Hello my lovely’s!
This week for meal prep I made up some Power Bowls!
This creation is high in protein and nutrients and will keep you feeling full, long after lunch time!
As a rule I like to choose between 3-5 vegetables before I make any meal. That way I have a wide variety of nutrients getting into my body. From there I select a protein source and then make sure I have healthy fats in there too (pepitas and hemp seeds).
That’s what I do before I make any meal! So if you are just starting out, it might seem complicated but that’s how I like to make my meals and it works really well for me! 🙂
Unintentionally there are 6 main sources of protein in this meal that I coincidentally chose for this meal; quinoa, chickpeas, edamame, broccoli, hemp seeds, pepitas. Not to mention trace protein in the other foods!
I hope you enjoy this recipe guys!
Meal Prep Protein Power BowlÂ
Serves: 6
What you will need:
Baking tray, measuring utensils, big bowl, microwave safe container, saucepan, chopping boards, steamer attachment, strainer, microwave.
Ingredients:
1 Cup of Dry Chickpeas (or 2 Tins of Organic Tinned Chickpeas)
1/2 Cup of Quinoa (any kind)
1 1/2 Cups of Cold Water
1 Broccoli Florretted
1/2 Red Cabbage Thinly Sliced
1 Packet of Edamame Salad (just the beans not in pods, freezer section at Woolworths Supermarket)
1/4 of a Kent Pumpkin Cubed (3 Cups)
1 Medium Size Sweet Potato Cubed (2 Cups)
1/2 Cup of Pepitas
1/4 cup of Hemp Seeds
2 Tsp of Cumin Powder
2 Tsp of Garam Masala
Black Pepper
Salt
1 heaped Tsp Olive Oil
Method:
Night Before:
- Place 1 cup of dried chickpeas in a bowl and cover with water so that it is an inch above the chickpeas, leave over night.
Day of:
- Preheat the oven to 200 degrees Celsius.
- Place the chickpeas into a strainer and rinse the chickpeas under cold water.
- Bring a pot of water to the boil and add the chickpeas. Cook for 30 minutes.
- Chop the pumpkin into cubes, removing the skin. Place into a large bowl.
- Peel the sweet potato and cut into cubes. Add to the large bowl.
- Add 1 heaped tsp of olive oil to the bowl, with 2 tsp of cumin, 2 tsp of garam masala and a good cracking of salt. Mix well.
- Place evenly on a lined oven tray. Place in the oven for 40 mins.
- Wash the quinoa under water in a strainer and then add to a small saucepan with 1 1/2 cups of water. Bring to the boil and then let simmer on low with the lid on. Cook for 15 minutes or until all of the water has evaporated.
- Next wash and then slice the red cabbage into strips and place into a steamer compartment on top of the chickpeas with a lid on. Cook for 5 minutes and remove from the heat and set aside.
- Cut the broccoli into florets and now place in the steamer section on top of the chickpeas. Cook with the lid on for 5 minutes or until it goes bright green. Remove from heat and set aside.
- After 20 minutes check on the roast veggies, toss them around and mix the tray. Place back in the oven for a further 20 minutes.
- Check the quinoa by fluffing it up with a spoon, test some. If it isn’t cooked add another 1/2 cup of water.
- Check on the chickpeas, remove one and check if it is soft. Continue cooking until your ideal consistency is found.
- Prepare edamame salad as per the pack instructions. I empty the whole bag into a microwave safe container and then cover with water. Place the lid on loosely and put in the microwave for 3 minutes, remove, drain and salt.
- When the chickpeas are cooked, remove from water, strain and add back to their pot.
- Next remove the veggies from the oven and once they are soft and mushy, add to the chickpeas in the pot.
- Add the coconut yogurt to the chickpeas and salt and pepper. Mix it all together creating a mushy thick consistency. If you need to add a Tbs of boiling water, add now.
- Remove the quinoa from the heat.
- Place a little bit of each ingredient in a bowl for one serve now, and then place the rest in 5 containers for meal prep.
To serve:
Sprinkle with 1 tbs of hemp seeds and a sprinkle of pepitas. Mash the whole bowl together to combine the chickpea blend with the vegetables.
Happy cooking lovely’s!
Steph x
