10-Minute Vegetarian Meal Prep: Simple Recipes for Busy Weeknights

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Are you tired of spending hours in the kitchen preparing meals after a long day at work?

Say goodbye to lengthy cooking sessions and hello to quick and easy vegetarian meal prep with these 13 simple recipes:

1. Veggie Stir-Fry

Ingredients:

• Mixed vegetables (bell peppers, broccoli, carrots, snap peas)
• Tofu or tempeh
• Soy sauce or tamari
• Garlic and ginger (minced)
• Olive oil

Instructions:

1. Heat olive oil in a pan and add minced garlic and ginger.
2. Add chopped vegetables and tofu or tempeh to the pan.
3. Stir-fry until vegetables are tender-crisp.
4. Add soy sauce or tamari for flavor and serve over cooked rice or quinoa.

2. Chickpea Salad Wraps

Ingredients:

• Canned chickpeas (drained and rinsed)
• Cherry tomatoes (halved)
• Cucumber (diced)
• Red onion (finely chopped)
• Fresh parsley (chopped)
• Lemon juice
• Olive oil
• Salt and pepper
• Whole grain wraps

Instructions:

1. In a bowl, combine chickpeas, cherry tomatoes, cucumber, red onion, and parsley.
2. Drizzle with lemon juice and olive oil.
3. Season with salt and pepper to taste.
4. Divide the salad mixture among the wraps and roll them up tightly.

3. Quinoa and Black Bean Bowl

Ingredients:

• Cooked quinoa
• Black beans (canned, drained, and rinsed)
• Corn kernels (fresh or frozen)
• Avocado (sliced)
• Salsa
• Fresh cilantro (chopped)
• Lime wedges

Instructions:

1. In a bowl, layer cooked quinoa, black beans, corn kernels, avocado slices, and salsa.
2. Garnish with fresh cilantro and serve with lime wedges for squeezing over the bowl.

4. Mediterranean Hummus Plate

Ingredients:

• Hummus
• Cherry tomatoes
• Cucumber (sliced)
• Kalamata olives
• Feta cheese (crumbled)
• Whole grain pita bread or crackers

Instructions:

1. Arrange hummus, cherry tomatoes, cucumber slices, kalamata olives, and crumbled feta cheese on a plate.
2. Serve with whole grain pita bread or crackers for dipping.

5. Veggie Wrap with Hummus

Ingredients:

• Whole grain tortilla wraps
• Hummus
• Baby spinach leaves
• Shredded carrots
• Red bell pepper (sliced)
• Avocado (sliced)
• Sprouts or microgreens

Instructions:

1. Spread hummus on a whole grain tortilla wrap.
2. Layer baby spinach leaves, shredded carrots, sliced red bell pepper, avocado slices, and sprouts or microgreens on top.
3. Roll up the wrap tightly and slice in half.

6. Avocado Toast with Poached Eggs

Ingredients:

• Whole grain bread
• Avocado
• Eggs
• Salt and pepper
• Optional toppings: cherry tomatoes, arugula, feta cheese

Instructions:

1. Toast whole grain bread until golden brown.
2. Mash ripe avocado onto the toast and season with salt and pepper.
3. Poach or fry eggs to your desired level of doneness.
4. Place eggs on top of the avocado toast and garnish with optional toppings if desired.

7. Caprese Salad

Ingredients:

• Fresh mozzarella cheese (sliced)
• Tomatoes (sliced)
• Fresh basil leaves
• Balsamic glaze
• Olive oil
• Salt and pepper

Instructions:

1. Arrange alternating slices of fresh mozzarella cheese and tomatoes on a plate.
2. Tuck fresh basil leaves between the cheese and tomatoes.
3. Drizzle with balsamic glaze and olive oil.
4. Season with salt and pepper to taste.

8. Veggie Quesadillas

Ingredients:

• Whole grain tortillas
• Black beans (canned, drained, and rinsed)
• Corn kernels (fresh or frozen)
• Red bell pepper (sliced)
• Shredded cheese (cheddar, mozzarella, or Mexican blend)
• Olive oil

Instructions:

1. Heat olive oil in a pan over medium heat.
2. Place a tortilla in the pan and sprinkle with black beans, corn kernels, sliced red bell pepper, and shredded cheese.
3. Top with another tortilla and cook until the bottom is golden brown.
4. Flip the quesadilla and cook until the other side is golden brown and the cheese is melted.
5. Cut into wedges and serve with salsa and guacamole if desired.

9. Greek Yogurt Parfait

Ingredients:

• Greek yogurt
• Granola
• Mixed berries (strawberries, blueberries, raspberries)
• Honey or maple syrup (optional)

Instructions:

1. Layer Greek yogurt, granola, and mixed berries in a glass or bowl.
2. Drizzle with honey or maple syrup if desired.
3. Repeat layers until the glass or bowl is filled.
4. Serve immediately or refrigerate for later.

10. Lentil Salad

Ingredients:

• Cooked lentils
• Cherry tomatoes (halved)
• Cucumber (diced)
• Red onion (finely chopped)
• Fresh parsley (chopped)
• Lemon juice
• Olive oil
• Salt and pepper

Instructions:

1. In a bowl, combine cooked lentils, cherry tomatoes, cucumber, red onion, and parsley.
2. Drizzle with lemon juice and olive oil.
3. Season with salt and pepper to taste.
4. Toss gently to combine and serve chilled or at room temperature.

11. Spinach and Feta Stuffed Portobello Mushrooms

Ingredients:

• Portobello mushrooms
• Baby spinach
• Feta cheese (crumbled)
• Garlic (minced)
• Olive oil
• Salt and pepper

Instructions:

1. Preheat oven to 375°F (190°C).
2. Remove stems from portobello mushrooms and place them on a baking sheet.
3. In a skillet, sauté baby spinach and minced garlic in olive oil until wilted.
4. Stuff each portobello mushroom with the sautéed spinach and top with crumbled feta cheese.
5. Bake in the preheated oven for 10-12 minutes, or until mushrooms are tender and cheese is melted.
6. Season with salt and pepper to taste before serving.

12. Zucchini Noodles with Pesto

Ingredients:

• Zucchini
• Pesto sauce (homemade or store-bought)
• Cherry tomatoes (halved)
• Pine nuts (toasted)
• Parmesan cheese (grated)

Instructions:

1. Use a spiralizer to create zucchini noodles.
2. Heat pesto sauce in a skillet over medium heat.
3. Add zucchini noodles to the skillet and toss until heated through.
4. Serve zucchini noodles topped with cherry tomatoes, toasted pine nuts, and grated Parmesan cheese.

13. Black Bean and Corn Salsa

Ingredients:

• Black beans (canned, drained, and rinsed)
• Corn kernels (fresh or frozen)
• Red onion (finely chopped)
• Jalapeño pepper (seeded and minced)
• Cilantro (chopped)
• Lime juice
• Olive oil
• Salt and pepper

Instructions:

1. In a bowl, combine black beans, corn kernels, red onion, jalapeño pepper, and cilantro.
2. Drizzle with lime juice and olive oil.
3. Season with salt and pepper to taste.
4. Serve as a salsa with tortilla chips or as a topping for tacos, salads, or grilled proteins.

With these 10-minute vegetarian meal prep recipes, you can enjoy delicious and nutritious meals without spending hours in the kitchen. Prepare these dishes ahead of time and breeze through your busy weeknights with ease!