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Mediterranean Bean and Sorghum Salad Meal Prep

Sharon Palmer

Meal prep this healthy, delicious, plant-based combination based on superfoods: white beans, carrots, cauliflower, sorghum, pistachios, kale, and Mediterranean herbs. In about 45 minutes, you can put together four plant-based, gluten-free entrée salads for a whole week of healthy eating! Swap out the beans for chickpeas, kidney beans, or black-eyed peas 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. These completely plant-based (vegan), gluten-free Mediterranean Bean and Sorghum Salad Meal Prep pack in plant proteins (19 grams!), slow-digesting carbs, fiber (14 grams!) vitamins, minerals, phytochemicals and healthy fats—all in one neatly packaged meal of under 500 calories!

Mediterranean Bean and Sorghum Salad Meal Prep

Mediterranean Bean and Sorghum Salad Meal Prep

Mediterranean Bean and Sorghum Salad Meal Prep

Learn how to make this Mediterranean Bean and Sorghum Salad in my recipe video here.

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Mediterranean Bean and Sorghum Salad Meal Prep

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  • Author: The Plant-Powered Dietitian
  • Prep Time: 15 minutes
  • Cook Time: 45 minutes
  • Total Time: 45 minutes
  • Yield: 4 meals 1x
  • Diet: Vegan


Meal prep this healthy, delicious salad combination based on white beans, carrots, cauliflower, sorghum, pistachios, kale, and Mediterranean herbs. In just 45 minutes, you can make up 4 protein-packed, plant-based (vegan), gluten-free meals to power your week of healthy eating.




  • 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)


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


  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!
  • Category: Dinner
  • Cuisine: American


  • 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

Keywords: meal prep, vegan meal prep, healthy meal prep

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

Turmeric Rice and Black Bean Bowl
Mediterranean Edamame Quinoa Bowl
Moroccan Chickpea Sorghum Bowl
Green Goddess Buddha Bowl

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