Vegan Bento Box Lunch Meal Prep
Meal prep a variety of simple ingredients that mix-and-match beautifully to create a variety of healthy, budget-friendly packed vegan bento box lunches for adults and kids!
Servings: 5 Lunches
Calories: 76kcal
Ingredients
Grains/Starches:
- Brown Rice
- Whole Wheat Bread
- Whole Wheat Wraps
- Whole Grain Pasta
Vegetables
- Sweet potatoes
- Broccoli
- Carrots
- Cucumbers
- Bell peppers
- Kale
- Romaine
- Tomatoes
Chickpea Burgers
Black Beans
- 1-2 cans black beans drained and rinsed
- Sea salt
- Cumin
- Smoked paprika
- Garlic powder
Chipotle Mayo
- 1 cup raw cashews soaked
- 1 tablespoon lemon juice
- 1 tablespoon apple cider vinegar
- 1 teaspoon yellow mustard
- 1 teaspoon garlic powder
- ½ teaspoon onion powder
- ¼-1/2 teaspoon sea salt
- 1-3 chipotle peppers in adobe sauce
- ½ cup water plus more as needed
Beetroot Hummus
- ¼ cup freshly squeezed lemon juice
- 3 tablespoons tahini
- 1 can chickpeas drained and rinsed
- ½ teaspoon minced garlic
- ½ teaspoon salt
- ½ teaspoon cumin
- 3 tablespoons water or aquafaba
- ¼ cap heaped chopped cooked beetroot
Instructions
Brown Rice
- Place 2 cups of brown rice, 5 cups of water and salt to taste into a rice cooker and press the cook button. Allow the rice to steam while you prepare the other ingredients.
Chipotle Mayo
- Start by soaking 1 cup of raw cashews in boiling water. Once soaking for 15-30 minutes, drain the cashews and add them to a blenderalong with the remaining ingredients. Blend until smooth. Taste and add more chipotle peppers for spice, salt for saltiness, mustard for tang, or water for a thinner consistency.
Vegetables
- Preheat your oven to 400 °F and line two baking sheets with silicone baking mats. Cut the sweet potatoes into your desired shape. I like to leave some whole, cut some into chunks, and some into rounds. This adds variety to your meals throughout the week. Drizzle the cut potatoes with olive oil and sprinkle on salt and pepper to taste. Roast the whole potatoes for about 45 minutes-1 hour and the cut potatoes for about 25-40 minutes.
- Cut the broccoli into florets and the carrots into rounds. Place them on a lined baking sheet and drizzle them with olive oil and sprinkle them with salt and pepper. Roast them for about 20-30 minutes along with the sweet potatoes, stirring after 20 minutes.
Chickpea Burgers
- Drain and rinse the chickpeas. Place them in a food processor along with the remaining ingredients, except for the flour. Pulse until combined, but not smooth. You want to leave a little texture. Pour the mixture into a large mixing bowl and stir in 2 tablespoons of flour. If the batter is still too mushy, add in more flour 1 tablespoon at a time. Form the dough into 6 hearty patties and cook them in a skillet with a drizzle of olive oil for about 10 minutes, flipping them halfway.
Black Beans
- Drain and rinse the black beans. Place them in a container and sprinkle over salt and seasonings to taste. Stir and store.
Beetroot Hummus
- In a small food processor, process the lemon juice and tahini until a thick, creamy paste forms. Then add in the remaining ingredients and process until smooth, adding more water or oil if necessary. Taste and add more salt if needed or more cooked beetroot for a more intense beet flavor.
Notes
Make use of whole food, store-bought items such as fresh tomatoes for burgers, romaine lettuce to put on a burger or in a wrap, nuts, and seeds to sprinkle over salads, etc.
Nutrition information is for chickpea burgers only.
Bento lunch ideas for adults and kids for the week!
- Taco salad with kale, brown rice, roasted sweet potatoes, black beans and chipotle mayo
- Buddha bowl with kale, brown rice, roasted veggies, chickpea burger and hummus
- Burger with whole grain bread, chickpea burger, chipotle mayo, lettuce, and tomato.
- Salad with crumbled up chickpea burger, roasted sweet potatoes, chopped up raw veggies and hummus thinned out for a dressing.
- Pasta with thinned out hummus for a sauce, roasted veggies and a broken up chickpea burger on top.
- Loaded sweet potato stuffed with black beans, roasted veggies and chipotle mayo.
Nutrition
Calories: 76kcal | Carbohydrates: 6g | Protein: 1g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 518mg | Potassium: 105mg | Fiber: 1g | Sugar: 1g | Vitamin A: 108IU | Vitamin C: 3mg | Calcium: 17mg | Iron: 1mg
