Updated: Nov 18, 2020
Along with the official start of summer comes a new attitude about meal prep. We want a healthy meal but we do NOT want to spend hours in the kitchen. Summer bowl meals are the perfect answer! In a wide bowl, simply place a protein based food or two (tuna, chickpeas, tofu, etc.), a whole grain (quinoa, brown rice, etc.) and a healthy source of fat (sliced avocado, sunflower seeds, etc.). Top it off with one or more servings of raw or cooked veggies! Dressing or sauce is optional. There it is! Your summer bowl meal is ready to enjoy.
Not only are bowl meals super easy to prepare, but you can mix and match from foods on hand, including leftovers. Bowl meals may consist entirely of cold foods or they might include a combination of cooked warm foods along with cold foods. For the bowl meal shown above, I combined a veggie burger from my freezer (cut into strips after cooking it in olive oil), turmeric chick peas (see recipe below), fresh garlic green beans with almonds, a boiled egg, red leaf lettuce, a fresh tomato, sliced avocado and a scoop of bulgur. It was easy to assemble, pretty to look at and delicious to devour!
Now come up with your own summer bowl meal. Take stock of what is in your fridge and pantry now and get creative!
Chickpeas (or garbanzo beans) are full of protein, fiber and B-vitamins and they taste great right out of the can. Give this humble food a “WOW” factor with the addition of a few simple ingredients. As-is or dressed up, chickpeas are a great addition to a bowl meal.
Recipe adapted from https://thegirlonbloor.com/summer-buddha-bowls-with-turmeric-chickpeas/
One 15 ½ ounce can of chickpeas, rinsed, drained and patted dry on clean dishcloth
1 tablespoon olive oil
1 tablespoon fresh lemon juice
2 teaspoons turmeric powder
½ teaspoon of garlic powder
½ teaspoon paprika
½ teaspoon salt
In a small bowl, add olive oil, lemon juice, turmeric, garlic, paprika and salt. Mix thoroughly with a fork or wire whisk.
Place chickpeas into a small mixing bowl.
Carefully pour the olive oil mixture over the chickpeas and stir gently to coat well.
Allow to “marinate” for at least 10 minutes.
HINT: Without turmeric, this will NOT be called turmeric chickpeas. It will however be delicious, if you substitute with another flavorful spice or spice blend such as Cajun seasoning or Indian spice blend. Just be sure to omit the salt in the recipe if the seasoning you use already has salt!
Follow along with Rachel, BCF Program Coordinator, as she makes this recipe on Facebook Live!
Written by Jenny Favret, MS,RD,LDN
Nutritionist, Duke Pediatrics Healthy Lifestyles Program
Check out Jenny's bio here!