Spring Harvest Rice | Meal Prep Recipe – Vegan

This large batch rice recipe is veggie-packed, vegan and can make enough to feed you throughout the week. Substitutions included in the recipe notes!

Jump to Recipe
meal prep with spring harvest rice
This recipe is great for meal prep! It makes a large batch and keeps well throughout the week.

Versatile & Meal Prep Friendly

This is a meal prep recipe that can easily be adapted to supplement different proteins and side dishes throughout the week, or to be used as is for a delicious and healthy meal prep lunch!

It’s flavor profile is flexible and truly can be made into a side dish or entrée with anything. Similar to Spanish Rice, Spring Harvest Rice uses fresh tomatoes and a plethora of vegetables and spices.

Make as is and it will yield about 10 cups of rice.

chopped vegetables for spring harvest rice
Make the recipe as written, or substitute ingredients you prefer.

Swap It Out

Not everyone likes peas and bell peppers, and that’s a-okay with me! Here’s a few substitution ideas to suit your tastes.

  • Instead of PEAS try edamame or sliced snap peas
  • Instead of BELL PEPPERS try carrots and celery
  • Instead of RICE try farro, barley, quinoa or couscous. Cook according to package directions and follow the rest of the recipe as written.

When swapping vegetables in this recipe, keep the measurements the same. This will ensure your rice comes out as tasty as possible!

Additionally, I encourage you to use simply whatever you have on hand. Even if it’s a combination of the vegetables in your fridge to match the measurements in the recipe – that’s great! You’ll prep a delicious rice dish and cut down on food waste. Win-win.

See recipe for a full list of substitutions.

Use this spring harvest rice as the base for a delicious burrito! Add roasted sweet potatoes, black beans and cheese of your choosing for an easy meal.

Spring Harvest Rice Meal Ideas

Here’s a few ways you can make Spring Harvest Rice a meal.

Vegan

Eat as is with some fried tofu (thai peanut or teriyaki would go well) and crispy balsamic-glazed roasted brussel sprouts

Vegetarian

Wrap rice with black or refried beans in a flour tortilla topped with shredded cheese for an easy vegetarian burrito.

Omnivores

Serve with rotisserie chicken for an easy weeknight dinner.

spring harvest rice on a plate
Spring Harvest Rice — look at all those veggies!

The Cooking Process

To make this rice the best it can be, the vegetables need time to simmer. Put the pot on while you’re doing other things around the house, and check it periodically. You won’t need to watch it the entire time it cooks, so it’s good to cook when you’re already at home and can peek in on it every once in a while.

Browse through the photos below to see different phases of the cooking process and the final product.

There’s no replacement for time when cooking. Each step of the recipe builds a layer of flavor, toasting the spices, sautéing the aromatics, and then adding the fresh tomatoes and allowing them to cook down. The result is a lightly spiced, flavorful rice packed with vegetables. It’s a hearty, flavorful dish.

Spring Harvest Rice (Meal Prep Recipe – Vegan)

This is a meal prep recipe that can easily be adapted to supplement different proteins and side dishes throughout the week, or to be used as is for a delicious and healthy meal prep lunch!
It's flavor profile is flexible and truly can be made into a side dish or entrée with anything. Similar to Spanish Rice, Spring Harvest Rice uses fresh tomatoes and a plethora of vegetables and spices.
Make as is and this will yield about 10 cups of nutrient-rich rice.
Prep Time 20 mins
Cook Time 1 hr
Total Time 1 hr 20 mins
Course dinner, lunch
Cuisine American, Spanish
Servings 10 cups

Ingredients
  

  • 6 cups cooked rice (white or brown) 3 cups uncooked
  • 3 tablespoons olive oil
  • 1 tablespoon each of the following herbs: oregano, parsley, onion powder, garlic powder, smoked paprika, cumin
  • 1 green bell pepper diced
  • 1 yellow onion diced
  • 3 cloves garlic minced
  • 4 cups fresh tomato diced (subsitute canned)
  • ½ red bell pepper diced
  • 1 lb frozen peas
  • 1 tablespoon salt
  • 2 tsp black pepper

Instructions
 

  • First, cook your rice.
    I prefer using an Instant Pot, or Rice Cooker, but you are welcome to use any method you'd like, including microwaved steamed rice (no shame in shortcuts).
    Substitute couscous, farro, or barley and cook according to package directions.
    Set aside for now.
  • In a large, heavy bottomed pot, or dutch oven over medium/medium high heat add oregano, parsley, onion powder, garlic powder, smoked paprika and cumin. Toast briefly (a minute or less) to bolster their flavors.
    Next, add in 3 tablespoons of olive oil, or preferred cooking oil, and heat until shimmering.
  • Add diced onion, garlic, and bell peppers. Sauté until tender, about 10 minutes.
  • Add tomatoes and simmer uncovered over medium heat about 30-40 minutes, until tomatoes are cooked down and there is minimal liquid left in the pot.
    Simply put, it should look less like tomato sauce and more like a big pot of sautéed vegetables.
  • Incorporate the bag of frozen peas and salt and pepper. Mix well to combine and defrost the peas.
    When using frozen peas, it's best to add them at the last minute. If they cook too long, they turn mushy!
  • Add the rice 1-2 cups at a time, mixing well.
    Be sure to break up the chunks of rice to blend with the vegetables. Repeat the process until all of the cooked rice is incorporated.
    Done!

Notes

  • Substitute rice for farro, barley, quinoa, or couscous. Cook according to package directions. 
  • Combine any of your preferred spices for a custom blend. Add some cayenne if you enjoy heat, or swap basil for paprika if you prefer things more mild.
  • Substitute sliced snap peas or edamame for frozen peas, if preferred. 
  • Substitute carrots and celery for bell peppers, maintaining measurements.
Keyword easy meal prep, meal prep recipe, meal prep rice, spring harvest rice, vegan meal prep, vegetarian meal prep

Have you tried this Spring Harvest Rice? What substitutions did you make? Let us know how you liked it in the comments below!

Chickpea Salad | Vegetarian Recipe

A quick and easy recipe for hearty, delicious chickpea salad. Think of it like chicken salad, but with chickpeas and bell peppers instead of chicken and celery! Enjoy on toasted bread, over leafy greens, or on your favorite crackers.

Jump to Recipe
a bowl of chickpeas

Why Chickpeas?

Chickpeas are a great source of protein with a whopping 14 grams in 1 cup. They’re also a substantial source of fiber, with 12 grams per cup. For more on chickpea nutrition, click here.

In addition to their enviable nutritional value, chickpeas are simply delicious! They are (in my humble opinion) the legume of all legumes. Their creamy texture lends itself well to dips like hummus. Alternatively, they make a delicious addition to any dish pan fried with some olive oil and spices, my favorite way to eat them.

Canned chickpeas are affordable and accessible, making them a must have pantry item.

chickpea salad sandwich

Ways to Eat

Enjoy this chickpea salad on some toasted bread with spinach as a sandwich, or spooned over leafy greens for a hearty salad. Or spread over crackers for a quick snack!

This chickpea salad can be made in a large batch ahead of time and enjoyed throughout the week. It’s a great meal prep item because it lasts well in the fridge and can be enjoyed in a variety of ways.

This recipe was featured in 4 Reasons to Eat More Plant-Based. Read full post here.

chickpea salad on toast
Chickpea salad on toast

Easy Chickpea Salad (Garbanzo Bean)

A quick and easy recipe for hearty, delicious chickpea salad. Think of it like chicken salad, but with chickpeas and bell peppers instead of chicken and celery! Enjoy on toasted bread, over leafy greens, or on your favorite crackers.
Prep Time 15 mins
Course dinner, lunch
Cuisine American

Ingredients
  

  • 2 cups chickpeas (garbanzo beans) drained and rinsed if using canned
  • 3 tablespoons mayo use vegan mayo if preferred
  • 1 tablespoon mustard dijon, spicy brown and whole grain all work well
  • ¼ cup chopped green onions can substitute celery if preferred
  • ¼ cup chopped bell peppers any color you'd like
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 1 teaspoon each of spices – paprika, garlic powder, onion powder and chili powder substitute your preferred spices as desired
  • 1 tablespoon horseradish optional
  • Drizzle of olive oil optional

Instructions
 

  • Drain and rinse the chickpeas. Chop onions, and bell peppers. Set aside.
  • In a medium-sized bowl, add the chickpeas. Use a pastry cutter or potato masher to mash the chickpeas in a bowl. Consistency should be a bit chunky, but mashed enough to add easily to a sandwich.
  • Add mayo, mustard, horseradish (optional), salt, pepper, spices, onions, bell peppers and a drizzle of olive oil. Mix well to combine.
  • Taste chickpea salad and adjust seasonings if desired.
  • Enjoy!
Keyword chickpea recipe, chickpea salad, garbanzo bean recipe, vegan recipe, vegetarian recipe