Lunch Prep Guide

Here are some fresh, healthy, and exciting lunch-prep-friendly recipes that incorporate Opus olive oil. Each is designed to be make-ahead, pack well, and keep flavour vibrant through the week.

🥗 1. Mediterranean Grain Bowl with Lemon - Olive Oil Dressing

Serves: 4
Prep Time: 25 minutes

Ingredients:

• 2 cups cooked quinoa (or farro/bulgur)

• 1 cup cherry tomatoes, halved (Isle of Wight Tomatoes makes great ones)

• 1 cucumber, diced

• ½ red onion, thinly sliced

• 1 can chickpeas, drained & rinsed (we like the ones from Bold Bean Co.)

• ½ cup feta cheese, crumbled

• ¼ cup Kalamata olives, pitted & sliced

• Handful fresh parsley, chopped

Dressing:

• 3 tbsp extra virgin olive oil

• Juice of 1 lemon

• 1 tsp Dijon mustard

• 1 garlic clove, finely grated

• Sea salt & black pepper, to taste

Directions:

1. Whisk all dressing ingredients in a small jar until emulsified.

2. Toss quinoa, vegetables, chickpeas, olives, and parsley in a large bowl.

3. Add feta and drizzle with dressing. Mix gently.

4. Divide into meal-prep containers. Keeps well for 3 days.

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🥒 2. Roasted Veg & Olive Oil Hummus Jars

Serves: 4
Prep Time: 35 minutes

Ingredients:

• 2 courgettes, chopped

• 1 red pepper, chopped

• 1 aubergine, chopped

• 2 tbsp Opus extra virgin olive oil

• ½ tsp smoked paprika

• Salt & pepper

• 1 cup hummus (store-bought or homemade with olive oil)

• Handful baby spinach

• Optional topping: toasted pumpkin seeds

Directions:

1. Preheat oven to 200°C. Toss chopped veg with olive oil, paprika, salt, and pepper. Roast 20 - 25 minutes until golden.

2. In 4 jars or containers, layer hummus at the bottom, add spinach, then roasted veg.

3. Sprinkle with pumpkin seeds before serving.

4. Eat with wholegrain pitta or crackers - or by the spoonful.

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🥬 3. Olive Oil Roasted Sweet Potato & Lentil Bowls

Serves: 4
Prep Time: 30 minutes

Ingredients:

• 2 medium sweet potatoes, cubed

• 2 tbsp Opus extra virgin olive oil

• 1 tsp cumin

• 1 can green or brown lentils, rinsed & drained

• 2 cups baby spinach

• ½ avocado per serving (optional)

• Dressing: 3 tbsp Opus olive oil + 1 tbsp balsamic vinegar + 1 tsp mustard

Directions:

1. Toss sweet potatoes with olive oil, cumin, salt, and roast at 200°C for 25 minutes.

2. Mix lentils with spinach, roasted sweet potato, and sliced avocado.

3. Whisk dressing ingredients and drizzle over bowls.

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👉 Each recipe celebrates Opus extra virgin olive oil while being practical for weekly meal prep.  Buy yours now for the best olive oil you can get your hands on at a price free from the cost of layers of middlemen and bloated marketing.