Lunch is the hardest meal for me, it’s pretty hard to resist just popping in for a cheeky Nandos or somehow convincing myself that eating 1kg of peanuts and raisins will sustain me until dinner. When I was in an office all day it was even worse because I’d end up eating rubbish almost every day. Since switching to a more conscious way of eating I’ve realised that one of the sure ways to eat properly at every meal is preparation! Now, the idea of preparing a lunch every day is pretty mind numbing and there’s genuinely nothing worse than a soggy sandwich that’s been sitting in your car all day, so, with that in mind I’ve created this really simple and affordable lunch (or dinner I guess) that doesn’t take long to prepare and even less time to eat.

The Freekeh and Fresh Vegetable jar is packed with protein and energy to give you the little boost you need to get through the rest of your day. Since moving to a plant based diet the question I get asked the most is “But where do you get your protein from”, it always makes me giggle internally because NO ONE (except that one personal trainer at the gym) goes around thinking about protein all day every day. It is however pretty important in maintaining a healthy body and mind. I discovered Freekeh at my local health store a few months ago…I bought it because I thought it was rice so it was a happy accident.

Freekeh ( you pronounce it free-kah) is  wheat, which isn’t very exciting until you find out that it’s super low in fat and high in protein and fiber, you also don’t need a lot of it to fill you up, Craig and I can eat just a handful with our dinner and be stuffed! It’s definitely worth incorporating into your meals if you’re looking for something new, it’s pretty expensive for now but as it grows in popularity I think it will become more affordable, luckily you don’t need too much.

The preparation time on this recipes is a little long only because you have to cook the Freekeh for 35 minutes, luckily you can just leave it to simmer so you don’t have to hover over the stove.

 

How To Make It and What You’ll Need

Ingredients – Serves 2 

  • 1 handful of Kale R5
  • 1 can of Chickpeas R11.30
  • 1 handful of Rocket R5
  • 1/2 cup of Freekeh R21
  • 1 Carrot R1.50
  • 1 Red Onion R1.50
  • 2 tbsp of cooked Beetroot R6
  • 1 tbspTahini
  • 1 tsp Olive Oil
  • 1 clove of Garlic
  • Cayenne Pepper
  • Lemon Juice 

Directions (total cooking/preparation time 40 minutes)

  • Place 1/2 can of Chickpeas on a flat pan with a little oil and sprinkle with Cayenne Pepper
  • Grill Chickpeas on tray for 10 minutes or untill crispy, set aside
  • Place Freekeh in boiling water and leave to simmer for 35 minutes, when done drain and set aside
  • Blend remaining 1/2 can of Chickpeas with garlic, olive oil, Tahini and lemon juice until smooth
  • Layer all ingredients, seal and place in fridge until you’re ready to eat. 

Why It’s Good For You

FREEKEH – Freekeh is low in fat and high in protein and fiber. Serving for serving, freekeh has more protein and twice as much fiber as quinoa. This means freekeh keeps you feeling full long after you’ve eaten it.

CARROTS – Carrots are very high in vitamin A, an essential nutrient for good vision. Carrots also increase saliva and supply essential minerals, vitamins and enzymes that aid in digestion. Eating carrots regularly may help prevent gastric ulcers and other digestive disorders.

CHICKPEAS – Chickpeas contain a significant amount of fiber and protein. Both fiber and protein have a high satiety value, meaning they can keep you feeling full for longer. Hummus can also help lower Cholesterol.

RED ONIONS – Red Onions are packed with nutrients including quercetin, allicin and chromium which can protect against cancer, fight fungi and bacteria, promote cardiovascular health, reduce high blood pressure and insulin resistance, and aid in weight loss.

KALE – Kale is high in fibre, low in calories and it has zero fat! It’s also a good source of Vitamin K and a powerful source of antioxidants.

BEETROOT – Beetroot is a good source of iron and folate, it can also help you perform better when exercising and it can lower blood pressure.

CAYENNE PEPPER – Cayenne is a well-known digestive aid. It stimulates the digestive tract, increasing the flow of enzyme production and gastric juices. This aids the body’s ability to metabolize food (and toxins). Cayenne pepper is also helpful for relieving intestinal gas. It stimulates intestinal peristaltic motion, aiding in both assimilation and elimination.

 

by Anna-Belle