Marinated Chickpea Quinoa Meal Prep Bowls Recipe (Vegan/Vegetarian)
This marinated chickpea and quinoa meal prep bowls recipe is a hearty and delicious meal prep lunch idea! These make-ahead bowls are loaded with plant-based protein and make a fantastic on-the-go lunch.
Start by marinating canned chickpeas in a delicious herb and olive oil blend, and topping them with a salad made of cooked quinoa, greens, fresh cucumber and tomatoes, and sun-dried tomatoes. See our step-by-step photos and video to make these bowls along with us!
Want more easy plant-based meal prep ideas? Try our creamy tortellini pasta salad, stuffed date salad, and our favorite farro and artichoke heart salad.
We love a hearty plant-based lunch that is easy to meal prep on the weekend and enjoy for work lunches during the week! These bowls have fantastic plant-based protein from canned chickpeas and quinoa, and delicious crunch from fresh vegetables and greens.
This recipe is super simple as the vinaigrette that the chickpeas are marinated in also doubles as the salad dressing for extra flavor. Toss these bowls with some fresh lemon juice before serving, and you have a fantastic and fresh lunch that’s ready to eat.
Notes from the Kitchen
- These chickpea quinoa bowls are hearty, refreshing, light, and so good.
- Make these once and enjoy them for ready-made meals throughout the week.
- They are versatile and can be made with your favorite vegetables – see our additions or substitutes in the post below.
- They are vegan & vegetarian and full of great plant-based protein.
- Cooks of any skill level can successfully meal prep these bowls by following along with our step-by-step photos below.
Ingredients You’ll Need
See our recipe card below for the full ingredient amounts and instructions.
These balls start with canned chickpeas, drained and marinated with a delicious blend of olive oil, vinegar, garlic powder, onion powder, spices and fresh parsley.
These bowls also have cooked quinoa, which you can make ahead of time or purchase in ready-cooked pouches.
We love adding fresh vegetables to the salad, including fresh greens, fresh chopped cucumber, and sliced cherry tomatoes for added sweetness.
And finally we finish off the salads with some sun-dried tomatoes which add a briny taste, as well as some fresh lemon juice for flavor.
Additions and Substitutions
We use white quinoa but you could also use red quinoa or a tri-color quinoa mix.
Or try these bowls with different grains! Farro, brown rice, or barley would all be great additions.
If you’re looking to add more vegetables, there are so many great options for these bowls! Try adding sliced zucchini, roasted red peppers, sugar snap peas, steamed broccoli or cauliflower, or shredded carrots.
Step-By-Step Photos and Directions
Step 1: In a medium bowl, whisk together the olive oil, red wine vinegar, maple syrup, garlic powder, onion powder, salt, and pepper. Add the drained and rinsed chickpeas and fresh parsley, and toss well to coat. Cover and refrigerate for at least 1 hour, or overnight
Step 2: Add the quinoa and water to a pot and cook according to the package directions. Fluff with a fork and allow to cool completely. Divide the 4 cups of cooked quinoa evenly among 4 meal prep containers.
Step 3: Divide the mixed greens evenly among the containers, placing them on top of the cooled quinoa.
Step 4: Slice the cherry tomatoes and English cucumber. Divide them and the sun-dried tomatoes among the containers. Spoon the marinated chickpeas over each bowl, including the marinade for a bright, flavorful dressing.
Step 5: Add one lemon quarter to each container. Squeeze it over the salad just before serving.
Step 6: Cover and refrigerate the bowls for up to 4 days. Enjoy chilled!
Recipe FAQs
Our meal prep bowls start with cooked quinoa, delicious marinated canned chickpeas, and a variety of fresh vegetables! The chickpeas are marinated in a delicious vinaigrette which also doubles as the salad dressing.
Yes, absolutely it. You can marinate the chickpeas in a bottled Italian vinaigrette or your favorite store-bought salad dressing. I would still suggest serving these with fresh lemon as it adds a nice flavor and pop of acidity to the salad before serving.
These meal prep salads will last up to 4 days in the refrigerator, but the greens May Wilt after if you days. To keep them extra fresh, you can add the greens into the salad bowl the day you are planning to enjoy them.
Serving Suggestions
Want to add more protein? Try adding our baked cornstarch tofu or our honey garlic tofu for great plant-based options!
You can use canned chickpeas or you can make your own chickpeas from scratch in the instant pot if you prefer.
Try adding our spicy pickled red onions for extra flavor and tang.
Expert Tips
- If you are short on time, feel free to use bottled dressing to marinate the chickpeas instead of our own homemade version.
- You can use cooked quinoa in a pouch instead of making your own from scratch if you desire.
- Adding the extra lemon right before serving really adds a wonderful flavor and nice acidity to the salad.
More Vegetarian Meal Prep Recipes
- Sesame Tofu and Brown Rice Bowls
- Sheet Pan Breakfast Burritos Recipe
- Crunchy Thai Chickpea Salad with Peanut Sauce Recipe
- Spaghetti Squash Soup Recipe
- Quinoa Salad with Black Beans Recipe
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Marinated Chickpea and Quinoa Meal Prep Bowls
Equipment
- Meal Prep Containers
- Pot
Ingredients
For the bowls
- 4 cups cooked quinoa
- 2 cups marinated chickpeas see recipe below
- 4 cups mixed greens or any salad blend
- 1 pint cherry tomatoes
- 1 large English cucumber sliced into half moons
- 4 tablespoons sun-dried tomatoes
- 1 lemon quartered
For the marinated chickpeas and dressing
- 15 oz canned chickpeas drained and rinsed
- 3 tablespoons olive oil
- 2 tablespoons red wine vinegar
- 1 tablespoon maple syrup
- 1 tsp garlic powder
- 1 tsp onion powder
- ½ teaspoon each salt and pepper
- ¼ cup fresh parsley chopped
Instructions
- In a medium bowl, whisk together the olive oil, red wine vinegar, maple syrup, garlic powder, onion powder, salt, and pepper. Add the drained and rinsed chickpeas and fresh parsley, and toss well to coat. Cover and refrigerate for at least 1 hour, or overnight
- Add the quinoa and water to a pot and cook according to the package directions. Fluff with a fork and allow to cool completely. Divide the 4 cups of cooked quinoa evenly among 4 meal prep containers.
- Divide the mixed greens evenly among the containers, placing them on top of the cooled quinoa.
- Slice the cherry tomatoes and English cucumber. Divide them and the sun-dried tomatoes among the containers. Spoon the marinated chickpeas over each bowl, including the marinade for a bright, flavorful dressing.
- Add one lemon quarter to each container. Squeeze it over the salad just before serving.
- Cover and refrigerate the bowls for up to 4 days. Enjoy chilled!
Notes
- If you are short on time, feel free to use bottled dressing to marinate the chickpeas instead of our own homemade version.
- You can use cooked quinoa in a pouch instead of making your own from scratch if you desire.
- Adding the extra lemon right before serving really adds a wonderful flavor and nice acidity to the salad.
Nutrition
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