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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 30Pour 8Nutri-Score B€€
par @hansplates2 imports0 fois cuisinée
Adapter cette recette

ce qu’il vous faut

Ingrédients

8 personnes
  • rolled oatsCéréales200 g
  • puffed riceCéréales60 g
  • mixed nuts (roughly chopped)Fruits à coque et graines80 g
  • mixed seedsFruits à coque et graines40 g
  • maple syrupÉpicerie60 ml
  • coconut oil (melted)Épicerie40 g
  • mixed berries (fresh or frozen)Fruits et légumes250 g
  • chia seedsFruits à coque et graines30 g
  • lemon juice (freshly squeezed)Fruits et légumes15 ml
  • Medjool dates (pitted)Fruits et légumes200 g
  • pistachios (shelled)Fruits à coque et graines100 g
  • dark chocolate (melted)Épicerie80 g
  • edamame (shelled, cooked)Fruits et légumes150 g
  • peas (cooked)Fruits et légumes150 g
  • tahiniÉpicerie30 g
  • olive oilÉpicerie20 ml
  • garlic (peeled)Fruits et légumes1 morceau
  • saltÉpices3 g

par portion

Nutrition

286kcal

Glucides
31 g
Protéines
8 g
Lipides
15 g
Adapter les ustensiles

ce que vous utiliserez

Ustensiles

  • Four
  • Plaque de cuisson
  • Saladier
  • Casserole
  • Robot multifonction
  • Moule à cake

pas à pas

Préparation

  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.
    Étape 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.
    Étape 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.
    Étape 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.
    Étape 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.
    Étape 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.
    Étape 6
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