This Easy Vegan Meal Prep with Chickpeas, Spinach, and Creamy Coconut Sauce is a delicious, wholesome, and versatile dish perfect for busy weeks. Combining hearty chickpeas, tender spinach, and a luscious coconut sauce, this recipe is a satisfying plant-based option that’s packed with protein, fiber, and rich flavors.
Ready in just 30 minutes, this one-pan recipe makes meal prepping a breeze and ensures you have a flavorful, nourishing meal ready to go.
Why You’ll Love This Recipe
- Meal Prep Friendly: Perfect for prepping ahead and reheats beautifully.
- Rich and Creamy: The coconut sauce is luxurious without being heavy.
- Simple Ingredients: Uses pantry staples and fresh veggies.
- Customizable: Add your favorite vegetables or grains for variety.
Ingredients
For the Main Dish:
- 1 tablespoon olive oil (or coconut oil)
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon turmeric
- 1 can (15 oz) chickpeas, drained and rinsed
- 2 cups fresh spinach, chopped
- 1 can (14 oz) coconut milk (full-fat or lite)
- 1 tablespoon soy sauce (or tamari for gluten-free)
- 1 tablespoon lemon juice
- Salt and pepper, to taste
For Serving:
- 2 cups cooked jasmine rice, quinoa, or couscous
- 1/4 cup fresh cilantro, chopped (optional, for garnish)
Ingredient Breakdown
Chickpeas
A protein-packed and fiber-rich legume that makes this dish hearty and filling.
Coconut Milk
Provides a creamy base that balances the spices and creates a luxurious sauce.
Spinach
Adds freshness, color, and essential vitamins like A and C.
Instructions
Step 1: Sauté the Aromatics
- Heat the olive oil in a large skillet over medium heat.
- Add the diced onion and sauté for 3-4 minutes, until softened.
- Stir in the garlic, cumin, smoked paprika, and turmeric. Cook for 1 minute, until fragrant.
Step 2: Cook the Chickpeas and Spinach
- Add the chickpeas to the skillet and toss to coat in the spices. Cook for 2-3 minutes.
- Stir in the chopped spinach and cook for another 2 minutes, until wilted.
Step 3: Make the Coconut Sauce
- Pour in the coconut milk and stir to combine.
- Add the soy sauce, lemon juice, salt, and pepper. Simmer for 5-7 minutes, until the sauce thickens slightly.
Step 4: Assemble the Meal Prep Bowls
- Divide the cooked rice (or grain of choice) among 4 meal prep containers.
- Top each container with the chickpea and spinach mixture.
- Garnish with fresh cilantro, if desired.
Step 5: Store and Serve
- Let the containers cool to room temperature before sealing.
- Store in the fridge for up to 4 days. Reheat in the microwave or on the stovetop before serving.
Picture Gallery
Tips and Variations
- Add More Veggies: Include diced sweet potatoes, zucchini, or bell peppers for extra nutrition.
- Make It Spicy: Add red chili flakes or a dash of cayenne pepper for a kick of heat.
- Switch the Protein: Replace chickpeas with tofu, tempeh, or cooked lentils for variety.
- Serve with Greens: Pair with a simple side salad or steamed broccoli for a complete meal.
Nutritional Information (Per Serving – 1 of 4)
- Calories: 360
- Protein: 10g
- Carbohydrates: 40g
- Fat: 18g
- Fiber: 8g
- Iron: 25% of the daily value
- Vitamin A: 50% of the daily value
This dish is a balanced, nutrient-packed option that’s perfect for lunch or dinner.
Conclusion
This Easy Vegan Meal Prep with Chickpeas, Spinach, and Creamy Coconut Sauce is a flavorful and satisfying recipe that’s perfect for busy lifestyles. With its rich, creamy sauce and hearty ingredients, this dish is sure to become a go-to in your meal prep rotation.
Have you tried this recipe? Share your feedback in the comments below! Don’t forget to post your meal prep photos on social media and tag us—we’d love to see your delicious creations.
Frequently Asked Questions
1. Can I freeze this recipe?
Yes! Let the chickpea mixture cool completely, then transfer it to freezer-safe containers. Freeze for up to 3 months and thaw overnight in the fridge before reheating.
2. Can I make this oil-free?
Absolutely. Sauté the onion and garlic in a splash of vegetable broth instead of oil.
3. Can I use other greens instead of spinach?
Yes! Kale, Swiss chard, or arugula are great substitutes.
4. What pairs well with this dish?
Serve with naan bread, flatbread, or a side of roasted vegetables for a complete meal.
5. Can I make this gluten-free?
This recipe is naturally gluten-free if you use tamari instead of soy sauce.
Disclaimer: The nutritional information provided is an estimate based on standard ingredient values and typical serving sizes and is for informational purposes only. Variations in ingredients, brands, preparation methods, and portion sizes may result in differences in the actual nutritional content of your dish. This recipe is not intended to replace professional dietary advice or medical guidance. Individual dietary needs vary, so always consult a registered dietitian, nutritionist, or healthcare provider for specific concerns. By using this recipe, you agree that the creators are not responsible for any outcomes, including inaccuracies or adverse reactions.