ORZO & CHICKPEA PASTA JARS
ORZO & CHICKPEA PASTA JARS
Crispy chickpeas, creamy salad dressing and crunchy veggies. With 28g of protein and 12g of fibre per jar, this is your ultimate meal prep for a busy week. Perfect for 3 days in the office and saves you having to buy expensive salads. And don’t worry, the way you stack the jars means there won’t be any soggy salad leaves — just deliciousness.
Makes around 3 jars
Prep Time: 30 min
INGREDIENTS
1 cup dry orzo
1/2 cucumber
1 cup cherry tomatoes (around 120g)
1/3 kalamata olives
small handful of arugula/rocket salad per jar
1/2 red onion
handful of fresh dill
FOR THE CHICKPEAS
1 can of chickpeas, drain & rinse
1 tsp smoked paprika
1 tsp garlic powder
1-2 tsp olive oil
pinch of salt and pepper
DRESSING
150g greek yoghurt
1⁄2 cup cashews
1 tsp garlic powder
1⁄2 lemon’s juice
1⁄4 cup nutritional yeast
1 tsp dried herbs (mix or basil/oregano/parsley)
pinch of salt & peppeR
1 tbsp extra virgin olive oil (optional)
1⁄4 cup water to blend
METHOD
Pre-heat the oven at 180 Celsius. Cook the orzo in boiling water according to package instructions.
Add the rinsed chickpeas onto a parchment-lined baking sheet, season, add the oil, toss around and bake in the oven for around 15-20 minutes.
Meanwhile, chop the tomatoes and cucumber into bite-sized pieces. Finely chop the dill and red onion. Chop the olives in half or quarters.
Prep the sauce by adding all the ingredients into a blender and blend until smooth. Add more water if needed.
Distribute everything evenly into 3 jars, starting with the sauce, followed by a pinch of fresh dill, then the cooked and cooled orzo, followed by the tomatoes, red onion, cucumber and olives. Top with some mixed seeds, the crispy chickpeas and a handful of arugula on top. The order is important to avoid soggy salads.
Store in the fridge, and pour into a bowl when serving, mix well and enjoy.
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Per portion (if you break it into 10 pieces)
WITH THE OPTIONAL PEANUT BUTTER:
Calories: ~652 kcal
Protein: ~28 g
Carbohydrates: ~94 g
Fiber: ~12g
Fat: ~20.3 g
Saturated fat: ~3.2g
Monounsaturated fat: ~10.1 g
Polyunsaturated fat: ~4.1 g
Iron: ~7.25 mg
Calcium: ~187 mg
Potassium: ~887 mg
Magnesium: ~166 mg
Folate: ~243 mcg
Zinc: ~4.34 mg
Vitamin E: ~1.12 mg
Vitamin C: ~18 mg
All values are an estimate.
These recipes are provided for inspiration. They are not prescriptive meal plans or serve as medical advice. We encourage you to listen to your body, honour your hunger and fullness, and adapt meals to suit your individual needs and preferences.
