Meal Prep Soup Lunch


Meal Prep Soup Lunch

Submitted by: Shirley Keyes, Rock Energy Cooperative


  • Carrots
  • Pre-cooked frozen vegetables
  • Pre-cooked quinoa
  • Canned chickpeas
  • Box chicken or beef stock concentrate
  • Coconut aminos
  • Favorite spices


  • Wash carrots and pat dry, no need to peel. Using a vegetable spiralizer, spiralize carrots into noodles. Thaw pre-cooked frozen vegetables. Rinse canned chickpeas. Place carrot noodles in a 20-ounce stoneware meal mug. Add thawed vegetables, quinoa and chickpeas to the mug. Refrigerate. When it is lunchtime, heat stock concentrate to the desired temperature in the microwave. Stir desired amount of spices and coconut aminos into the stock concentrate. Pour concentrate mixture over the vegetable mixture. Let the soup sit for a few minutes to heat up.


This recipe is completely adjustable based on personal preferences. Quantities for each ingredient are as desired.