Vegan chickpea bowl for meal prep

Vegan meal prep bowl with chickpeas, broccoli, red cabbage, carrot and wholegrain bulgur or quinoa – satisfying, fresh and easy for every day.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 25 min
• Total time: 40 min
• Calories: 410 kcal per serving
• Protein: 16 g
• Fat: 12 g
• Carbs: 62 g

Ingredients

• 100g pre-cooked chickpeas
• 1 carrot
• ½ head of broccoli
• Lemon juice
• 100 g wholegrain bulgur or quinoa
• ¼ red cabbage
• 2 tbsp hummus (made with olive oil, no seed oils)
• 1 tbsp olive oil
• Salt and pepper

Method

You’ll need: saucepan · chopping board · knife · mixing bowl · sieve · meal prep containers

1. Cook the bulgur or quinoa according to the packet instructions and let the steam escape briefly. This keeps the base fluffy so it takes up the dressing better.
2. Divide the broccoli into small florets and cook until tender-crisp or briefly steam. Finely slice or shred the carrot and red cabbage.
3. Rinse the chickpeas and drain well. Stir the lemon juice, olive oil, salt and pepper together to make a simple dressing.
4. Arrange the bulgur or quinoa with the chickpeas, broccoli, carrot and red cabbage in a bowl or meal prep container. Pour over the dressing and toss everything loosely.
5. Only add the hummus at the end so it stays creamy. If needed, season with a little more lemon juice, salt and pepper.
6. To serve, give the bowl a quick stir and let the hummus soak in a little. Finish with a little extra lemon juice if you like.

Good to know

A bowl like this instantly makes the fridge more inviting. It's uncomplicated, colourful and still tastes really good the next day.

Swaps

Chickpeas → white beans (milder flavour, similar fibre content) Wholegrain bulgur or quinoa → buckwheat (gluten-free, satisfying and nutty) Hummus → mashed avocado with lemon juice (creamy) Olive oil → mashed avocado or almond butter (creamy and free from seed oils)

Allergens

Hummus usually contains sesame (tahini), bulgur contains gluten, quinoa doesn't. Chickpeas and cabbage can cause wind in some people. In pregnancy and for children, the bowl is generally fine with good kitchen hygiene. Contains: sesame.

Frequently asked questions

What do the chickpeas in this bowl contain?

Chickpeas contain fibre, plant protein, folate, iron, magnesium and potassium. In this bowl they also add a nutty flavour and a firm bite, and they keep well for meal prep.

Is broccoli better raw or cooked?

Both have their advantages: raw, vitamin C is particularly well preserved. Briefly steaming it is usually a good middle ground.

What's in red cabbage and carrot?

Red cabbage contains vitamin C, vitamin K and anthocyanins, carrots mainly beta-carotene, a precursor of vitamin A. Both add colour and crunch to the bowl.

Quinoa or wholegrain bulgur – which should I choose?

If you can't eat gluten, quinoa is the obvious choice, because bulgur is made from wheat. Otherwise it's down to taste: quinoa is a little milder, wholegrain bulgur has more bite.

Why are lemon juice and hummus more than just flavour?

Lemon juice contains vitamin C and freshens up the whole bowl. Depending on the recipe, hummus adds fibre, a little protein and, with sesame, calcium too – although the exact content depends heavily on how it's made.

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