Meal Prep Mediterranean Bowls


Yields 4
Prep Time 20 min
Cook Time 1 hour
Total Time 1 hour 20 minutes



Author: [get-the-author]
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Ingredients

    Marinated Feta

    Lemon Vinaigrette

    Crunchy Za’tar Chickpeas

    • 1 can cooked chickpeas, or 1 cup dried chickpeas *see our tips for cooking dried chickpeas in the notes section!
    • 1 tablespoon extra virgin olive oil
    • 1 tablespoon za’tar spice blend
    • 1/2 teaspoon sea salt, more to taste

    Base Salad

    • 1 Cucumber, diced
    • 2 roasted marinated red peppers, chopped
    • 1/4 cup marinated artichokes
    • 1/2 red onion, diced
    • 1 case cherry tomatoes, quartered
    • 1 tablespoon fresh mint, chopped
    • 1 tablespoon fresh parsley, chopped
    • 1/4 pepperoncino, thinly sliced
    • I batch Mediterranean veggie fritters

    Directions

    1. Place all marinated feta ingredients into an air-tight container. Refrigerate for at least 24 hours before using.
    2. Make the dressing: Place all dressing ingredients into a small bowl and whisk to combine. Set-aside.
    3. Pre-heat the oven to 350℉. Line a sheet-tray with parchment paper and set aside.
    4. Drain cooked chickpeas and pat dry with a towel.
    5. Add chickpeas to a medium mixing bowl with oil, za'tar, and sea salt. Toss until chickpeas are well coated.
    6. Spread chickpeas onto the parchment lined sheet-tray in a single layer. Roast for 40 minutes, or until the chickpeas have started to harden.
    7. Let cool for at least 20 minutes to let the chickpeas firm up. They will be soft when you first take them out. Store in an air-tight container.
    8. In a medium mixing bowl, add in base salt ingredients. Pour 2 teaspoons of lemon vinaigrette over ingredients and toss to combine. Taste and adjust dressing as desired.
    9. Top with roasted chickpeas, hummus, feta, veggie fritters, and a dash of za'tar. Serve warm or cold!

    Recipe Notes

    •  To make this paleo-friendly: Roast sunflower seeds instead of chickpeas, omit the marinated feta, and make the Garlic Roasted Cauliflower No-Bean Hummus from page 90 of the Lexi's Clean Kitchen cookbook!
    •  The roasted chickpeas are best eaten within two days, but will keep for up to one-week.
    • Tips for cooking dried chickpeas to aid in digestion and reduce the gas producing properties:
    • Place beans in a large container with a generous amount of water. Cover and soak for at least 8 hours or overnight in the refrigerator. The beans expand during this soaking process, so make sure there is a good amount of space in the container. Soaking the beans both decreases cooking time and helps remove some of the sugars that are hard to digest!
    • Drain soaking liquid from beans and rinse them under cold water. Add beans to either a pressure cooker or large pot and cover with two inches of water or stock. Add a 2-inch strip of kombu to the pot or pressure cooker. Kombu, an edible sea vegetable high in iodine, iron, and calcium, has enzymes that further assist with breaking down the sugars in beans that can cause gas or intestinal complaints! 
    • Cook for 25 minutes in a pressure cooker or for about 1 hour on the stove until soft. Take off heat and serve as desired.

    Nutrition

    © 2017 Lexi's Clean Kitchen. All rights reserved.
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