A high-fiber, plant-based bowl designed to support healthy weight loss, long-lasting fullness, and easy meal prep.
🥕 Ingredients (1–2 servings)
Protein
- 1 cup cooked chickpeas (canned or boiled)
Vegetables
- 1 cup broccoli florets
- 1 bell pepper, sliced
- 1 small zucchini, sliced
Base (choose one)
- Cauliflower rice (low-carb option)
- Mixed leafy greens (spinach, arugula, lettuce)
Seasoning
- 1–2 tsp olive oil
- Garlic powder, paprika, black pepper, salt
- Optional: cumin or chili flakes
Optional dressing (light)
- Lemon juice + tahini or olive oil
🍳 How to Make It (Step-by-Step)
1. Roast the Vegetables
- Preheat oven to 200°C / 400°F
- Toss broccoli, bell pepper, and zucchini with 1–2 tsp olive oil and spices
- Spread in a single layer on a baking tray
- Roast for 20–25 minutes, flipping halfway
- Veggies should be browned, not soft or wet
2. Prepare the Chickpeas
- If canned: rinse and drain well
- Optional: roast chickpeas for 10–15 minutes with spices for extra crunch
3. Prepare the Base
- Cauliflower rice: lightly sauté or steam (do not overcook)
- Leafy greens: use raw or lightly wilted
4. Assemble the Bowl
- Add base → roasted veggies → chickpeas
- Finish with lemon juice or a light dressing
🌿 Full Health Benefits
1. Supports Weight Loss
- High fiber slows digestion and reduces overeating
- Low energy density = large portion, fewer calories
2. Keeps You Full Longer
- Chickpeas provide protein + soluble fiber
- Reduces hunger hormones and snacking
3. Improves Gut Health
- Fiber feeds good gut bacteria
- Supports digestion and regularity
4. Stabilizes Blood Sugar
- Slow-digesting carbs prevent spikes and crashes
- Helps reduce sugar cravings
5. Heart & Metabolic Health
- Broccoli and peppers are rich in antioxidants
-
Chickpeas help lower cholesterol
⏰ Best Time to Eat This Bowl
Ideal times:
- Lunch – keeps you full through the afternoon
- Early dinner (6–7 PM) – light but satisfying
- Post-workout – replenishes energy without heaviness
Avoid: Very late at night if digestion is sensitive
🧊 Fridge Life & Storage
- Fridge life: 4–5 days
- Store in airtight glass containers
- Keep base, veggies, and chickpeas separate if possible
Reheating
- Reheat only once
- Add greens fresh after reheating
Additional Tips (Very Important)
- Roast vegetables dry (too much oil causes sogginess)
- Cool food completely before refrigerating
- Add lemon or vinegar to boost iron absorption
- Keep sauces separate until eating
- For extra protein: add hemp seeds or tofu
- For ultra-low calorie days: skip oil and dry-roast veggies