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meal prep ideas vegan salads

Meal Prep - Vegan Salads

Meal Prep for Vegan Salads - Around 1 hour of work (not entirely active time) and you have a week's worth of healthy salads ready - vegan and gluten free too!
Prep Time 30 minutes
Cook Time 45 minutes
Total Time 1 hour 15 minutes
Servings 5 boxes


  • 1 cup brown rice
  • 1 tsp coconut oil
  • 1 cup small kidney beans
  • 1 small cabbage
  • 1 red bell pepper
  • 1 yellow bell pepper
  • 1 medium cucumber
  • 1 medium carrot
  • 1 medium radish
  • 1 mixed lettuce bag (2 packed cups)
  • 200 grams firm tofu
  • 1 tbsp sesame seeds
  • 1/4 tsp smoked paprika
  • 1/4 tsp black pepper
  • 1 tsp soya sauce (for GF option, use tamari)
  • 2-3 tbsp olive oil


  • Beans: Soak the kidney beans overnight. Drain the soaking water, add 3 cups water in a pressure cooker and pressure cook the beans for 3 whistles. When cooker has cooled, open and drain the cooked beans. Keep aside.
  • Rice: Wash the rice 2-3 times until the water runs clear. Cook in a rice cooker with 1 tsp coconut oil, 1/2 tsp salt. Once cooked, fluff the grains and keep aside.
  • Vegetables: Preheat the oven to 190°C. Line a sheet pan with foil or parchment.
  • Slice the cabbage into 1/2 inch thick rounds. Arrange on the baking sheet. Cut the bell peppers around the sides into 4 pieces, avoiding the core with the seeds. Arrange on baking sheet. Drizzle olive oil over the cabbage steak and bell peppers. Sprinkle salt and bake for 30-40 minutes. Remove the roasted veggies and keep aside.
  • Using a julienne peeler or spiraliser, shave off noodles from the carrot, cucumber and radish.
  • Greens: Wash the lettuce / greens 2-3 times in a tub of water, shaking off any sand. Dry the leaves in a salad spinner. Cut into bite sized pieces and keep aside.
  • Tofu: Cut tofu into 8 pieces and mop dry with a cotton towel. Heat some oil in a pan. Add sesame seeds, smoked paprika powder and add the tofu pieces. Keep tossing on high flame until they are golden brown. Add the soya sauce and toss well for 1-2 minutes. Keep aside.

To prepare the 5 vegan salad bowls - take 5 clean, dry boxes. Place 100 grams cooked rice in each.

  • Box 1 and 2: In addition to the rice, serve 50 grams cooked beans. Chop the roasted cabbage steak into bite sized pieces and add to both boxes. If possible peel off the skin from roasted bell peppers and add 1 piece of each chopped into bite sized pieces. Add a handful of mixed lettuce.Dressing: Creamy turmeric dressing
  • Box 3: In addition to rice, serve 50 grams beans. Add some carrot, radish and cucumber noodles to the bowl. Add handful of mixed lettuce.
  • Box 4 and 5: In addition to rice, add lettuce, roasted cabbage and peppers, carrot, radish and cucumber noodles and top with 4 pieces of sesame tofu on each. Dressing: Soy honey ginger dressing