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Weekly Vegan Meal Prep: Puffed Rice Granola, Berry Chia Jam, Pistachio Date Bars & Edamame Pea Dip
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Weekly Vegan Meal Prep: Puffed Rice Granola, Berry Chia Jam, Pistachio Date Bars & Edamame Pea Dip

1 h 30 minPara 8Nutri-Score B€€
de @hansplates2 importaciones0 veces cocinadas
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lo que necesita

Ingredientes

8 personas
  • rolled oatsCereales200 g
  • puffed riceCereales60 g
  • mixed nuts (roughly chopped)Frutos secos y semillas80 g
  • mixed seedsFrutos secos y semillas40 g
  • maple syrupDespensa60 ml
  • coconut oil (melted)Despensa40 g
  • mixed berries (fresh or frozen)Frutas y verduras250 g
  • chia seedsFrutos secos y semillas30 g
  • lemon juice (freshly squeezed)Frutas y verduras15 ml
  • Medjool dates (pitted)Frutas y verduras200 g
  • pistachios (shelled)Frutos secos y semillas100 g
  • dark chocolate (melted)Despensa80 g
  • edamame (shelled, cooked)Frutas y verduras150 g
  • peas (cooked)Frutas y verduras150 g
  • tahiniDespensa30 g
  • olive oilDespensa20 ml
  • garlic (peeled)Frutas y verduras1 pieza
  • saltEspecias3 g

por ración

Nutrición

286kcal

Carbohidratos
31 g
Proteínas
8 g
Grasas
15 g
Adaptar utensilios

lo que usará

Utensilios

  • Horno
  • Bandeja de horno
  • Bol
  • Cazo
  • Procesador de alimentos
  • Molde rectangular

paso a paso

Preparación

  1. Make the puffed rice & oat granola

    • Mix the rolled oats, puffed rice, mixed nuts and mixed seeds in a bowl.
    • Stir in the melted coconut oil and maple syrup until everything is coated.
    • Spread on a baking tray and bake at 170 °C, stirring halfway, until golden.
    Paso 1

  2. Cook the mixed berry chia jam

    • Warm the mixed berries in a saucepan until they soften and release their juices.
    • Mash the berries, then stir in the chia seeds and lemon juice.
    • Remove from the heat and let it set and thicken.
    Paso 2

  3. Blend the pistachio date bar mixture

    • Blend the pitted dates and pistachios in a food processor until the mixture sticks together.
    • Press the mixture firmly into a lined loaf pan.
    Paso 3

  4. Top the date bars with chocolate

    • Pour the melted dark chocolate over the pressed date mixture and spread evenly.
    • Chill until the chocolate is set, then cut into bars.
    Paso 4

  5. Blend the edamame & pea dip

    • Blend the cooked edamame, peas, tahini, olive oil, garlic and salt until smooth.
    • Add a splash of water if needed to reach a creamy dip consistency.
    Paso 5

  6. Store the meal prep

    • Transfer the granola, chia jam, date bars and dip into airtight containers.
    • Keep refrigerated and use throughout the week.
    Paso 6
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