A lot of people ask me for meal prep inspo. To be honest, I struggle to decide what to prep most of the time as I want something that isn’t messy to eat, doesn’t need to be heated up, can last for a few days in the fridge and is healthy, balanced and packed with veg. This meal is a great one as it ticks all of those boxes! Don’t be put off by the multi-step recipe. It is actually straight forward and very flexible. For example, if you’d rather roast the veg – do it! If you’d rather some quinoa or bulgar wheat instead of chickpeas – do it! I worked out the rough macros for this recipe per serving, so here ya go:
Cals: 479, P: 34g, C: 47g, F: 17g
Serves: 3 portions*
*if you want to increase the serving size, either add an extra pepper or an extra tin of chickpeas. I usually bulk meals up with kale!
Ingredients:
- 3 chilli salmon fillets (I use these) – make your own by simply adding chilli flakes & garlic salt to raw salmon & baking for 15-20 minutes**
- 3 small red onions, halved
- 1 large courgette, sliced
- 3 large peppers (green, red, yellow), sliced
- 1 tsp italian herbs
- 1.5 tbsp olive oil
- 1 tsp crushed garlic
- 1 red chilli, copped
- 1 can of chickpeas, drained
- 1 tsp paprika
- 1/2 tsp hot chilli powder
- 1/2 tsp ground cumin
- 1/2 tsp ground coriander
- 1/2 tsp sumac (optional)
- 200g green beans
- 1 tbsp water
- 1 tbsp fresh corriander, finely chopped
- 150g spinach
- Salt & pepper to taste
**you can also use other sources of protein for this, e.g. chicken or tofu. You can even fully omit this and add in extra veg or just make 2 portions. The great thing about this recipe is that it is so versitile and the flavours match with many different foods!
Method:
- Place onions on a lined baking tray and roast for 30 minutes
- Toss the peppers in 0.5 tbsp olive oil and italian herbs
- In a griddle pan, cook courgettes & peppers until brown on both sides (you will probably have to do 2 batches, unless you have 2 pans!) – I usually leave to cook on each side for about 5 minutes
- In the meantime, heat the the olive oil in a large pan and add chilli and garlic
- Fry for approx 3 minutes, then add the chickpeas
- Stir for 1 minute, then add all the spices, along with salt
- Stir again until the chickpeas are well coated
- By now, the onions, peppers and courgettes should be ready, keep these aside
- Add the green beans to the chickpea pan, along with 1 tbsp water and cover for 5 minutes
- Once green beans have softened, add the corriander along with the griddled courgettes & peppers and stir through
- In each tupperware, add 50g of spinach, 1/3 of chickpea mixture, 1 salmon fillet and 1 roasted red onion
- Top with salt & pepper to taste
