2023-09-19 09:39:55
Eat Club
Climate-friendly roasted carrot and chickpea bowl
19.09.2023, 11:39 | Reading time: 3 minutes
A recipe for climate and stomach: a complete vegan meal with complex carbohydrates, filling fiber, a confident 12 grams of protein and lots of taste
Photo: Eat Club – Visit us on Instagram @eat_club.de
If you want to leave as small an ecological footprint as possible when eating, remember this sentence in a nutshell:
“If possible, I only eat seasonal and regional products, less meat and try to reduce dairy products as much as possible.” This is the recommendation of the EAT-Lancet Commission, which launched the Planetary Health Diet worldwide. According to this, we Central Europeans should eat an average of two thirds less meat (max. 48 g per day) and a maximum of 500 g of raw milk per day (e.g. yogurt or cheese). The following recipe shows that a diet that is good for us and our planet can also taste delicious: Our lukewarm veggie bowl is rounded off with sweet and sour apricot jam and grated apple and also tastes great cold for the lunch break in the office.
Oh and one more tip before I forget: a handful of roasted sunflower or pumpkin seeds and 1 tablespoon of black cumin would also go well with this if our food stylist hadn’t forgotten them. Simply spread them on the baking tray along with the carrots and roast them.
Climate-friendly roasted carrot and chickpea bowl
Ingredients for 4 servings:
2 cans of chickpeas (265 g drained weight each; see tip) 400 g carrots 1-2 tsp chili flakes Salt 6 tbsp olive oil 4 tbsp lemon juice 200 g leaf spinach (or depending on the season, e.g. kale or rocket) 1 bunch of parsley 1 sour apple (e.g. Braeburn) 2 tbsp apricot jam, 3 tbsp apple cider vinegar, pepperbaking paper
1 Preheat the oven (top/bottom heat: 200 °C/fan oven: 180 °C). Wash and drain the chickpeas. Peel, clean and halve the carrots lengthwise. Cut diagonally into wide slices. Mix half of the chickpeas and carrots in a bowl with chili flakes, salt, 4 tablespoons oil and 2 tablespoons lemon juice. Spread on a baking tray lined with baking paper. Roast in a hot oven for regarding 15 minutes.
2 Wash spinach thoroughly and drain. If necessary, pluck the leaves a little smaller. Wash the parsley, shake dry and chop the leaves finely. Wash the apple, grate dry, quarter and core. Roughly grate the apple quarters and drizzle with 2 tablespoons of lemon juice.
3 Remove the baking tray from the oven, pour the jam in blobs onto the tray and mix everything well. Bake in the oven for another 10 minutes. Remove the roasted vegetables from the oven, mix in the spinach, remaining chickpeas and carrots. Allow to cool slightly. Mix in the parsley and apple shavings. Mix in the vinegar and 2 tablespoons of oil and season everything with salt and pepper.
Preparation time approx. 35 minutes + waiting time
Pro Portion ca. 12 G E, 19 G F, 40 G KH, 390 kcal
Tipp: Of course, the ecological balance of canned or jarred food is not the best. However, due to the relatively long cooking time, it is only worth cooking chickpeas yourself in larger quantities. You can shorten the cooking time by soaking the dried legumes overnight and cooking them with a little baking soda. What you don’t use for this recipe can be stored airtight in the refrigerator for regarding 5 days or frozen and used to make hummus or soups.
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