If you're tired of sad desk lunches or spending money on takeout, this Food To Take To Work recipe is your answer. It's a vibrant, protein-packed grain bowl that travels well and tastes delicious at room temperature or cold.
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This meal prep bowl combines fluffy quinoa, roasted chickpeas, crunchy vegetables, and a zesty lemon-tahini dressing. It's balanced, satisfying, and easy to customize with whatever you have on hand.
Make a big batch on Sunday and you'll have healthy, delicious lunches ready for the entire week. No more mid-day slumps or vending machine regrets!
Why You'll Love This Recipe
About the Ingredients
1 cup (180g) quinoa, rinsed
Use any color quinoa; rinse well to remove bitterness. Substitute with couscous or farro for a different texture.
2 cups (480ml) vegetable broth or water
Broth adds flavor; use water if you prefer. Low-sodium broth recommended.
1 can (15 oz / 425g) chickpeas, drained and rinsed
Also called garbanzo beans. You can use 1.5 cups cooked chickpeas; try adding smoked paprika for extra flavor.
2 tablespoons (30ml) olive oil, divided
Extra-virgin olive oil for roasting and dressing. You can use avocado oil for high-heat roasting.
1 teaspoon smoked paprika
Adds a smoky depth. Substitute with regular paprika or chili powder for a kick.
1/2 teaspoon garlic powder
Or use 1 minced fresh garlic clove. Onion powder also works.
Salt and black pepper, to taste
Kosher salt preferred; adjust to your preference.
1 large red bell pepper, diced
Any color bell pepper works. Add cucumber or carrots for extra crunch.
1 cup (150g) cherry tomatoes, halved
Grape tomatoes also work. In winter, use sun-dried tomatoes (rehydrated) for concentrated flavor.
1/2 small red onion, finely chopped
Soak in cold water for 10 minutes to mellow the bite. Shallots or green onions are good substitutes.
1/4 cup (60ml) lemon juice (about 2 lemons)
Fresh lemon juice is best. Bottled works in a pinch; add a pinch of lemon zest for more flavor.
3 tablespoons (45g) tahini
Stir well before measuring. Substitute with Greek yogurt for a creamier, tangier dressing.
2 tablespoons (30ml) water, plus more as needed
To thin the dressing. Add gradually until desired consistency.
1 tablespoon chopped fresh parsley (optional)
For garnish. Use cilantro or dill if you prefer.
Tips & Tricks
- Roast the chickpeas on a preheated baking sheet to ensure they get crispy, not soggy.
- Make the dressing in a small jar and shake well—it emulsifies better than whisking.
- Let the quinoa cool completely before assembling the bowls to prevent wilting.
- Store the dressing separately and add right before eating to keep everything fresh.
Pro Tips
Step-by-Step Instructions
1. Cook the Quinoa
In a medium saucepan, combine quinoa and broth (or water). Bring to a boil over high heat, then reduce to low, cover, and simmer for 15 minutes. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork and set aside to cool.
2. Roast the Chickpeas
Preheat your oven to 425°F (220°C). Pat the chickpeas dry with a paper towel. Toss with 1 tablespoon olive oil, smoked paprika, garlic powder, salt, and pepper. Spread on a baking sheet in a single layer. Roast for 20-25 minutes, shaking the pan halfway, until golden brown and crispy. Set aside to cool.
3. Prep the Vegetables
While the quinoa and chickpeas cook, dice the bell pepper, halve the cherry tomatoes, and finely chop the red onion. Place them in a large bowl.
4. Make the Dressing
In a small bowl or jar, whisk together the lemon juice, tahini, remaining 1 tablespoon olive oil, and 2 tablespoons water. Season with salt and pepper. If too thick, add more water, a teaspoon at a time, until it reaches a pourable consistency.
5. Assemble the Bowls
Once the quinoa and chickpeas have cooled, add them to the bowl with the vegetables. Pour the dressing over and toss gently to combine. Taste and adjust seasoning.
6. Pack and Store
Divide the mixture evenly among 4 airtight containers. Garnish with fresh parsley if using. Seal and refrigerate. They will keep for up to 4 days.
Delicious Variations
Add Protein
Mix in grilled chicken, tofu, or canned tuna for an extra protein boost.
Switch the Grain
Use brown rice, farro, or bulgur instead of quinoa for a different texture.
Make it Warm
Serve immediately while the quinoa and chickpeas are still warm for a cozy dinner.
How to Store Food To Take To Work
Refrigerator
Store in airtight containers for up to 4 days. Keep dressing separate if possible to prevent sogginess.
Freezer
The assembled bowls can be frozen for up to 2 months, but the texture of the vegetables will change. Thaw overnight in the fridge.
Reheating
Enjoy cold or at room temperature. To reheat, microwave for 1-2 minutes, stirring halfway, until warmed through.
Frequently Asked Questions
Q: Can I meal prep this for the whole week?
Yes, this recipe is perfect for meal prep. Store in airtight containers in the fridge for up to 4 days. Keep the dressing separate and add it just before eating for the best texture.
Q: Can I use canned chickpeas instead of dried?
Absolutely, canned chickpeas are convenient and save time. Just rinse and drain them well before roasting. If using dried, soak and cook them first, then follow the recipe.
Q: What can I use instead of tahini?
If you don't have tahini, you can substitute with Greek yogurt for a creamy, tangy dressing, or use almond butter for a nutty flavor. Adjust the consistency with water as needed.
Q: Can I freeze this dish?
You can freeze the assembled bowls for up to 2 months, but the vegetables may become soft after thawing. For best quality, freeze without the dressing and add fresh veggies after thawing.
Q: Is this recipe vegan?
Yes, this recipe is naturally vegan as written. It uses plant-based ingredients like quinoa, chickpeas, and tahini. It's also gluten-free if you use certified gluten-free quinoa.
I hope you love this Food To Take To Work as much as I do! If you try it, be sure to leave a comment below and let me know how it turned out. Don't forget to share your creations on social media using #FoodToTakeToWork—I can't wait to see your delicious meal prep!
Food To Take To Work
Food To Take To Work: a hearty, healthy, and portable meal prep bowl ready in 30 minutes. Perfect for busy weekdays.
🧂 Ingredients
- 1 cup (180g) quinoa, rinsed
- 2 cups (480ml) vegetable broth or water
- 1 can (15 oz / 425g) chickpeas, drained and rinsed
- 2 tablespoons (30ml) olive oil, divided
- 1 teaspoon smoked paprika
- 1/2 teaspoon garlic powder
- Salt and black pepper, to taste
- 1 large red bell pepper, diced
- 1 cup (150g) cherry tomatoes, halved
- 1/2 small red onion, finely chopped
- 1/4 cup (60ml) lemon juice (about 2 lemons)
- 3 tablespoons (45g) tahini
- 2 tablespoons (30ml) water, plus more as needed
- 1 tablespoon chopped fresh parsley (optional)
📋 Instructions
- 1Cook the Quinoa — In a medium saucepan, combine quinoa and broth (or water). Bring to a boil over high heat, then reduce to low, cover, and simmer for 15 minutes. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork and set aside to cool.
- 2Roast the Chickpeas — Preheat your oven to 425°F (220°C). Pat the chickpeas dry with a paper towel. Toss with 1 tablespoon olive oil, smoked paprika, garlic powder, salt, and pepper. Spread on a baking sheet in a single layer. Roast for 20-25 minutes, shaking the pan halfway, until golden brown and crispy. Set aside to cool.
- 3Prep the Vegetables — While the quinoa and chickpeas cook, dice the bell pepper, halve the cherry tomatoes, and finely chop the red onion. Place them in a large bowl.
- 4Make the Dressing — In a small bowl or jar, whisk together the lemon juice, tahini, remaining 1 tablespoon olive oil, and 2 tablespoons water. Season with salt and pepper. If too thick, add more water, a teaspoon at a time, until it reaches a pourable consistency.
- 5Assemble the Bowls — Once the quinoa and chickpeas have cooled, add them to the bowl with the vegetables. Pour the dressing over and toss gently to combine. Taste and adjust seasoning.
- 6Pack and Store — Divide the mixture evenly among 4 airtight containers. Garnish with fresh parsley if using. Seal and refrigerate. They will keep for up to 4 days.
