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    Home » Recipes » Dinner

    Published: Aug 20, 2019 · Modified: May 21, 2020 by Melanie McDonald · This post contains affiliate links · As an Amazon Associate I earn from qualifying purchases. · 8 Comments

    Vegan Meal Prep with Black Beans & Rice

    JUMP TO RECIPE PIN
    5 from 9 votes
    A healthy, protein packed Vegan Meal Prep with Black Beans & Rice recipe that you can prep in advance in under 30 minutes & enjoy all week long!

    A healthy, protein-packed Vegan Meal Prep with Black Beans & Rice recipe that you can prep in advance in under 30 minutes & enjoy all week long!

    4 glass vegan meal prep containers with rice, black beans, tomatoes and green sauce

    Um yes .... Vegan Meal Prep. You aren't in the wrong place. I know I'm not known for being highly organized, except for one week of my entire life when a neat row of Peanut Crunch Salad in a Jar graced the shelves of my fridge. But, I'm feeling inspired to try. I even just ordered an expandable kitchen drawer organizer and some pan organizers ... Who even is this person?

    And that's what this Vegan Meal Prep with Black Beans & Rice is all about. It's me saying, meal prep, I see you, and I am going to make some healthy vegan dinners ahead of time, portion them out into cute little meal prep containers and feel virtuous when this new, organized version of myself makes an appearance at dinner time.

    close up shot of a glass vegan meal prep container with black beans and rice

    This black beans and rice recipe is inspired by my Instant Pot Black Beans and my Slow Cooker Black Beans. In fact, you could follow those recipes if you want to use an Instant Pot or a slow cooker, then just follow along with the rice and accompaniments parts of the meal prep instruction after.

    As is though, this recipe takes no more than 30 minutes to prepare. Most of that is hands off ... like waiting for the rice to cook, simmering the beans etc.

    It's a basic recipe that you can feel really good about, because it's super healthy, full of protein, low in fat and tastes delicious, especially with a hefty dollop of Green Sauce.

    herby green sauce in a bowl with someone scooping out a spoonful. Photo taken from above.

    And maybe (or definitely) some sliced avocado. You could add some hummus, salsa or guacamole instead of the green sauce, or just some good ol' hot sauce from a bottle.

    Best Meal Prep Containers

    Before you make a start on your new-self, meal prepping journey, make sure you have some suitable containers. My favourite type of container for meal prep and for storing leftovers, is glass.

    There are all sorts of glass meal prep containers on the market. With a divider, with multiple dividers, with no dividers. I personally find a lot of them ok for a small lunch portion, but too small for dinner, so make sure you check how much they hold prior to buying them.

    I have a big appetite and need a good sized portion, so I found that for me, the best meal prep containers had no dividers and were a nice, roomy 34 oz size glass containers with locking lids. They are also freezer, microwave and oven safe. (Note that the lids cannot be used in the oven, microwave or dishwasher).

    Here they are:

    Glass containers like this aren't necessary for meal prep though. You can use any old containers. But, they do make it more fun, and seeing all of those neatly stacked, identical containers in the fridge when you open it, makes you feel like a bit of a super organized domestic god or goddess. And that's kinda nice!

    a vegan meal prep container of black beans and rice with a fork

    How to make my black beans & rice vegan meal prep recipe


    FOR INGREDIENTS & FULL INSTRUCTIONS PLEASE SEE THE RECIPE CARD AT THE END OF THIS POST


    First up we need to cook the rice. I love to use my Instant Pot for the rice part of the meal prep. It makes it so easy and means you don't have to worry about it boiling over or drying up.  If you don't have one though, don't worry. You can just boil some rice up on the stove top. Instructions are included.

    cooked rice in a pan ready to Vegan Meal Prep

    While the rice is cooking, sauté up those onions, garlic and spices.

    onions, garlic and spices cooking in a pan prior to making black beans for vegan meal prep

    Then add the beans and stock and allow to simmer.

    black beans cooking in a pan with stock for vegan meal prep

    Prepare the Green Sauce, if you haven't already got a jar on the go in the fridge. When I say "prepare", I mean just throw all of the ingredients in a food processor and process. Easy as pie sauce.

    Green sauce in a blender

    Chop some cherry tomatoes. Quarter a lime.

    halved cherry tomatoes on a board for vegan meal prep

    Divide it all evenly between your containers and dollop on some green sauce, or other accompaniment of choice.

    a spoon of green sauce being added to vegan meal prep black beans and rice

    Stack them in the fridge and pat your organized self on the back ;O)

    stacked vegan meal prep containers in the fridge


    Black Beans & Rice Vegan Meal Prep done!

    Now you can pull out one ready-made dinner at a time from the fridge and enjoy, all while calling yourself a meal prep genius!

    someone eating black beans and rice from a vegan meal prep container

    If you're really into vegan meal prep recipes and want some variety, you might like to make my Instant Pot Lentil Dal (or Creamy Red Lentil Dahl if you don't have an IP) or my Keema Lentils. They would work really well instead of the black beans in this high protein vegan meal prep situation!

    4 glass vegan meal prep containers with rice, black beans, tomatoes and green sauce

    Vegan Meal Prep with Black Beans & Rice

    Author: Melanie McDonald
    5 from 9 votes
    A healthy, protein packed recipe for Vegan Meal Prep with Black Beans & Rice that you can prep in advance in under 30 minutes & enjoy all week long!
    Print Recipe Pin Recipe SaveSaved!
    PREP TIME: 10 minutes
    COOK TIME: 20 minutes
    TOTAL TIME: 30 minutes
    Servings: 4 servings

    Ingredients
      

    For the rice

    • 1⅓ cup / 250 g uncooked long grain white rice , (or 4 cups if you have some ready cooked)
    • 2⅔ / 640 ml water , in an Instant Pot use only 1⅓ cup / 320 ml of water
    • 1 pinch salt , optional

    For the black beans

    • 1 tablespoon olive oil , OPTIONAL - use a few drops of water instead to make the recipe oil-free
    • 1 medium onion , finely chopped
    • 3 cloves garlic , finely chopped
    • ½ teaspoon chili pepper flakes , or a chopped small fresh chili
    • 2 teaspoons ground cumin
    • ½ teaspoon ground coriander
    • 1 bay leaf
    • ½ teaspoon dried thyme, mint or oregano
    • 2 x 14oz / 398 ml cans black beans , about 3 cups
    • ½ teaspoon salt , or to taste
    • 1 - 1¼ cup / 240 - 300 ml vegetable stock

    To serve

    • 1 fresh lime
    • 16 cherry or grape tomatoes
    • Green Sauce , see recipe notes for alternatives

    RECOMMENDED EQUIPMENT

    • Glass Meal Prep Containers
    Prevent your screen from going dark

    INSTRUCTIONS
     

    To make the rice

    • Rinse the rice well, then add to a large pan with the water and a pinch of salt if desired. Bring to a rolling boil then turn the heat down to the lowest setting, cover with a lid and simmer for 18 minutes. Turn off the heat (don't take the lid off) and leave to sit in the pan for another 5 minutes to steam undisturbed. Fluff with a fork and it's ready.
      For brown rice use the same method but simmer on low until all of the water is absorbed. This will take about 30 minutes. Once it's reached that stage, turn off the heat and leave to steam for 5 minutes before fluffing with a fork.
      In an Instant Pot, rinse the rice, then add it along with the water (using a reduced amount as per my note in the ingredients list) and a pinch of salt if desired, to the inner pot. Put the lid on and set the vent to the sealed position. Press the rice button and leave until the pressure has released naturally. Open the lid and fluff with a fork. For brown rice, cook on high pressure, manual setting for 22 minutes and leave the pressure to release naturally.

    To make the beans

    • While the rice is cooking, in a medium sized pan, heat the olive oil over a medium heat. Use water to sauté with to make the recipe oil free and add a little more as needed to stop sticking. Add the onion and cook, stirring frequently for about 5 minutes until translucent.
    • Add the garlic, chili pepper flakes, cumin, coriander, bay leaf and dried herbs of choice to the pan and continue to cook for another minute, stirring frequently.
    • Drain the black beans and add them to the pan along with 1 cup / 240 ml of the stock and the salt. Bring to a gentle simmer and cook for 10 minutes. Turn off the heat, check the seasoning, add the remaining stock if you want a little more sauce and add more salt to taste if desired.

    To portion out

    • Cut the cherry tomatoes in half and cut the lime into quarters.
    • Divide the rice evenly between the 4 meal prep containers, keeping it over to one side. Then add the black beans to the other side. Add the cherry tomatoes to the top as well as a generous dollop of green sauce (see notes if you are using something other than green sauce) and a quarter of lime in one corner on top of the rice and away from the sauce so it's easy to pick out before reheating. Put the lid on the containers and store in the fridge for up to 4 days.

    NOTES

    My Green Sauce works perfectly with this recipe, but you can use hummus, guacamole, salsa or hot sauce instead. Either homemade or store bought.  
    The Green Sauce can be added when you divide the mixture between the containers as it heats nicely. If you are using an alternative like guacamole, hummus or salsa I recommend adding it after the meal has been reheated and just as you are about to eat it. You can do the same with the green sauce if you prefer to keep it raw and more fresh, herby tasting. 
    Remove the lime  and reheat everything else in the microwave until piping hot. The tomatoes are fine to stay in there and will cook and become nice and sweet. It should take 3 to 4 minutes but will vary depending on how powerful your microwave is. If you don't have a microwave and have used glass, oven-safe containers, remove the lids (if they aren't oven-safe), cover with a piece of foil and warm in the oven after preheating to 350°F (175 °C) for about 10 - 15 minutes. Before serving, squeeze the juice from the lime wedge over the beans. 
    This recipe makes generous "dinner sized" portions. Feel free to divide between more containers for smaller portions. 
    Nutritional information is calculated with the optional oil and without the green sauce. 

    NUTRITION

    Calories: 460kcalCarbohydrates: 88gProtein: 17gFat: 5gSaturated Fat: 1gSodium: 568mgPotassium: 759mgFiber: 14gSugar: 4gVitamin A: 547IUVitamin C: 23mgCalcium: 89mgIron: 5mg

    Nutritional information is provided for convenience. The data is a computer generated estimate and should be used as a guide only.

    Tried this recipe?Rate it & leave your feedback in the comments section below, or tag @avirtualvegan on Instagram and hashtag it #avirtualvegan

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      Recipe Rating




    1. Jenna D. says

      December 05, 2021 at 11:23 am

      5 stars
      Delicious and really easy to make!

      Reply
    2. Elle says

      January 03, 2021 at 12:23 am

      5 stars
      SO good!!! I added some sweet potato into the bean mix for a colour variation, and added some mango on the side for texture/sweetness. Was incredible!! The green sauce will be a permanent fixture :D

      Reply
    3. beth says

      January 09, 2020 at 12:01 pm

      This looks great. I don't have any vegetable stock on hand but I have vegetarian Chicken broth/stock (brand is either Imagine or Pacific Foods, comes packaged in a shelf-stable carton). Would that work or would the flavor be really odd?

      I didn't see a "meal prep" category in your recipe category archives. I hope you'll do more meal prep recipes for 2020.

      Reply
      • A Virtual Vegan says

        January 09, 2020 at 4:50 pm

        Yes that will be fine. I've been making it like that lately myself.
        And I was planning on doing more meal prep recipes but this one didn't seem too popular so I didn't. Maybe I'll try one more at some point and see how it goes?

        Reply
        • Beth says

          January 10, 2020 at 3:09 pm

          I do hope you'll give it another go. I've developed some new food intolerances and allergies and I need to start meal prepping so I don't have to worry about what to feed myself when I'm hungry. Or worse, get hangry. Personally, I'd love to see some soy-free, gluten-free, peanut/treenut-free meal prep dishes.

          I'm definitely going to make the beans and rice soon. I'm probably just going to use one can of beans though. I do heart my beans but making the full recipe using two cans would just be too much for me. (My husband isn't crazy about black beans.) I'll just adjust the seasonings and broth accordingly.

          Reply
    4. Sylvia says

      September 22, 2019 at 2:58 pm

      5 stars
      This was an excellent dish to prepare on the weekend in order to have dinner or lunch serving during the week. I will definitely make this again.

      Reply
    5. Elise says

      August 25, 2019 at 12:22 pm

      5 stars
      Really good. Love the green sauce. Used quinoa instead of rice. Delish!

      Reply
      • Melanie McDonald says

        August 25, 2019 at 3:40 pm

        Thank you! Glad you enjoyed it Elise!

        Reply

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    Melanie McDonald

    I'm Melanie McDonald (but you can call me Mel), best-selling cookbook author and creator of A Virtual Vegan. I share well-tested, flavour-packed vegan recipes with clear, step-by-step instructions. My goal is to give you the confidence to cook amazing vegan food from scratch.

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