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Iron-Rich Meal Prep: Chocolate Raspberry Overnight Oats, Quinoa Chickpea & Apricot Salad, Chocolate Tahini Black Bean Brownies
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Iron-Rich Meal Prep: Chocolate Raspberry Overnight Oats, Quinoa Chickpea & Apricot Salad, Chocolate Tahini Black Bean Brownies

1 Std.Für 6Nutri-Score B€€
von @drhazelwallace1 Import0 Mal gekocht
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was Sie brauchen

Zutaten

6 Personen
  • rolled oatsGetreide120 g
  • cocoa powderVorräte20 g
  • raspberries (fresh or frozen)Obst & Gemüse150 g
  • milkMilchprodukte300 ml
  • chia seedsNüsse & Samen20 g
  • maple syrupVorräte20 ml
  • quinoa (rinsed)Getreide150 g
  • chickpeas (cooked, drained and rinsed)Vorräte240 g
  • dried apricots (chopped)Obst & Gemüse80 g
  • pumpkin seedsNüsse & Samen30 g
  • pomegranate (seeds only)Obst & Gemüse1 Stück
  • lemon (juiced)Obst & Gemüse1 Stück
  • olive oilVorräte30 ml
  • black beans (cooked, drained and rinsed)Vorräte400 g
  • tahiniVorräte80 g
  • eggsMilchprodukte2 Stücke
  • dark chocolate (melted)Vorräte60 g
  • brown sugarVorräte60 g
  • baking powderVorräte8 g
  • vanilla extractVorräte5 ml
  • saltGewürze3 g

pro Portion

Nährwerte

359kcal

Kohlenhydrate
48 g
Eiweiß
13 g
Fett
13 g
Utensilien anpassen

was Sie verwenden

Utensilien

  • Standmixer
  • Rührschüssel
  • Stielkasserolle
  • Auflaufform
  • Backofen

Schritt für Schritt

Zubereitung

  1. Blend the overnight oats base

    • Blend the oats, cocoa powder, raspberries, milk, chia seeds and maple syrup until smooth.
    • Divide between jars and refrigerate overnight.
    Schritt 1

  2. Cook the quinoa

    • Rinse the quinoa and simmer in water until tender and the grains uncurl.
    • Drain and let cool.
    Schritt 2

  3. Assemble the quinoa salad

    • Combine the cooled quinoa, chickpeas, dried apricots, pumpkin seeds and pomegranate seeds.
    • Dress with the lemon juice and olive oil and toss well.
    Schritt 3

  4. Make the brownie batter

    • Blend the black beans, tahini, eggs, melted dark chocolate, brown sugar, baking powder, vanilla and salt until smooth.
    Schritt 4

  5. Bake the brownies

    • Pour the batter into a lined baking dish.
    • Bake at 180 °C until set and a skewer comes out with a few moist crumbs.
    Schritt 5

  6. Cool and portion

    • Let the brownies cool completely, then slice.
    • Portion the oats, salad and brownies into containers for the week.
    Schritt 6
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