Malzemeler

• 4 cups cooked brown rice
• 4 cups canned chickpeas, drained and rinsed
• 2 medium red onions, sliced
• 3 medium bell peppers, chopped
• 3 medium zucchinis, chopped
• 3 tablespoons olive oil
• 3 cloves garlic, minced
• 2 teaspoons ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/4 cup fresh parsley, chopped
• 2 lemons, juiced

Talimatlar

1. 1.Preheat oven to 400°F. Line two baking sheets with parchment paper.
2. 2.Spread bell peppers, zucchini, and red onion on baking sheets. Drizzle with 2 tablespoons olive oil, sprinkle with cumin, coriander, smoked paprika, salt, and pepper. Toss to coat evenly.
3. 3.Roast vegetables for 20–25 minutes, stirring halfway, until tender and slightly caramelized.
4. 4.While vegetables roast, heat 1 tablespoon olive oil in a skillet. Add garlic and sauté for 1 minute, then stir in chickpeas and cook for 5 minutes until lightly golden.
5. 5.In a large bowl, combine roasted vegetables, chickpeas, and cooked brown rice. Drizzle with lemon juice and sprinkle with fresh parsley.
6. 6.Divide into 10 meal prep containers, let cool, then refrigerate for up to 4 days.

Besin Bilgileri

Bu tarifi neden seçmelisin