1. **Cook the Brown Rice:** – Rinse **2.5 cups of brown rice** under cold water. – In a large pot, combine the rice with **5 cups of water**. – Bring to a boil, reduce heat to low, cover, and simmer for 30-35 minutes until tender. – Fluff with a fork and set aside.
2. **Prepare the Vegetables:** – Slice **2 red bell peppers** into strips. – Slice **3 carrots** thinly. – Slice **1 large onion**. – Mince **5 cloves of garlic**. – Mince **2 tbsp of ginger**. – Trim ends of **250g of snow peas**. – Cut **3 cups of broccoli florets** into bite-sized pieces. – Slice **3 spring onions** for garnish (optional). – Drain and rinse chickpeas (3 cans).
3. **Prepare the Sauce:** – In a small bowl, mix **soy sauce** (6 tbsp of low sodium or 3 tbsp of normal) as, **2 tsp of cornstarch**, and **1/2 cup of water** until smooth.
—
**Cooking Instructions:**
1. **Sauté Aromatics:** – In a large wok or skillet, heat **2 tbsp of olive oil** over medium-high heat. – Add the minced garlic and ginger; stir-fry for 1 minute until fragrant. – Add **ground cumin (1 tsp)**, **turmeric (1/4 tsp)**, **smoked paprika (1/2 a tsp)**, toast the spices for about 30 seconds to release their aromas.
2. **Cook the Vegetables:** – Add the sliced onion, carrots, and broccoli florets to the wok. – Add curry powder (1/2 tsp). – Stir-fry for 3-4 minutes until they begin to soften.
3. **Add Remaining Vegetables:** – Add the red bell peppers and snow peas. – Stir-fry for another 2-3 minutes until all vegetables are tender-crisp.
4. **Add Chickpeas:** – Stir in the drained and rinsed **3 cans of chickpeas**. – Cook for 2 minutes to heat through.
5. **Add Sauce and Sesame Oil:** – Pour the soy sauce mixture over the vegetables and chickpeas. – Drizzle with **3 tbsp of sesame oil**. – Stir continuously for 2 minutes until the sauce thickens and everything is well coated. – Season with salt and pepper to taste.
6. **Assemble the Meal Prep Containers:** – Divide the cooked brown rice evenly among 5 containers. – Top each with the chickpea and vegetable stir-fry. – Garnish with sliced spring onions and **2 tbsp of sesame seeds** if desired.
—
**Storage & Reheating:**
– **Refrigerate:** Let the meals cool before sealing. Store in the fridge for up to 5 days. – **Freeze:** Suitable for freezing for up to 2 months. – **Reheat:** Microwave on high for 2-3 minutes, stirring halfway, until heated through.
—
Note: This recipe ended up making 7-8 portions instead of five (maybe I eat smaller portions, haha). I bought the ingredients at Aldi and Coles in Australia, which worked out to about 4 AUD per meal.
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**Ingredients (for 5 servings):**
– **Brown Rice**: 2.5 cups (uncooked)
– **Canned Chickpeas**: 3 cans (400g each), drained and rinsed
– **Broccoli Florets**: 3 cups
– **Red Bell Peppers**: 2, sliced
– **Carrots**: 3, sliced
– **Snow Peas**: 250g
– **Onion**: 1 large, sliced
– **Garlic**: 5 cloves, minced
– **Ginger**: 2 tbsp, minced
– **Ground Cumin**: 1 tsp
– **Smoked Paprika**: 1/2 tsp
– **Turmeric**: 1/4 tsp
– **Curry Powder**: 1/2 tsp
– **Soy Sauce**: 6 tbsp low sodium or 3 tbsp normal.
– **Sesame Oil**: 3 tbsp
– **Cornstarch**: 2 tsp
– **Water**: 1/2 cup
– **Sesame Seeds**: 2 tbsp (optional, for garnish)
– **Spring Onions**: 3, sliced (optional, for garnish)
– **Olive Oil**: for cooking
– **Salt and Pepper**: to taste
—
**Preparation:**
1. **Cook the Brown Rice:**
– Rinse **2.5 cups of brown rice** under cold water.
– In a large pot, combine the rice with **5 cups of water**.
– Bring to a boil, reduce heat to low, cover, and simmer for 30-35 minutes until tender.
– Fluff with a fork and set aside.
2. **Prepare the Vegetables:**
– Slice **2 red bell peppers** into strips.
– Slice **3 carrots** thinly.
– Slice **1 large onion**.
– Mince **5 cloves of garlic**.
– Mince **2 tbsp of ginger**.
– Trim ends of **250g of snow peas**.
– Cut **3 cups of broccoli florets** into bite-sized pieces.
– Slice **3 spring onions** for garnish (optional).
– Drain and rinse chickpeas (3 cans).
3. **Prepare the Sauce:**
– In a small bowl, mix **soy sauce** (6 tbsp of low sodium or 3 tbsp of normal) as, **2 tsp of cornstarch**, and **1/2 cup of water** until smooth.
—
**Cooking Instructions:**
1. **Sauté Aromatics:**
– In a large wok or skillet, heat **2 tbsp of olive oil** over medium-high heat.
– Add the minced garlic and ginger; stir-fry for 1 minute until fragrant.
– Add **ground cumin (1 tsp)**, **turmeric (1/4 tsp)**, **smoked paprika (1/2 a tsp)**, toast the spices for about 30 seconds to release their aromas.
2. **Cook the Vegetables:**
– Add the sliced onion, carrots, and broccoli florets to the wok.
– Add curry powder (1/2 tsp).
– Stir-fry for 3-4 minutes until they begin to soften.
3. **Add Remaining Vegetables:**
– Add the red bell peppers and snow peas.
– Stir-fry for another 2-3 minutes until all vegetables are tender-crisp.
4. **Add Chickpeas:**
– Stir in the drained and rinsed **3 cans of chickpeas**.
– Cook for 2 minutes to heat through.
5. **Add Sauce and Sesame Oil:**
– Pour the soy sauce mixture over the vegetables and chickpeas.
– Drizzle with **3 tbsp of sesame oil**.
– Stir continuously for 2 minutes until the sauce thickens and everything is well coated.
– Season with salt and pepper to taste.
6. **Assemble the Meal Prep Containers:**
– Divide the cooked brown rice evenly among 5 containers.
– Top each with the chickpea and vegetable stir-fry.
– Garnish with sliced spring onions and **2 tbsp of sesame seeds** if desired.
—
**Storage & Reheating:**
– **Refrigerate:** Let the meals cool before sealing. Store in the fridge for up to 5 days.
– **Freeze:** Suitable for freezing for up to 2 months.
– **Reheat:** Microwave on high for 2-3 minutes, stirring halfway, until heated through.
—
Note: This recipe ended up making 7-8 portions instead of five (maybe I eat smaller portions, haha). I bought the ingredients at Aldi and Coles in Australia, which worked out to about 4 AUD per meal.