Rice & Mushroom Salad | Meal Prep

I’d say at least 90 per cent of the meals I make can be used as meal prep, and are easy enough to divide and store either in the fridge (which is what I usually do) or freezer for the week.

This recipe is particularly easy to throw together, delicious and vibrant to the eye. It’s gluten-free and can easily be made vegan by substituting the boiled egg for another form of protein — I’d suggest either tofu or beans.

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You will need:
GF, can be vegan

  • A handful of button mushrooms, sliced
  • One red onion, diced
  • Half a hot pepper (I used habanero)
  • Two cloves of garlic
  • Half a head of cabbage (I used purple)
  • A bell pepper, diced
  • A handful of parsley, chopped
  • A head of lettuce
  • 1 cup of cooked rice (I used half brown, half black)
  • 3 boiled eggs (or vegan protein alternative)
  • Half a tbsp olive oil
  • 1 tbsp sumac powder (alternative listed below)
  • Salt to taste


Start by slicing up your mushrooms.

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Then chop up your onion, chilli, and garlic. Pop all of these in a pan with a little olive oil and fry them off until they get a bit of colour.


At this stage, add your mushrooms and your sumac powder. If you don’t have sumac or access to it, go in with half the zest of a lemon, plus a little of the juice, and some black pepper.

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Chop up your bell pepper, cabbage, and parsley.

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Mix all your cooked and chopped ingredients together, except for the lettuce and boiled egg.

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Divide the portion into the three, and serve on a bed of lettuce with a boiled egg for each container.

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And there you have it — vibrant, easy, 20-minute meal prep that will yield you three meals.

As always, bilafiya
(well wishes and wellbeing)

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