Chickpea Curry Meal Prep Bowls
These chickpea curry meal prep bowls turn pantry staples into a high-fiber and high-protein vegetarian meal in under 40 minutes.
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Prep Time: 10 minutes -
Cook Time: 30 minutes
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Total Time: 40 minutes
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Yield: 6 bowls 1x -
Method: Stovetop
Method:Ingredients
Chickpea Curry:
- 2 tablespoons olive oil
- 1 onion, diced
- 1 red bell pepper, diced
- 2 cloves garlic, minced
- 2 tablespoons curry powder
- 1/4 teaspoon red pepper flakes
- 1/2 teaspoon salt
- 1 (14-ounce) can diced tomatoes
- 1 (14-ounce) can coconut milk
- 1/2 cup vegetable broth, or water
- 2 small sweet potatoes, peeled and diced
- 2 (14-ounce) cans chickpeas, drained and rinsed
- 1 cup fresh spinach, roughly chopped
Bowls:
- 1 1/2 cups basmati rice, raw
- 1/4 cup cilantro, roughly chopped
Instructions
- In a small pot, combine the rice with 3 cups of water and a pinch of salt. Bring to a boil, then reduce to a simmer, and allow to cook covered for 15 minutes, or as per package directions, until it can be fluffed with a fork.
- In a large pan or cast-iron skillet on medium heat, warm the olive oil, then add the onion, and cook for 3-4 minutes until slightly tender.
- Add the diced bell pepper, stir to combine with the onion, and cook for an additional 1-2 minutes. Then add the minced garlic, curry powder, red pepper flakes, and salt, and cook for an additional minute until fragrant.
- Add the diced tomatoes, coconut milk, and broth, and stir to combine with the onion mixture, then add the diced sweet potatoes and chickpeas, and stir again until everything is well incorporated.
- Turn up the heat to high and bring the mixture to a boil, then reduce to a simmer, cover, and cook for 15-20 minutes until the sweet potatoes are tender and can easily be pierced with a fork.
- Once the sweet potatoes are tender, turn off the heat, add chopped spinach, stir to combine with the curry mixture, and cook for an additional 1 to 2 minutes until it has wilted. Taste and adjust seasoning with additional salt and pepper as needed.
- Once all of the components are ready, prepare the meal prep bowls. Divide the cooked rice and chickpea curry evenly across 4 airtight containers and top them with a sprinkle of chopped cilantro.
- The bowls can be served immediately, stored in the refrigerator for up to 4 days, or in the freezer for up to 3 months.
Notes
To Use Brown Rice: Swap the basmati rice for 1 1/2 cups of brown rice and increase the cooking time to 40 minutes or as per package directions.
To Use Dried Chickpeas: Add 1 1/2 cups of dry chickpeas to a large bowl, cover with room temperature water, and soak overnight or for at least 8 hours. Once soaked, bring a large pot of salted water to a boil, add the soaked chickpeas, and cook them for 40 minutes to 1 hour until tender. Once cooked, strain and rinse the chickpeas and add them to the curry as per step #4.
To Use Onion Powder: Swap the onion for 1 teaspoon of onion powder, skip step #2, and add it in step #3.
To Use Garlic Powder: Swap the garlic cloves for 1 teaspoon of garlic powder and add it in step #3.
To Use Garam Masala: Swap the curry powder for 2 tablespoons of garam masala in step #3.
To Use Fresh Tomatoes: Swap the can of diced tomatoes for 3 large tomatoes. Core and dice them into small pieces and add them in step #4.
To Use Frozen Spinach: Swap the fresh spinach for 1 ounce of frozen spinach, thawed and pressed to remove all excess water, and add it in step #6.
Nutrition
- Serving Size: 1 bowl
- Calories: 533 calories
- Sugar: 6 grams
- Carbohydrates: 74 grams
- Fiber: 10 grams
- Protein: 13 grams
Find it online: https://kaynutrition.com/chickpea-curry-meal-prep-bowls/
