Meal Prep Protein Power Bowl – GF, Vegan

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!

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Meal Prep Protein Power Bowl 

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:

  1. 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:

  1. Preheat the oven to 200 degrees Celsius.
  2. Place the chickpeas into a strainer and rinse the chickpeas under cold water.
  3. Bring a pot of water to the boil and add the chickpeas. Cook for 30 minutes.
  4. Chop the pumpkin into cubes, removing the skin. Place into a large bowl.
  5. Peel the sweet potato and cut into cubes. Add to the large bowl.
  6. 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.
  7. Place evenly on a lined oven tray. Place in the oven for 40 mins.
  8. 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.
  9. 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.
  10. 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.
  11. 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.
  12. Check the quinoa by fluffing it up with a spoon, test some. If it isn’t cooked add another 1/2 cup of water.
  13. Check on the chickpeas, remove one and check if it is soft. Continue cooking until your ideal consistency is found.
  14. 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.
  15. When the chickpeas are cooked, remove from water, strain and add back to their pot.
  16. Next remove the veggies from the oven and once they are soft and mushy, add to the chickpeas in the pot.
  17. 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.
  18. Remove the quinoa from the heat.
  19. 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

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