Meal prepping can save you time and help you enjoy delicious, healthy meals throughout the week. Middle Eastern cuisine offers a variety of flavors and dishes that are perfect for meal prep, allowing you to explore new tastes while keeping your weeknight dinners exciting. Here are three diverse examples of Middle Eastern meal prep recipes to get you started!
Hummus is a staple in Middle Eastern cuisine, and it makes for a perfect meal prep item. You can pair it with fresh vegetables for a quick and nutritious snack or light meal.
To prepare, blend 1 can of drained chickpeas, 1/4 cup tahini, juice of 1 lemon, 2 cloves of garlic, and salt to taste in a food processor. Add water gradually until you reach your desired consistency. Divide the hummus into small containers and pack them with an assortment of cut vegetables like cucumbers, bell peppers, and carrots.
These veggie packs can last up to a week in the fridge and are great for on-the-go lunches or snacks. You can also try variations by adding spices like cumin or paprika to your hummus for an extra kick.
Chicken Shawarma bowls are a fantastic meal prep option that combines marinated chicken with fresh veggies and grains. This dish is not only satisfying but also very customizable.
Start by marinating 2 pounds of sliced chicken thighs in a mix of 2 tablespoons olive oil, 2 teaspoons ground cumin, 1 teaspoon ground coriander, 1 teaspoon paprika, juice of 1 lemon, and salt for at least 30 minutes. Grill or bake the chicken until cooked through, then slice it into bite-sized pieces.
For your bowls, prepare a base of quinoa or brown rice. Top with the chicken, sliced cucumbers, diced tomatoes, and a drizzle of tahini sauce. You can batch up to 4-5 bowls and store them in the fridge for a week. Feel free to switch the protein for beef or tofu and add toppings like pickled onions or fresh parsley for a twist.
This hearty lentil and spinach stew is not only filling but also packed with nutrients. It’s a great option for a comforting meal prep dish.
In a large pot, sauté 1 chopped onion, 2 cloves of minced garlic, and 1 diced carrot in olive oil until softened. Add 1 cup of rinsed lentils, 4 cups of vegetable broth, and 1 teaspoon of cumin. Bring to a boil, then reduce to a simmer for about 30 minutes until the lentils are tender. Stir in 2 cups of fresh spinach just before serving.
Once cooled, you can portion the stew into containers for easy reheating during the week. This stew can last up to a week in the fridge or freeze well for longer storage. You can also play with the spices by adding turmeric or coriander to suit your taste.
Enjoy these examples of Middle Eastern meal prep recipes, and feel free to mix and match ingredients to create your own unique meals!