On-The-Go Lunch: Spring Veg Bowl
Roasted Veg & Tempeh with Mixed Grains (+ your choice of protein and healthy fats)
This fibre-fuelled base mixture of roasted vegetables & tempeh with mixed grains makes the best meal prep base for an on-the-go lunches. Plus, it lasts well out of the fridge for a few hours making ideal for taking to work or out-and-about with you. Simply add a quick source of protein and healthy fats for a balanced meal!
Tip: change the protein up throughout the week for a variety of nutrients and flavour.
Servings: 4, Time: 30 minutes, Store: 4 days in the fridge
Ingredients
1 cauliflower head, chopped into bite size florets
250g cherry tomatoes, halved
250g mushrooms (stems & caps), cut into chunks
2 mixed bell peppers (eg yellow and orange), chopped into bite size chunks
3 tbsp olive oil
2 tbsp mixed herbs
100g tempeh, cubed
½ leek, finely sliced
200g kale (or cavolo nero), roughly torn
1 pouch mixed grains (eg Merchant Gourmet Glorious Grains)
Salt & pepper
Knob of butter or olive oil
Pinch chilli flakes (optional)
Additional topping ideas:
Boiled egg
Avocado
Sunflower seeds
Crumbled feta
Shaved parmesan
Poached chicken
Smoked salmon
Tinned sardines/anchovies
Shopped almonds
Tahini dressing
Method
- Preheat the oven to 180C fan and line a large baking tray (or two)
- In a large mixing bowl add the cauliflower, cherry tomatoes, mushrooms and bell peppers. Drizzle with olive oil, and sprinkle with mixed herbs, salt and pepper.
- Spread evenly on the baking tray and roast in the oven for 15 minutes.
- Toss the tempeh in the same mixing bowl with the herby oil that remains (add a little more oil if needed), then add to the roasted vegetable tray.
- Roast for another 10 minutes until the veg is crisping up and the tempeh golden brown.
- Meanwhile, melt a knob of butter in a frying pan and sauté the leeks and cavolo nero for 5 minutes.
- Add the pouch of grains to the pan with a dash of water and heat through.
- Mix the roasted vegetables, grains, kale and leeks in a large bowl and divide into portions in separate tupperware
- Allow to cool completely before storing in the fridge or freezer for a later date.
- To serve, pair with a protein. If you want to add a dressing, take this in a small jar to add just before eating.
Tip: freeze two portions and store two portions in the fridge!
