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

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

1 godz. 30 minPorcje: 8Nutri-Score B€€
od @hansplates2 importyugotowano 0 razy
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Składniki

8 osób
  • rolled oatsProdukty zbożowe200 g
  • puffed riceProdukty zbożowe60 g
  • mixed nuts (roughly chopped)Orzechy i nasiona80 g
  • mixed seedsOrzechy i nasiona40 g
  • maple syrupSpiżarnia60 ml
  • coconut oil (melted)Spiżarnia40 g
  • mixed berries (fresh or frozen)Warzywa i owoce250 g
  • chia seedsOrzechy i nasiona30 g
  • lemon juice (freshly squeezed)Warzywa i owoce15 ml
  • Medjool dates (pitted)Warzywa i owoce200 g
  • pistachios (shelled)Orzechy i nasiona100 g
  • dark chocolate (melted)Spiżarnia80 g
  • edamame (shelled, cooked)Warzywa i owoce150 g
  • peas (cooked)Warzywa i owoce150 g
  • tahiniSpiżarnia30 g
  • olive oilSpiżarnia20 ml
  • garlic (peeled)Warzywa i owoce1 kawałek
  • saltPrzyprawy3 g

na porcję

Wartości odżywcze

286kcal

Węglowodany
31 g
Białko
8 g
Tłuszcz
15 g
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Przybory

  • Piekarnik
  • Blacha do pieczenia
  • Miska
  • Rondel
  • Robot wielofunkcyjny
  • Keksówka

krok po kroku

Przygotowanie

  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.
    Krok 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.
    Krok 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.
    Krok 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.
    Krok 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.
    Krok 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.
    Krok 6
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