans, carrots, cauliflower, whole grain sorghum, pistachios, kale, and Mediterranean herbs. In about 45 minutes, you can meal prep four plant-based, gluten-free entrée salads for a whole week of healthy eating! This nutrition-packed meal prep salad recipe for Mediterranean Vegan Meal Prep is easy, budget-friendly, and downright delicious.

Swap out the beans for chickpeas, kidney beans, or black-eyed peas, and the sorghum for other whole grains, such as farro, brown rice, or quinoa to mix it up a bit. And try swapping out seasonal veggies, such as brussels sprouts, summer squash, eggplant, and sweet potatoes to keep it fresh. This completely plant-based gluten-free high protein meal prep recipe really packs in the plant proteins (19 grams each), slow-digesting carbs, fiber (14 grams!) vitamins, minerals, phytochemicals and healthy fats—all in one neatly packaged meal of under 500 calories each!

Try my favorite glass meal prep containers (pictured above) here. They can be microwaved, heated in the oven, stored in the freezer, and washed in the dishwasher. Just pack, grab and go!

Learn how to make this recipe in my video here.

Mediterranean Vegan Meal Prep

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(7 votes, average: 5.00 out of 5)
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5 from 7 reviews

• Author: The Plant-Powered Dietitian
• Total Time: 45 minutes
• Yield: 4 meals 1x
• Diet: Vegan

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Description

This easy, gluten-free Mediterranean Vegan Meal Prep recipe is packed with protein, fiber, and a ton of nutrients to power your day. Just put together this simple recipe to make 4 healthy meals to grab and go for a week of healthy eating.

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Ingredients

Scale 1x2x3x

Sorghum:

• 3 cups water
• 1 cup whole grain sorghum, uncooked

Roasted Vegetables and White Beans:

• 2 medium carrots, sliced
• 1 small green bell pepper, sliced
• 1 small red onion, sliced
• 1 (15-ounce) can white beans, rinsed, drained
• 1 small head cauliflower, separated into small florets
• 1 ½ tablespoons extra virgin olive oil
• ½ lemon, juiced
• 1 teaspoon dried oregano
• ½ teaspoon garlic powder
• 2 tablespoons fresh chopped parsley (or 1 teaspoon dried)
• 1 tablespoon fresh chopped rosemary (or 1 teaspoon dried)
• ¼ teaspoon black pepper
• Sea salt (as desired, optional)

Add-ons:

• 4 cups baby kale
• ½ lemon, sliced into 4 wedges
• ¼ cup roasted pistachios

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Instructions

1. Bring 3 cups of water to a boil. Add sorghum, cover, and simmer over medium for about 45 minutes, until just tender. Remove from burner. Drain any remaining liquid.
2. While sorghum is cooking, prepare roasted vegetables and white beans.
3. Preheat oven to 375 F.
4. On a baking sheet, arrange a thin layer in vertical sections of: carrots slices, green bell pepper slices, red onion slices, white beans, and cauliflower florets.
5. Drizzle olive oil and lemon juice evenly over the vegetables.
6. Sprinkle the vegetables evenly with: oregano, garlic powder, parsley, rosemary, black pepper, and sea salt (if desired).
7. Mix the seasonings into the vegetables with tongs (or your hands) to distribute well.
8. Place on top rack of the oven and roast for about 30 minutes, until golden brown and tender. Remove from the oven.
9. To meal prep/prepare each salad: In a glass rectangular container, arrange kale, and top with one-fourth of the cooked sorghum and one-fourth of the roasted vegetables and white beans. Garnish with roasted pistachios. Add a lemon wedge. Cover and refrigerate for up to 5 days.
10. To serve, squeeze lemon wedge over salad and enjoy!

• Prep Time: 15 minutes
• Cook Time: 45 minutes
• Category: Dinner
• Cuisine: American

Nutrition

• Serving Size: 1 serving
• Calories: 454
• Sugar: 6 g
• Sodium: 80 mg
• Fat: 11 g
• Saturated Fat: 2 g
• Carbohydrates: 78 g
• Fiber: 14 g
• Protein: 19 g

For other great meal prep recipes, check out the following:

Black Beans and Rice Vegan Bowl
Mediterranean Bowl with Edamame and Quinoa
Moroccan Chickpea Sorghum Bowl
Green Goddess Grain Bowl
Shawarma Bulgur Salad Bowl with Black Chickpeas
Blueberry Buckwheat Groats Bowl with Rosemary Balsamic Vinaigrette
Kale Tofu Vegan Bowl with Turmeric Hemp Hearts Topping