When life gets hectic, cooking can sometimes feel like a daunting task. But with one-pot meal prep, you can whip up hearty, healthy meals without spending hours in the kitchen. These meals are not only time-saving but also minimize cleanup, making your weeknights a breeze. Here are three diverse and practical examples of one-pot meal prep that will keep you satisfied throughout the week!
This vibrant dish is packed with protein and flavor, making it perfect for a quick lunch or dinner during the week. The combination of chickpeas and quinoa provides a filling and nutritious base.
Start by rinsing one cup of quinoa and placing it in a pot with two cups of vegetable broth. Add one can of drained and rinsed chickpeas, one diced red bell pepper, one chopped cucumber, one cup of cherry tomatoes, and a handful of olives. Season with a teaspoon of dried oregano, salt, and pepper to taste. Bring to a boil, then reduce the heat, cover, and let it simmer for about 15 minutes until the quinoa is fluffy and all the flavors meld together.
Once cooked, drizzle with a simple dressing made of olive oil, lemon juice, and garlic. This meal can be served warm or cold, making it versatile for your busy week.
Notes: You can easily customize this dish by adding grilled chicken or feta cheese for added flavor. For a vegan option, just skip the cheese!
If you’re craving comfort food, this one-pot chicken and rice dish is sure to hit the spot! It’s a classic family favorite that’s simple to prepare.
Begin by heating two tablespoons of olive oil in a large pot over medium heat. Season four chicken thighs with salt, pepper, and your favorite herbs (like thyme or paprika). Brown the chicken on both sides, then remove it from the pot. In the same pot, add one chopped onion, two minced garlic cloves, and one cup of sliced carrots. Sauté until the onion is translucent, about 5 minutes.
Next, add one cup of long-grain rice, stirring to coat it in the oil and veggies. Pour in two cups of chicken broth, and place the browned chicken thighs back on top. Bring everything to a boil, then reduce to a low simmer, cover, and cook for about 20-25 minutes until the rice is tender and the chicken is cooked through.
Notes: You can swap the chicken thighs for breasts or even use shrimp for a different flavor profile. Toss in some frozen peas in the last few minutes of cooking for a pop of color and nutrition.
This hearty stew is not only filling but also packed with nutrients. It’s a great way to use up any leftover vegetables in your fridge!
In a large pot, heat one tablespoon of olive oil over medium heat. Add one chopped onion, two diced carrots, and two chopped celery stalks. Sauté until the vegetables soften, about 5 minutes. Stir in two cloves of minced garlic, one teaspoon of cumin, and one teaspoon of smoked paprika, cooking for another minute until fragrant.
Next, add one cup of rinsed lentils, four cups of vegetable broth, and any chopped vegetables you have on hand (like zucchini, bell peppers, or spinach). Bring to a boil, then reduce to a simmer and cover. Cook for about 30-40 minutes until the lentils are tender.
Notes: This stew is easily customizable; feel free to throw in your favorite spices or herbs. If you like it spicy, add some crushed red pepper flakes! It also freezes well, so make a big batch and save some for later.
With these three examples of one-pot meal prep for busy weeknights, you can tackle your evenings with ease and enjoy delicious, home-cooked meals without the fuss!