Meal prepping can save you time and effort throughout the week, and one-pot meals make it even easier. These meals come together quickly and require minimal cleanup, making them perfect for busy individuals or families. Below, I’ll share three diverse examples of one-pot rice and grain meal prep that are not only delicious but also packed with nutrients!
This Mediterranean Quinoa Bowl is perfect for lunch or dinner, providing a flavorful and healthy option that can be stored and enjoyed throughout the week. It’s vegetarian and gluten-free, making it suitable for various dietary preferences.
Start by rinsing 1 cup of quinoa under cold water. In a large pot, combine the rinsed quinoa with 2 cups of vegetable broth, 1 cup of diced tomatoes (canned or fresh), 1 chopped cucumber, 1 bell pepper, and 1/4 cup of Kalamata olives. Add 1 teaspoon of dried oregano, salt, and pepper to taste. Bring everything to a boil, then reduce the heat to low, cover, and simmer for about 15-20 minutes, or until the quinoa is fluffy and the liquid is absorbed. Fluff the quinoa with a fork, then stir in 1/4 cup of crumbled feta cheese and the juice of 1 lemon before serving.
You can easily customize this bowl by adding grilled chicken or chickpeas for extra protein. Feel free to swap out veggies based on what you have on hand!
This Spicy Chicken and Rice Skillet is a comforting dish that’s perfect for a family dinner. It’s hearty, filling, and full of flavor – and it all comes together in one pot!
Begin by heating 1 tablespoon of olive oil in a large skillet over medium heat. Add 1 pound of boneless, skinless chicken thighs, seasoned with salt and pepper, and cook until browned on both sides (about 5-7 minutes). Remove the chicken and set it aside. In the same pot, add 1 chopped onion, 2 cloves of minced garlic, and 1 cup of diced bell peppers. Sauté until the vegetables are tender, about 5 minutes. Stir in 1 cup of long-grain rice, 2 cups of chicken broth, and 1 tablespoon of hot sauce (adjust to your heat preference). Return the chicken to the pot, cover, and simmer for 20-25 minutes until the rice is cooked and the chicken is tender. Garnish with chopped cilantro before serving.
For a vegetarian version, substitute the chicken with black beans or lentils, and use vegetable broth instead. You can also adjust the spices to make it milder or spicier!
This Coconut Curry Lentil Rice is a vegan delight that combines the goodness of lentils and rice with aromatic spices. It’s a great option for meal prep as it keeps well in the fridge and is packed with protein.
In a large pot, heat 1 tablespoon of coconut oil over medium heat. Add 1 chopped onion, 2 cloves of minced garlic, and 1 tablespoon of grated ginger. Sauté until the onion is translucent. Stir in 1 cup of brown rice, 1 cup of red lentils, 1 can of coconut milk, and 2 cups of vegetable broth. Add 2 tablespoons of curry powder, salt, and pepper to taste. Bring to a boil, then reduce the heat to low, cover, and simmer for 30-35 minutes, or until the rice and lentils are tender. Before serving, stir in a handful of spinach until wilted.
Feel free to add more veggies, such as carrots or bell peppers, for added nutrition. You can also adjust the curry powder based on your spice preference.
These examples of one-pot rice and grain meal prep not only simplify your cooking routine but also offer delicious and nutritious meals you can enjoy throughout the week. Happy cooking!