Ingredients
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2 (15 oz) cans chickpeas, drained and rinsed
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2 medium sweet potatoes, peeled and cubed
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1 large zucchini, halved lengthwise and thinly sliced
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1 small red onion, quartered
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2 garlic cloves, minced
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1 tablespoon extra virgin olive oil
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1 teaspoon ground cumin
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1 teaspoon paprika
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1/2 teaspoon ground coriander
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1/4 teaspoon ground ginger
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1/4 teaspoon sea salt (optional)
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1 cup cooked brown rice or quinoa
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1 cup cooked French green lentils
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1 cup frozen peas and carrots (thawed)
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chopped fresh parsley and mint leaves for serving
Directions
Sub-Title: Gluten-Free, High Protein, Flavorful Meal Prep Idea
Description: This budget-friendly and kid-approved dish combines lentils, sweet potatoes, and zucchini with fragrant spices to create a satisfying vegetarian dinner. Perfect for meal prep or busy weeknights!
Ingredients:
* 2 (15 oz) cans chickpeas, drained and rinsed
* 2 medium sweet potatoes, peeled and cubed
* 1 large zucchini, halved lengthwise and thinly sliced
* 1 small red onion, quartered
* 2 garlic cloves, minced
* 1 tablespoon extra virgin olive oil
* 1 teaspoon ground cumin
* 1 teaspoon paprika
* 1/2 teaspoon ground coriander
* 1/4 teaspoon ground ginger
* 1/4 teaspoon sea salt (optional)
* 1 cup cooked brown rice or quinoa
* 1 cup cooked French green lentils
* 1 cup frozen peas and carrots (thawed)
* chopped fresh parsley and mint leaves for serving
Instructions:
1. Preheat oven to 400°F.
2. Place the sweet potato, zucchini, onion, and garlic on a baking sheet. Drizzle with 1 tablespoon of olive oil and sprinkle with salt and pepper. Toss to coat evenly.
3. Roast in the preheated oven for about 20 minutes, stirring once halfway through, until tender and lightly browned. Set aside.
Direction:
1. In a large bowl, mash the chickpeas using a fork or potato masher until mostly smooth. Stir in the roasted veggies, cooked grains, and herbs.
2. Add the remaining 1 tablespoon olive oil, lemon juice, and seasoning mixture to the bowl. Mix well to combine all ingredients.
Note: For a spicier kick, feel free to increase the amount of cayenne pepper according to your preference.
Servings: Makes 4-6 servings
Difficulty Level: Easy
Nutrition Information per Serving:
* Calories: 350
* Total Fat: 15g
* Saturated Fat: 2g
* Cholesterol: 0mg
* Sodium: 450mg
* Carbohydrates: 50g
* Dietary Fiber: 15g
* Sugar: 7g
* Protein: 15g
Total Time Needed: 30 minutes, plus 20 minutes of roasting time
Steps
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1
Done
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Preheat oven to 400°F. |
|
2
Done
|
Place the sweet potato, zucchini, onion, and garlic on a baking sheet. Drizzle with 1 tablespoon of olive oil and sprinkle with salt and pepper. Toss to coat evenly. |
|
3
Done
|
Roast in the preheated oven for about 20 minutes, stirring once halfway through, until tender and lightly browned. Set aside. |
|
4
Done
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In a large bowl, mash the chickpeas using a fork or potato masher until mostly smooth. Stir in the roasted veggies, cooked grains, and herbs. |
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5
Done
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Add the remaining 1 tablespoon olive oil, lemon juice, and seasoning mixture to the bowl. Mix well to combine all ingredients. |
