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

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

1 uVoor 6Nutri-Score B€€
van @drhazelwallace1 import0 keer gekookt
Recept aanpassen

wat je nodig hebt

Ingrediënten

6 personen
  • rolled oatsGranen120 g
  • cocoa powderVoorraadkast20 g
  • raspberries (fresh or frozen)Groente en fruit150 g
  • milkZuivel300 ml
  • chia seedsNoten en zaden20 g
  • maple syrupVoorraadkast20 ml
  • quinoa (rinsed)Granen150 g
  • chickpeas (cooked, drained and rinsed)Voorraadkast240 g
  • dried apricots (chopped)Groente en fruit80 g
  • pumpkin seedsNoten en zaden30 g
  • pomegranate (seeds only)Groente en fruit1 stuk
  • lemon (juiced)Groente en fruit1 stuk
  • olive oilVoorraadkast30 ml
  • black beans (cooked, drained and rinsed)Voorraadkast400 g
  • tahiniVoorraadkast80 g
  • eggsZuivel2 stukken
  • dark chocolate (melted)Voorraadkast60 g
  • brown sugarVoorraadkast60 g
  • baking powderVoorraadkast8 g
  • vanilla extractVoorraadkast5 ml
  • saltKruiden en specerijen3 g

per portie

Voedingswaarden

359kcal

Koolhydraten
48 g
Eiwitten
13 g
Vetten
13 g
Keukengerei aanpassen

wat je gebruikt

Keukengerei

  • Blender
  • Mengkom
  • Steelpan
  • Ovenschaal
  • Oven

stap voor stap

Bereiding

  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.
    Stap 1

  2. Cook the quinoa

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

  4. Make the brownie batter

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

  6. Cool and portion

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