Meal Prep Vegan
gourmet
Preparation time
20 minutiDifficulty
MediaCooking time
40 minutiServings
4Ottima idea per un meal prep o per una gita in montagna
Ingredients
- Chickpeas (precooked)600 g
- New potatoes600 g
- Basmati rice240 g
- Cucumber125 g
- Extra virgin olive oil2 tablespoons
- Oxheart tomato2 u (500 g)
- Garlic2 cloves
- Chickpea flour2 tablespoons
- Sweet paprika1 teaspoon
- Lemon1 u (85 g)
- Red onion1 u (150 g)
- Cumin1 teaspoon
- Fine saltto taste
- Corianderto taste
- Parsleyto taste
- Rosemaryto taste
Procedure
0. Rinse the basmati rice under running water until the water runs clear. In a pot, bring the water to a boil with a pinch of salt. Add the rice, cover the pot, and reduce the heat to low. Cook for 12-15 minutes, until the water has been completely absorbed.
1. Turn off the heat and let the rice rest, covered, for another 5 minutes. Fluff the rice with a fork and let it cool.
2. Wash the potatoes and cut them into cubes or wedges, leaving the skin on if you prefer. In a large bowl, toss the potatoes with the olive oil, paprika, garlic powder, salt, pepper, and rosemary.
3. Preheat the air fryer to 180°C (350°F) for 3-5 minutes. Arrange the potatoes in a single layer in the air fryer basket. Avoid overcrowding to ensure even cooking.
4. Cook the potatoes for 15-20 minutes, shaking the basket halfway through to ensure even browning. Check the cooking and, if necessary, add a few minutes more until they reach the desired crispiness.
5. In a food processor, blend the spinach until finely chopped. Add the chickpeas (400g), onion, garlic (2 cloves), flour, cumin, coriander, salt, and pepper. Blend until smooth but still slightly grainy. Shape the mixture into small patties (about 12-16 falafels total).
6. Arrange the falafel in the air fryer basket, leaving a little space between each one to allow for good air circulation. Cook the falafel for 10-12 minutes, flipping them halfway through. They should be golden brown and crispy on the outside.
7. You can cook the potatoes and falafel in two batches, or cook them together if your air fryer has sufficient capacity, but keep in mind that it may take a little longer to cook. Check the cooking status frequently to avoid burning the potatoes or falafel.
8. In a bowl, combine the tomatoes, chickpeas, cucumber, and red onion. Season with olive oil, lemon juice, salt, pepper, and fresh parsley. Mix well.
9. Divide the basmati rice into four bowls. Add a serving of baked potatoes, 3-4 falafel, and a serving of tomato and chickpea salad to each bowl. Seal the bowls and refrigerate. You can reheat the rice, potatoes, and falafel in the microwave before serving. The salad can be served cold.
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Creation date Aug 10, 2024
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Nutritional Values
Nutritional values per serving
*The nutritional values shown are calculated based on the ingredients provided by the user and represent an average estimate, without taking into account any variations due to cooking methods or other external factors. The information on ingredients is based on generally accepted data and may vary depending on the brand, product quality, and specific preparation conditions. Therefore, the maximum accuracy of the data provided cannot be guaranteed. For precise nutritional information, we recommend consulting a nutrition professional or using specific analysis tools.