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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 hPara 6Nutri-Score B€€
de @drhazelwallace1 importación0 veces cocinadas
Adaptar esta receta

lo que necesita

Ingredientes

6 personas
  • rolled oatsCereales120 g
  • cocoa powderDespensa20 g
  • raspberries (fresh or frozen)Frutas y verduras150 g
  • milkLácteos300 ml
  • chia seedsFrutos secos y semillas20 g
  • maple syrupDespensa20 ml
  • quinoa (rinsed)Cereales150 g
  • chickpeas (cooked, drained and rinsed)Despensa240 g
  • dried apricots (chopped)Frutas y verduras80 g
  • pumpkin seedsFrutos secos y semillas30 g
  • pomegranate (seeds only)Frutas y verduras1 pieza
  • lemon (juiced)Frutas y verduras1 pieza
  • olive oilDespensa30 ml
  • black beans (cooked, drained and rinsed)Despensa400 g
  • tahiniDespensa80 g
  • eggsLácteos2 piezas
  • dark chocolate (melted)Despensa60 g
  • brown sugarDespensa60 g
  • baking powderDespensa8 g
  • vanilla extractDespensa5 ml
  • saltEspecias3 g

por ración

Nutrición

359kcal

Carbohidratos
48 g
Proteínas
13 g
Grasas
13 g
Adaptar utensilios

lo que usará

Utensilios

  • Batidora de vaso
  • Bol
  • Cazo
  • Fuente de horno
  • Horno

paso a paso

Preparación

  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.
    Paso 1

  2. Cook the quinoa

    • Rinse the quinoa and simmer in water until tender and the grains uncurl.
    • Drain and let cool.
    Paso 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.
    Paso 3

  4. Make the brownie batter

    • Blend the black beans, tahini, eggs, melted dark chocolate, brown sugar, baking powder, vanilla and salt until smooth.
    Paso 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.
    Paso 5

  6. Cool and portion

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