Are you tired of scrambling for healthy meals during your busy week? Look no further! Our Batch Cooking Meal Prep recipe is here to save the day, providing you with delicious, nutritious meals that are ready to go whenever you are. In just 2 hours and 30 minutes, you can whip up a batch that serves four, featuring fluffy quinoa, vibrant vegetables, and protein-packed black beans. Say goodbye to the stress of meal planning and hello to effortless eating! Dive into our recipe and discover the secrets to making meal prep a breeze.
Prep Time: 30 mins
Cook Time: 2 hrs
Total Time: 2 hrs 30 mins
Cuisine: Meal Prep
Serves: 4 servings
Ingredients
- 2 cups quinoa
- 4 cups vegetable broth
- 1 cup chopped vegetables (bell peppers, broccoli, carrots)
- 1 can black beans, rinsed and drained
- 1 tsp olive oil
- Salt and pepper to taste
Instructions
- Begin by gathering all your ingredients: quinoa, vegetable broth, chopped vegetables, black beans, olive oil, salt, and pepper.
- Rinse the quinoa under cold water in a fine-mesh strainer to remove any bitterness. This step is important for enhancing the flavor of the quinoa.
- In a medium saucepan, combine the rinsed quinoa and 4 cups of vegetable broth. Bring the mixture to a boil over medium-high heat.
- Once the broth is boiling, reduce the heat to low, cover the saucepan with a lid, and let it simmer for about 15 minutes, or until the quinoa has absorbed all the liquid and is fluffy.
- While the quinoa is cooking, prepare your vegetables. Wash and chop the bell peppers, broccoli, and carrots into bite-sized pieces.
- In a large skillet, heat 1 teaspoon of olive oil over medium heat. Add the chopped vegetables to the skillet and sauté for about 5-7 minutes, or until they are tender but still crisp.
- Once the vegetables are cooked, add the rinsed and drained black beans to the skillet. Stir to combine and cook for an additional 2-3 minutes to heat the beans through.
- After the quinoa has finished cooking, remove it from heat and let it sit covered for another 5 minutes. Fluff the quinoa with a fork before serving.
- Combine the cooked quinoa with the sautéed vegetables and black beans in the skillet. Stir well to mix all the ingredients evenly.
- Season the mixture with salt and pepper to taste. Adjust the seasoning according to your preference.
- Once everything is well combined, remove from heat and let it cool slightly before portioning into meal prep containers.
- Store the meal prep containers in the refrigerator for up to 4 days. When ready to eat, simply reheat in the microwave or on the stovetop until warmed through.
Tips
- Rinse Your Quinoa: Always rinse quinoa before cooking to remove its natural coating, called saponin, which can impart a bitter taste. This simple step enhances the flavor of your dish!
- Customize Your Veggies: Feel free to swap out the vegetables based on your preferences or what you have on hand. Zucchini, spinach, or even sweet potatoes make excellent additions.
- Perfectly Fluffy Quinoa: After cooking, let the quinoa sit covered for an additional 5 minutes. This helps it steam and become even fluffier when you fluff it with a fork.
- Meal Prep Containers: Invest in good quality meal prep containers that are microwave-safe. This makes reheating your meals easy and convenient.
- Batch Cooking Benefits: Prepare this meal on a Sunday to kickstart your week. Not only will you save time, but you'll also ensure you have healthy options ready to go for lunch or dinner.
- Season to Taste: Don’t hesitate to adjust the seasoning. Add your favorite herbs or spices to elevate the flavor profile of your meal prep.
- Storage Tips: Store your meal prep containers in the refrigerator for up to 4 days. For longer storage, consider freezing individual portions for a quick meal later on.
Nutrition Facts
Calories: 320kcal
Carbohydrates: 55g
Protein: 12g
Fat: 8g
Saturated Fat: 1g
Cholesterol: 0mg
