Meal Prep: Vegan Mediterranean Quinoa

This recipe came about for a couple reasons:

– attempting to eliminate food waste

– cooking smaller portions than my recipes show because I’m cooking for one

– still not wanting my own meal prep to be too boring or repetitive

Using some of the same ingredients as the Mediterranean Chicken Pasta, you can meal prep like a champ & still give yourself the variety & goodness you deserve!


What You’ll Need:

1 c. Quinoa [I love I Heart Keenwah]

2 c. Water [or Vegetable Broth]

1 tsp. Pink Himalayan Salt

Spices – as noted

1 lb. Asparagus, chopped & pan seared

1 can Diced Tomatoes, drained

1 can Artichoke Hearts, drained & diced

1/3 c. Pine Nuts


In a medium pot, combine 1 cup quinoa, 2 cups water [or broth] and 1 tsp salt. Bring water to a boil, cover, turn heat down to low & simmer for 15 minutes.

Just like rice, don’t lift the lid & check on it.

After the 15 minutes, turn heat off and allow quinoa to rest in covered pot for 10 minutes. Then, fluff with fork. Add 1/2 tsp. dried parsley, 1/4 tsp. dried oregano & 1/4 tsp. dried rosemary.

While quinoa is cooking, using 1-2 tablespoons of EVOO, pan sear asparagus over medium heat. Season with salt & pepper. You can chop before or after, but doing it pre-cooking allows it to cook faster. πŸ˜‰

Set aside. Add 1 tsp. minced garlic to diced tomatoes. Add 1/2 tsp. pink Himalayan salt & 1/2 tsp. ground pepper to artichoke hearts.

Once quinoa has rested & been fluffed with fork, add diced tomatoes, artichoke hearts & chopped asparagus.

Stir to combine all the ingredients.

Place in individual sized containers to freeze or refrigerate.

Top with pine nuts or wait until after reheating.

Hopefully these meal prep recipes give you confidence to try it as well!

Using ingredients & steps that are shared between recipes [the 2 with pasta & chicken, the 2 with the same veggies] allows you to cut down a lot of extra work!

Enjoy!! πŸ‘ŒπŸΌπŸ˜‰

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