High-Protein Chickpea & Edamame Bowl by @deliciouslyella

26 min

2 servings

🧅

3

Shallots

🧄

3 cloves

Garlic

🫚

30 g

Ginger

🫙

2.5 ml

Ground turmeric

🫙

5 ml

Cumin seeds

🫘

240 g

Chickpeas

🫘

100 g

Edamame beans

🥬

100 g

Spinach

🥥

60 ml

Coconut yoghurt

🍋

1 lemon

Lemon

🌱

30 ml

Tahini

🌿

20 g

Coriander

🫒

5 ml

Olive oil

🧂

0.75 g

Sea salt

⚫

0.5 g

Black pepper

🍚

300 g

Rice

🥦

100 g

Tenderstem broccoli

  1. Slice
    • shallots
    • garlic
    • fresh ginger

    Finely slice the shallots and chop the garlic and fresh ginger.

  2. Drain
    • canned chickpeas
    • lemon

    Drain and rinse the canned chickpeas, then juice the lemon.

  3. Warm
    • olive oil

    Warm the large sauté pan over medium heat and add the olive oil.

  4. Add
    • shallots
    • garlic
    • fresh ginger

    Add the shallots, garlic, fresh ginger, and sea salt to the pan. Cook for 10 minutes until softened, stirring regularly.

  5. Add
    • ground turmeric

    Add the ground turmeric and cumin seeds. Cook for 1 minute while stirring until fragrant.

  6. Stir
    • canned chickpeas
    • spinach
    • Coconut yoghurt

    Stir the canned chickpeas, frozen edamame beans, and spinach into the pan. Add the coconut yoghurt, lemon juice, and tahini.

  7. Simmer
    • frozen edamame beans
    • spinach

    Simmer for 5 minutes, stirring often, until the edamame beans are tender and the spinach has wilted.

  8. Season
    • black pepper

    Season with black pepper and additional sea salt to taste. Divide the bowl mixture between 2 serving bowls.

  9. Serve
    • cooked rice
    • tenderstem broccoli
    • fresh coriander

    Serve with cooked rice and tenderstem broccoli, if using. Sprinkle each bowl with fresh coriander.

High-Protein Chickpea & Edamame Bowl by @deliciouslyella

26 min

2 servings

🧅

3

Shallots

🧄

3 cloves

Garlic

🫚

30 g

Ginger

🫙

2.5 ml

Ground turmeric

🫙

5 ml

Cumin seeds

🫘

240 g

Chickpeas

🫘

100 g

Edamame beans

🥬

100 g

Spinach

🥥

60 ml

Coconut yoghurt

🍋

1 lemon

Lemon

🌱

30 ml

Tahini

🌿

20 g

Coriander

🫒

5 ml

Olive oil

🧂

0.75 g

Sea salt

⚫

0.5 g

Black pepper

🍚

300 g

Rice

🥦

100 g

Tenderstem broccoli

Preparation Steps

  1. Step 1/9

    Finely slice the shallots and chop the garlic and fresh ginger.

    🧅shallots
    🧄garlic
    🫚fresh ginger
    🔪chef's knife
    🪵cutting board

  2. Step 2/9

    Drain and rinse the canned chickpeas, then juice the lemon.

    🫘canned chickpeas
    🍋lemon
    🥫can opener
    🧺colander
    🍋citrus juicer

  3. Step 3/9

    Warm the large sauté pan over medium heat and add the olive oil.

    🫒olive oil
    🍳large sauté pan
    🥄measuring spoons

  4. Step 4/9

    Add the shallots, garlic, fresh ginger, and sea salt to the pan. Cook for 10 minutes until softened, stirring regularly.

    🧅shallots
    🧄garlic
    🫚fresh ginger
    🧂sea salt
    🍳large sauté pan
    🥄wooden spoon

  5. Step 5/9

    Add the ground turmeric and cumin seeds. Cook for 1 minute while stirring until fragrant.

    🫙ground turmeric
    🫙cumin seeds
    🍳large sauté pan
    🥄wooden spoon
    🥄measuring spoons

  6. Step 6/9

    Stir the canned chickpeas, frozen edamame beans, and spinach into the pan. Add the coconut yoghurt, lemon juice, and tahini.

    🫘canned chickpeas
    🫘frozen edamame beans
    🥬spinach
    🥥coconut yoghurt
    🍋lemon
    🌱tahini
    🍳large sauté pan
    🥄wooden spoon

  7. Step 7/9

    Simmer for 5 minutes, stirring often, until the edamame beans are tender and the spinach has wilted.

    🫘frozen edamame beans
    🥬spinach
    🍳large sauté pan
    🥄wooden spoon

  8. Step 8/9

    Season with black pepper and additional sea salt to taste. Divide the bowl mixture between 2 serving bowls.

    ⚫black pepper
    🧂sea salt
    🥄wooden spoon
    🥣serving bowls

  9. Step 9/9

    Serve with cooked rice and tenderstem broccoli, if using. Sprinkle each bowl with fresh coriander.

    🍚cooked rice
    🥦tenderstem broccoli
    🌿fresh coriander
    🥣serving bowls

Composition

Ingredients

Types

Vegetables, Alliums, Spices, Leafy greens, Plant-based dairy, Fruit, Citrus, Seeds, Condiments, Oils, Seasonings, Cruciferous vegetables

Ingredients

Shallots, Garlic, Ginger, Ground turmeric, Cumin seeds, Chickpeas, Edamame beans, Spinach, Coconut yoghurt, Lemon, Tahini, Coriander, Olive oil, Sea salt, Black pepper, Rice, Tenderstem broccoli

Notes

Shallots (finely sliced), Garlic (peeled & chopped), Ginger (cut into matchsticks or finely chopped), Chickpeas (canned, 1 x 400g tin, drained), Edamame beans (frozen), Lemon (juiced), Coriander (a handful), Olive oil (a drizzle), Sea salt (a pinch, to taste), Black pepper (a pinch, to taste), Rice (2 servings, optional, to serve), Tenderstem broccoli (optional, to serve)

Allergens

Sesame

Dietetics

Dietary regimen

Vegan, Vegetarian, Plant-based, Dairy-free, Egg-free, High-fiber

Calories

505 kcal

Macro nutrients

Protein: 20g, Carbohydrates: 68g, Fiber: 12g, Fat: 18g, Saturated fat: 4g, Sugars: 8g

Nutritional Information

Minerals

Iron: 5.2mg, Calcium: 175mg, Potassium: 910mg, Magnesium: 145mg

Vitamins

Vitamin C: 44mg, Vitamin K: 250mcg, Folate: 205mcg, Vitamin A: 425mcg RAE

Preparation

Time Information

Preparation

10 minutes

Cooking

16 minutes

Overall

26 minutes

Difficulty

Level

Easy (1/4)

Steps

9 steps

Equipments

Utensils

chef's knife, cutting board, large sauté pan, wooden spoon, measuring spoons, can opener, colander, citrus juicer, serving bowls

Appliances

Stove

Type

Type

Type Of Dish

Main Course

Occasions

Lunch, Dinner, Meal Prep, Weeknight Meal

Origin

Source

Platform

instagram

Original Creator

@deliciouslyella

Origin

Cuisine

to inform

Geographic

to inform

Various

Aspect

Texture

Creamy, Tender, Hearty, Soft, Saucy

Flavors

Earthy, Nutty, Citrusy, Aromatic, Savory, Warm, Fresh

Other

Price

Low

Recommended Preservation

fridge

Preservation Infos

room temperature : 2 hours (Keep covered,Discard sooner in hot conditions), fridge : 3 days (Store in an airtight container,Cool before refrigerating,Store rice separately where possible), freezer : 2 months (Freeze without fresh coriander,Use a freezer-safe airtight container,Thaw in the fridge before reheating)