Meal Prep Recipe by Carolin Kotke

DO01270837 - Meal Prep Recipe by Carolin Kotke

A quick, healthy and balanced lunch dish that I always enjoy making is my millet salad or a colorful quinoa bowl. This is rich in good healthy nutrients and fiber for our intestinal flora. But best of all: easy and quick to prepare and perfect as a meal prep for the next day or on the go. You can eat the bowl warm or enjoy it as a cold salad on the go. For example, if I have a long car or train journey ahead of me, I usually get my quinoa bowl as food. I tell you, better than any highway rest stop food 😉

The secret in the quinoa bowl is definitely the spices. You can make it easy for yourself and use ras el hanout spice (or alternatively, for example, garam masala spice) for the seasoning or experiment with the individual spice components. Turmeric, for example, is anti-inflammatory and good for our liver, pepper can help with heartburn, cloves are said to have a mood-enhancing effect, ginger boosts your metabolism and cumin makes your food easier to digest. And in the combo they are really tasty and actually make up the whole dish 😉

Another highlight is the herbal cream. Coconut yoghurt is not only suitable as a sweet dessert, but with the right spices you can also use it as a fresh vegan herb cream side dish for the quinoa salad. Try it out and report. Healthy eating really can be that simple 🙂

Colorful quinoa bowl

Ingredients for 2 servings:

  • 100g quinoa
  • 200g vegetable broth
  • 70g chickpeas
  • 2 tbsp chopped almonds
  • 1 spring onion
  • 1 carrot
  • 1/2 zucchini
  • 2 sprigs of mint
  • 1-2 tbsp raisins or cranberries
  • 1 handful of spinach leaves
  • some lemon juice
  • some salt & ras el hanout seasoning

Ingredients for the herbal cream:

  • 150 g coconut yoghurt
  • 1/2 bunch of herbs or eg 1-2 tablespoons alkaline herbs from eg Sonnentor
  • 1 tbsp lemon juice
  • 1 pinch of salt and pepper


  1. Bring the vegetable broth to a boil and then add the washed quinoa and cook over medium heat for about 10-15 minutes.
  2. In the meantime, the spring onion, carrot and zucchini can be cut into small pieces. These are then steamed briefly in a pan with a little oil together with the chickpeas. In addition, the mint can be cut into small pieces.
  3. The quinoa should be ready by now. Here we can now add the vegetables, the mint (careful, leave some mint for the herb cream), almonds, raisins and some lemon juice and season the whole thing with a little salt & ras el hanout.
  4. Finally, we take care of the herbal cream. To do this, mix the yoghurt together with some mint, lemon juice and herbs and season with salt and pepper.
  5. I always use some leaf salad with apple cider vinegar as a side dish.

Enjoy the meal!

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1676317782 731 Meal Prep Recipe by Carolin Kotke - Meal Prep Recipe by Carolin Kotke
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