Chickpea & Edamame Bowl
Two pulses in one bowl: 34 g of protein and 22 g of fiber. The recommendation for a whole day is 30 g of fiber.
Nutrition per serving
Ingredients
- Kichererbsen (Dose, abgetropft)150 g
- Edamame (TK, gegart)120 g
- Quinoa (gekocht)80 g
- Paprika (rot)80 g
- Zucchini100 g
- Rucola30 g
- Tahin-Zitronen-Dressing: Tahin15 g
- Zitronensaft15 ml
- Paprikapulver, Kreuzkümmel, Salznach Geschmack
How to make it
- Cut pepper and courgette into bite-sized pieces and fry in a hot pan until they colour — six to eight minutes, and don't keep turning them.
- Cook the edamame as the packet says, usually three to five minutes in salted water.
- Drain and rinse the chickpeas, then add them for the last two minutes — they should warm through and catch a little colour.
- Whisk the tahini with lemon juice and two tablespoons of water. The dressing seizes up first and then goes creamy again; that is how it works.
- Quinoa, vegetables, chickpeas and edamame into the bowl, rocket over the top, dressing on. Spices last.
My tip: Cook quinoa for three days at the weekend — it keeps well in the fridge and it is the component that takes longest when you build a bowl. That turns twenty minutes into ten on a weeknight.
Fiber & folate. 22 g of fiber in one bowl — the recommendation is 30 g a day and most people land at about half. If pulses are new to your week, start with half the amount the first few times; your gut adapts within one to two weeks. More in the Supplement Compass →
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