CHICKPEA POWER BOWL WITH LENTIL MASH

• porce: 2
• celkový čas: 30

Ingredience

For the Chickpeas:

•1 can (15 oz) chickpeas, drained & rinsed

•1 tsp olive oil

•½ tsp cumin

•½ tsp smoked paprika

•Salt & pepper to taste

For the Tomato Stew:

•½ cup cherry tomatoes, halved

•1 clove garlic, minced

•¼ cup crushed canned tomatoes

•1 tsp olive oil

•½ tsp chili flakes (optional)

For the Lentil Mash:

•½ cup cooked red lentils

•¼ cup coconut milk (or plant milk)

•¼ tsp turmeric

•Salt to taste

For the Greens:

•1 cup chopped kale or spinach

•½ cucumber, diced

•1 tsp lemon juice

•Crushed peanuts (optional)

Base & Toppings:

•1 cup cooked rice or quinoa

•Lemon wedges

•Chopped parsley

•Black sesame seeds

Pokyny

1.Crispy Chickpeas:

Sauté chickpeas with oil, cumin, paprika, salt, and pepper for 5–7 min until lightly crisped.

2.Quick Tomato Stew:

In a small pan, sauté garlic and cherry tomatoes in olive oil.

Add crushed tomatoes and chili flakes. Simmer 5–6 minutes.

3.Lentil Mash:

Blend or mash cooked red lentils with coconut milk and turmeric until creamy.

4.Greens:

Toss chopped greens and cucumber with lemon juice and a pinch of salt.

5.Assemble the Bowl:

Layer cooked rice or quinoa, lentil mash, tomato stew, chickpeas, and greens.

Top with lemon slices, herbs, sesame seeds, and crushed peanuts.

🔄 Substitutions & Tips:

•Swap rice with cauliflower rice or farro

•Add avocado for healthy fats

•Use Greek yogurt (if not vegan) for creaminess

Poznámky

Macros (approx. per bowl):

Calories: 440 | Protein: 21g | Carbs: 48g | Fat: 16g | Fiber: 12g