High Protein Meal Prep with Balsamic Kale and Quinoa
Craft a feast of health with Balsamic Kale and Quinoa Meal Prep. Grilled tofu, crispy chickpeas, and a flavorful balsamic dressing create a symphony of taste and nutrition in every bite.
Ingredients
Quinoa
- 2 cups veg broth or water
- 1 ¼ cups dry quinoa
- olive oil to drizzle
Balsamic Dressing
- ¼ cup extra virgin olive oil
- 3 tbsp thick balsamic vinegar
- ½ tsp dijon mustard
- 1 tbsp maple syrup (reduce or remove if you like it less sweet)
- salt & pepper to taste
Chickpeas
- 1 19oz can rinsed and drained chickpeas
- 1 tbsp extra virgin olive oil
- 1 tsp garlic powder
- 2 tsp Italian seasoning
Kale
- 1 large head kale
- ½ tbsp olive oil
Toppings
- ¼ cup almond slivers
- vegan parmesan cheese
Balsamic Grilled Tofu
- 1 block extra firm tofu, pressed
- 2 tbsp balsamic vinegar
- 1 tbsp extra virgin olive oil
- 1 tbsp soy sauce or tamari
- 1 tsp maple syrup
- salt and pepper to taste
Instructions
- Start by cooking quinoa according to package instructions. Cook quinoa with vegetable broth instead of water for more flavour.
- Pre-heat oven to 450 degrees.
- Meanwhile, cut the drained and pressed tofu into 8 equal slices. In a shallow dish, mix together balsamic, olive oil, soy sauce, maple syrup salt and pepper. Add tofu in and allow to marinate for 10-30 mins, flipping tofu halfway.
- Cut washed and dried kale into bite sized pieces and massage for 1 minute with a little olive oil.
- Add chickpeas onto a large baking sheet with parchment paper, and toss with olive oil, garlic powder, and Italian seasoning. Move to one side of the sheet pan.
- Add kale to the same sheet pan as the chickpeas on its own side. Spread everything out evenly.
- Add the cooked quinoa to a separate baking sheet, and drizzle with olive oil. Toss to combine.
- Add both baking sheets into the oven and roast at 450 for 10-12 minutes. Check on the kale to see that it's lightly crisp. If it needs a few more minutes, toss it and place back into the oven.
- Once the kale is done, remove the kale and set aside. Spread the chickpeas evenly over the baking sheet and place back in the oven.
- Preheat grill to medium then grill 3-4 mins per side. (I grilled mine on a cast iron grill pan on the stove, but if you don't have a grill the tofu can be fried in a pan) Drizzle any remaining marinade on top of the cooked tofu.
- Toss the quinoa and chickpeas a few times to ensure they crisp up evenly. Continue roasting the quinoa and chickpeas until they are nice and crispy. This should be around another 15-20 minutes. Keep an eye on them to ensure they are crispy, but not burnt. Taste the quinoa as you stir it to see if it's crisp enough for your liking.
- Meanwhile make the dressing by adding olive oil, balsamic, dijon, maple syrup salt and pepper to a mason jar and shaking to combine.
- Divide cooked tofu, kale, crispy quinoa, and chickpeas into 4 meal prep containers. Top with slivered almonds and vegan parmesan cheese. Enjoy!
Notes
Note: Nutritional information is approximate values and can vary significantly depending on the specific brands of ingredients used. Disclaimer: This information is for general guidance only and should not be considered professional nutritional advice.
Nutrition
Serving: 250g | Calories: 450kcal | Carbohydrates: 65g | Protein: 25g | Fat: 22g | Saturated Fat: 5g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 9g | Sodium: 750mg | Potassium: 500mg | Fiber: 9g | Sugar: 25g | Vitamin A: 500IU | Vitamin C: 30mg | Calcium: 90mg | Iron: 5mg
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