Colourful Chickpea Salad and Chilli Salmon – Meal Prep

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!

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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!

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Method:

  1. Place onions on a lined baking tray and roast for 30 minutes
  2. Toss the peppers in 0.5 tbsp olive oil and italian herbs
  3. 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
  4. In the meantime, heat the the olive oil in a large pan and add chilli and garlic
  5. Fry for approx 3 minutes, then add the chickpeas
  6. Stir for 1 minute, then add all the spices, along with salt
  7. Stir again until the chickpeas are well coated
  8. By now, the onions, peppers and courgettes should be ready, keep these aside
  9. Add the green beans to the chickpea pan, along with 1 tbsp water and cover for 5 minutes
  10. Once green beans have softened, add the corriander along with the griddled courgettes & peppers and stir through
  11. In each tupperware, add 50g of spinach, 1/3 of chickpea mixture, 1 salmon fillet and 1 roasted red onion
  12. Top with salt & pepper to taste

 

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