Rainbow Weekly Lunchbox: A Base for Creative Meals - photo 1
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Rainbow Weekly Lunchbox: A Base for Creative Meals

Pikantne Takeaway Dishes Lunches Salads 120 min Medium 12 wyświetleń ~67.27 PLN - (0)
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Description

Here is a complete guide to meal planning that will transform your approach to lunches! Instead of wondering every day what to eat, spend about two hours on Sunday preparing a set of delicious, healthy, and versatile components. This recipe is based on the idea of 'meal prep', which means preparing base ingredients in advance. We will create fluffy quinoa, crispy, aromatic roasted chickpeas, perfectly cooked eggs, caramelized roasted vegetables, and a creamy tahini sauce. With these elements, every morning you can assemble a different, balanced, and appetizing lunchbox in less than 5 minutes. It’s not just a time and money saver, but also a guarantee that you will eat healthily, colorfully, and without boredom throughout the week. An ideal solution for busy people, students, and anyone who wants to control the quality of their diet without daily cooking.

Ingredients (17)

Servings:
5
  • Komosa ryżowa (quinoa) 300 g
  • Ciecierzyca konserwowa 480 g
  • Chicken eggs 5 szt.
  • Sweet potato 500 g
  • Red bell pepper 2.2 szt.
  • Broccoli 500 g
  • Extra virgin olive oil 0.4 łyżek
  • Pasta tahini 75 g
  • Lemon juice 80 ml
  • Garlic 1 ząbek
  • Maple syrup 20 ml
  • 🌿 Przyprawy
  • Papryka wędzona słodka 0.8 łyżeczka
  • Ground cumin 1 łyżeczka
  • Salt 0.2 szczypt
  • Ground black pepper 3 szczypty
  • ✨ Opcjonalne
  • Feta cheese 180 g
  • Sunflower seeds 50 g
💰 Szacowany koszt dania: ~67.27 PLN (13.45 PLN/porcję)

💡 Kliknij na składnik aby oznaczyć jako użyty

Preparation steps

Preparation of the Carbohydrate Base (Quinoa)

1

Pour 300g of quinoa into a fine sieve. Rinse it very thoroughly under cold running water for about 1-2 minutes, stirring with your hand. This step is crucial to remove the natural saponins that give quinoa a bitter taste. Transfer the drained quinoa to a medium pot.

Ingredients: Komosa ryżowa (quinoa)
Use a sieve with very fine mesh, otherwise the quinoa grains will escape. If you don't have a sieve, you can rinse the quinoa in a bowl, changing the water several times until it becomes clear.
2

Pour 600 ml of cold water into the pot with quinoa (a ratio of 1:2, meaning two parts water to one part quinoa) and add two pinches of salt (about 2g). Bring to a boil over high heat, and when the water starts to boil, reduce the heat to the minimum, cover the pot with a lid, and cook for 15 minutes. Do not lift the lid during cooking.

Ingredients: Komosa ryżowa (quinoa), Salt
Use a heavy-bottomed pot so the quinoa doesn't stick. Do not stir the quinoa while cooking, as it will become sticky instead of fluffy.
3

After 15 minutes, remove the pot from the heat and let it sit covered for another 5-10 minutes. During this time, the quinoa will absorb the remaining steam and become perfectly fluffy. Then, remove the lid and gently 'fluff' the quinoa with a fork to separate the grains. Transfer to a large bowl or a flat plate to cool completely before storing in the refrigerator.

Ingredients: Komosa ryżowa (quinoa)
Cooling the quinoa completely before sealing it in a container prevents it from sticking together and spoiling. You can speed up the process by spreading it in a thin layer on a baking sheet.

Preparation of Roasted Vegetables and Chickpeas

4

Preheat the oven to 200°C (top and bottom heat). Prepare two large baking sheets and line them with parchment paper. Wash all the vegetables. Peel the sweet potato and cut it into cubes about 1.5-2 cm on each side. Remove the seeds from the bell pepper and cut it into similarly sized pieces. Divide the broccoli into small florets. Transfer all the vegetables to a large bowl.

Ingredients: Sweet potato, Red bell pepper, Broccoli
Cutting vegetables into pieces of similar size is very important, as this ensures they will cook evenly. Use a sharp chef's knife and a stable cutting board.
5

In a bowl with vegetables, add 3 tablespoons of olive oil (45g), 1 teaspoon of smoked paprika (2g), 1 teaspoon of salt (about 2g), and a pinch of pepper. Mix thoroughly with your hands to ensure each vegetable is evenly coated with oil and spices. Spread the vegetables in a single layer on one of the prepared baking sheets.

Ingredients: Sweet potato, Red bell pepper, Broccoli, Extra virgin olive oil, Papryka wędzona słodka, Salt, Ground black pepper
The key to crispy vegetables is not overcrowding the baking tray. The vegetables should be laid out loosely, not touching each other. If they are too close together, they will start to steam instead of roast.
6

Drain the chickpeas in a sieve and rinse thoroughly under running water. Then dry them very carefully using paper towels. The drier the chickpeas are, the crispier they will turn out after baking. Transfer the dry chickpeas to a bowl, add 2 tablespoons of olive oil (30g), 1 teaspoon of smoked paprika (2g), 1 teaspoon of cumin (2g), and a pinch of salt. Mix and spread on a second baking sheet.

Ingredients: Ciecierzyca konserwowa, Extra virgin olive oil, Papryka wędzona słodka, Ground cumin, Salt
Do not skip the step of drying the chickpeas! You can spread them out on a clean kitchen towel and gently roll them to remove as much moisture as possible.
7

Place both trays in the preheated oven. Bake for 25-30 minutes. Halfway through baking (after about 15 minutes), swap the trays (put the one on top to the bottom and the one on the bottom to the top) and stir the vegetables and chickpeas to ensure they brown evenly. The vegetables should be soft and slightly caramelized at the edges, and the chickpeas golden and crispy. Once baked, remove and set aside to cool completely.

Every oven bakes a little differently, so keep an eye on the vegetables towards the end of baking. The chickpeas will become even crunchier after cooling.

Preparation of Egg Whites

8

While the vegetables are baking, boil the eggs hard. Place 5 eggs in a pot and cover them completely with cold water. Bring the water to a boil, then reduce the heat and cook for 8-9 minutes. After this time, immediately pour very cold water over the eggs or transfer them to a bowl of ice. Leave for a few minutes to cool completely. This thermal shock will make peeling easier later.

Ingredients: Chicken eggs
Do not cook the eggs too long, as an unsightly, bluish ring will form around the yolk. Peel the eggs gently by tapping them on the counter and then rolling them under your hand to crack the shell.

Preparation of Tahini Sauce

9

Prepare the sauce. In a small bowl or jar, place 5 tablespoons of tahini paste (75g), 80 ml of freshly squeezed lemon juice, 1 tablespoon of maple syrup (20g), and 1 clove of garlic, pressed. Start mixing with a fork or whisk. Initially, the sauce may curdle and thicken - this is normal.

Ingredients: Pasta tahini, Lemon juice, Maple syrup, Garlic
The easiest way to prepare the sauce is in a small jar with a lid. You can then simply close the jar and shake it vigorously until all the ingredients are perfectly combined.
10

Gradually, tablespoon by tablespoon, add cold water (about 4-6 tablespoons, or 60-90 ml), while stirring vigorously until the sauce reaches a smooth, creamy consistency resembling runny mayonnaise. Season with a pinch of salt and pepper to taste. Taste and, if necessary, add more lemon juice or maple syrup if you feel it's needed.

Ingredients: Salt, Ground black pepper
You can adjust the consistency of the sauce by the amount of water. If you want a thicker sauce, add less water, and if you want a thinner one - more. Remember that the sauce will thicken a bit more in the fridge.

Storing and Assembling Lunchboxes

11

Once all the prepared components (quinoa, roasted vegetables, chickpeas) have completely cooled, transfer each of them to a separate airtight container. Peel the eggs and store them in a closed container as well. Pour the sauce into a jar. Place all the containers in the refrigerator.

Storing ingredients separately is key to preserving their freshness, flavor, and texture. This way, nothing will get soggy and lose its crunch.
12

Every morning (or the evening before), prepare your lunchbox. In the lunch container, add a portion of quinoa, a portion of roasted vegetables, and a portion of crispy chickpeas. Add one hard-boiled egg (whole or halved). You can toss in a handful of fresh additions, like cherry tomatoes or spinach leaves. Optionally, sprinkle with crumbled feta or sunflower seeds. Pack the dressing separately in a small container and drizzle it over the dish just before eating.

Ingredients: Komosa ryżowa (quinoa), Ciecierzyca konserwowa, Chicken eggs, Sweet potato, Red bell pepper, Broccoli, Feta cheese, Sunflower seeds
Use lunchboxes with compartments to keep the ingredients separate. Always pack the dressing separately so the salad doesn't 'wilt' by lunchtime. Have fun with the toppings - one day add fresh cucumber, another day a few olives or slices of avocado.

Fun Fact

💡

Meal prepping, or preparing meals in advance, gained popularity in the 1950s in the USA when housewives began to prepare meals for the entire week to save time. Today, it is a global trend among health-conscious individuals who value their time.

Best for

Codzienny lunch do pracy/szkoły Zdrowe posiłki w podróży Lekka kolacja Szybki obiad w domu

Tips

🍽️ Serving

Be creative! Instead of quinoa, you can use bulgur or barley. Add zucchini or carrots to the roasted vegetables. Instead of chickpeas, roast tofu cubes in the same way. You can add fresh herbs (parsley, cilantro), avocado slices, or a handful of arugula to your lunchbox. Tahini sauce also tastes great as a dip for raw vegetables.

🥡 Storage

Store all components in airtight containers in the refrigerator. Quinoa and roasted vegetables will stay fresh for up to 5 days. Crispy chickpeas taste best within the first 3 days (after that, they may lose their crunch but will still be tasty). Cooked eggs in their shells can be stored for up to 7 days, while peeled eggs should be consumed within 3 days. Tahini sauce in a sealed jar will last in the refrigerator for up to a week.

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