A quick, easy, and incredibly nutritious chickpea meal prep recipe to take the stress out of your week. A load of veggies, chickpeas, and crispy ham make this lunch something to look forward to all week long.
Meal prep is the most effective way to stick to a healthy diet. Make clean eating a lifestyle it’s much easier when you plan ahead. And no, meal planning and prep does NOT require the sacrifice of an entire Sunday. It can be much easier when you choose a simple, nutritionally balanced recipe that only takes 30-40 minutes to make.
Ingredients and Substitutions
- New potatoes – my favorite way to cook new potatoes is in the Instant Pot but you can of course cook them on the stovetop as well. If you’re not a big fan of potatoes, make a cup of rice or quinoa instead.
- Cooked chickpeas – you can use canned or homemade but make sure they are cooked (!) rinsed and drained well. The wetter the chickpeas, the less crunchy they will be after roasting.
- Cauliflower – this delicious vegetable is like no other and adds a really nice texture to chickpea meal prep bowls. However, it can be substituted for broccoli if you’re not a big fan of cauliflower.
- Eggplant – it is important to peel the aubergines and cut them into small enough cubes so that the short roasting time can still make them sweet instead of bitter.
- Zuchinis – I love using small zucchini because they have more flavor and it’s also easier to cut them into rings this way.
- Pepper – red peppers give a nice touch of color and sweetness, but obviously any other color will do just fine.
- Red onion – red onions can easily be substituted for shallots which offer the same mild onion flavour.
- Garlic — you can use dried garlic in a pinch, but fresh garlic tastes so much better in this meal prep recipe.
- Dried ham – ham is optional in this recipe, but crispy meat is really the secret to taking this lunch to the next level. Bacon won’t offer the same in my opinion.
- Feta cheese – the salty flavor of this delicious cheese pairs nicely with sweet roasted vegetables. Parmesan will work in a very similar way.
- Curry powder – Roasted chickpeas taste best when heavily seasoned, but curry is only one option. You can pick literally any of your favorite spice mixes. Ras el Hanout, Cajun or Italian Seasoning will all work great.
How to make chickpea meal prep bowls
- preheat the oven – preheat the oven to 450F.
- Chop the greens – wash and cut the vegetables into small pieces and then distribute them evenly on a large pan. Drizzle with oil and season with sea salt and pepper, then work the oil and seasoning into all the pieces with your hands. Make sure that every single piece of vegetable is well coated in oil or else it will dry out in the oven instead of roasting properly.
- Season the chickpeas – season your chickpeas. They taste much better when seasoned well. It’s also important to remember once again that chickpeas need to be cooked through and well drained to ensure they get crispy in the oven. The wetter the chickpeas, the softer they come out of the oven.
- Dried ham – this is my secret ingredient that takes this recipe to a whole new level. Have you tried crispy ham before? Once you do you will never go back. You’ll want it on and in every lunch and dinner from here on out. Simply form into loose balls and place them on the same baking sheet as the chickpeas.
- Roast – roast both the chickpeas and the vegetables in the oven for 20-25 minutes depending on how firm or mushy you like the vegetables.
- Build bowls – Now all that’s left to do is build the meal prep bowls by dividing all the ingredients into 4 meal prep bowls and sprinkling them with feta cheese and cilantro.
These meal prep bowls last in the refrigerator for up to 4 days.
Yes, these meal prep bowls can be frozen. To defrost just put it in the fridge overnight.
Yes, you can heat them in the microwave or in a pan over medium heat.
YES! Just omit the ham and your meal is vegetarian but still nutritionally balanced.
Chickpea meal prep bowls
- 1 cauliflower
- 2 eggplant
- 2-3 zuchinis
- 1 Red pepper
- 1 Red onion
- 1-3 garlic cloves
- 1 lb New potatoes
- 8 thinly sliced ham
- 2 cup cooked chickpeas – I am using canned but you can also use home cooked.
- 1 teaspoon Curry powder
- 1/2 teaspoon garlic powder
- 2 Tablespoon olive oil
- 2 ounce feta cheese
- sea salt
- fresh cilantro for garnish
Preheat the oven to 450F.
Cut all the vegetables into small pieces, taking care to peel the aubergines to eliminate their bitter taste. And finely chop the garlic.
Place everything in a large roasting pan and drizzle with a drizzle of olive oil and season with sea salt and pepper, then work the oil and dressing into the vegetables with your hands.
On a separate pan, spread the well-drained chickpeas and drizzle with a drizzle of olive oil. Mix the curry powder, garlic powder, sea salt and pepper to taste, then work the oil and seasoning into the chickpeas with your hands.
Place the ham on the same baking sheet as the chickpeas as loose balls (see video).
Place both vegetables and chickpeas in the preheated oven and roast for 20 minutes.
Meanwhile, cook the new potatoes in the Instant Pot or on the stove.
Divide potatoes, greens, chickpeas and ham into 4 meal prep containers and sprinkle with feta cheese. Add chopped fresh cilantro as a garnish if desired and refrigerate for up to 4 days.