Meal Prep: Buddha Bowl, Satay Noodles & Black Bean Burger
Want to meal prep without getting stuck eating the same thing every day? This recipe is all about creating building blocks — flavour-packed components you can mix and match into three totally different meals. You’ll spend a little time up front roasting, baking and blending, but once that's done, it only takes a few minutes to assemble each dish on the day. It’s a smarter, more flexible way to meal prep that saves you time and keeps your taste buds happy!
Takes 1 hour 20 minutes
Serves 2
Ingredients
Roasted Vegetables (baked on 2 trays):
- 1 sweet potato
- 1 cauliflower
- 1 red onion sliced
- 2 tbsp olive oil
- Salt and pepper
Smoky Tofu:
- 300 g block tofu drained & cut into small 2cm cubes
Tofu Dressing:
- 1 tsp smoked paprika
- 2 tbsp tamari or soy sauce
- 1 tbsp maple syrup
- 1 tsp garlic powder
Quinoa & Broccoli:
- 250 g quinoa approx. 1½ cups
- 400 ml water approx. 1⅔ cups
- Pinch salt
- 1 medium head broccoli
Peanut Satay Sauce:
- 2 tbsp peanut butter
- 1 tbsp vinegar
- 2 tbsp tamari or soy sauce
- 1 tbsp coconut sugar or brown sugar
- 1 clove garlic
- 1 tsp sesame oil
- Juice of ½ lime
- ½ thumb-sized piece of ginger
- 2 tbsp warm water
Homemade Ketchup:
- 100 ml ½ cup tomato purée (unsweetened)
- 2 tbsp apple cider vinegar
- 2 tbsp maple syrup or date syrup/honey
- ½ tsp garlic powder
- ¼ tsp salt
Dukkah:
- 4 tbsp almonds or walnuts
- 2 tbsp sesame seeds
- 1 tbsp coriander seeds
- ½ tsp black peppercorns or ground black pepper
- ½ tsp sea salt
Pickled Red Onion:
- 1 red onion
- 75 ml vinegar approx. 5 tbsp
- 75 ml water approx. 5 tbsp
- Pinch salt
- 1 tsp maple syrup
Extras for Assembly:
- 3 burger buns
- 250 g noodles of choice
- 2 ripe avocados
- 1 x 400g tin of black beans
- 20 g coriander cilantro
Instructions
Make your Components
Roast the Veg:
- Roast at 200°C for 25–30 mins until golden.
Bake the Tofu:
- Mix the tofu dressing ingredients together and coat the tofu cubes. Bake at 200°C for 25 mins, tossing halfway through.
Cook the Quinoa & Broccoli:
- Cut the broccoli into small bite-sized pieces. Add the quinoa, water, and a pinch of salt to a saucepan and bring to the boil with the lid on. Once boiling, place the lid ajar to let out steam and reduce to a gentle simmer. Cook until about 2cm of water remains, then turn off the heat, add the broccoli, cover, and leave to steam for 10 mins.
Make the Peanut Satay Sauce:
- Peel and finely grate the garlic and ginger. In a bowl, combine warm water, peanut butter, vinegar, tamari, coconut sugar, grated garlic and ginger, sesame oil, and lime juice. Stir until smooth and well combined.
Make the Ketchup:
- Mix all ingredients together in a small bowl and season to taste.
Make the Dukkah:
- Roughly chop the almonds. Add to a dry frying pan with the sesame seeds, coriander seeds, pepper, and salt. Toast for about 5 mins, stirring regularly, until the seeds start to pop. Remove from heat and grind in a pestle and mortar or pulse in a blender.
Make the Pickled Red Onion:
- Peel and finely slice the red onion. Add to a glass or jar with the vinegar, water, salt, and maple syrup. Mix and let sit for 15 mins.
Assemble Your Dishes
Assemble the Buddha Bowl:
- Divide approx. 70g of cooked tofu between 2 bowls along with a generous handful of roasted veg. Add approx. 100g of cooked quinoa to each bowl, followed by 3 tbsp of pickled red onion. Cut 1 avocado in half, scoop out the flesh, slice, and divide between the bowls. Garnish with dukkah.
Assemble the Satay Noodles:
- Cook 200g of noodles and drain. In a large frying pan, add approx. 200g roasted veg, 100g tofu, some broccoli, satay sauce, and 2–4 tbsp water. Heat over medium heat until bubbling. Taste and adjust seasoning. Garnish with pickled red onion and fresh coriander.
Assemble the Black Bean Burger:
- Rinse and drain the black beans. In a large bowl, mash together with remaining quinoa, roasted veg, and tofu. Add 1 tbsp smoked paprika, 2 tbsp tamari, juice of 1 lime, and 15g chopped coriander. Mash with a potato masher (or pulse in a food processor) until combined.
- Too dry? Add 2 tbsp water.
- Too wet? Add 1–2 tbsp flour.
- Shape into 4–5 burgers. Fry in a non-stick pan with 1–2 tbsp oil until golden on both sides. Toast the buns. Spread mayo on one side and ketchup on the other. Slice the second avocado and add 2–3 slices per burger, then top with a burger patty and serve.
I loved this meal prep! Easy peasy, delish, and budget friendly! I would love more of your meal prep ideas. Thanks, you guys are the best!
So happy to know you loved it! 😊