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Curried Cauliflower Chickpea Bake - Vegan Meal Prep

Vegan Meal Prep Curried Chickpea Cauliflower Bake


  • Author: Lindsay Cotter
  • Prep Time: 10
  • Cook Time: 30
  • Total Time: 40 minutes
  • Yield: 4 -6 1x

Description

This vegan meal prep recipe is quick and easy to put together, using just a few simple ingredients! It’s a cauliflower bake full of fiber and plant-based protein. See the notes for a lower carb option.


Scale

Ingredients

  • 15 oz canned chickpeas, drained (see notes for substitutes)
  • 1 lb cauliflower florets (around 34 cups)
  • 1 tsp curry seasoning or 12 tbsp curry sauce of your choice
  • 1/4 tsp garlic powder or 1 tsp minced garlic
  • 1 tbsp olive oil
  • kosher salt and pepper to taste
  • 45 cups cooked rice and/or cauliflower rice (you can combine if desired)
  • Optional handful of spinach or leafy greens of choice
  • See notes for extra ingredient options – to top (i.e cheese or nutritional yeast to top, herbs, lemon, etc.)

Instructions

  1. Preheat oven to 350 F and oil 12×8 casserole dish or glass meal prep container.  9×13 containers work as well but you might need extra rice to fill. If meal prepping without baking, skip preheat.
  2. Toss your chickpeas and cauliflower florets in curry powder with 1 tbsp oil. Sprinkle with kosher salt and pepper to taste.
  3. Next, layer your cooked rice or cauliflower rice (a mix of both will also work) at the bottom of your oven safe casserole dish.
  4. Layer the chickpea and cauliflower on top.
  5. Stuff spinach or herbs within the rice/cauliflower. Sprinkle with parmesan cheese or nutritional yeast for vegan option. See notes for substitutes.
  6. Bake at 350F for 25-30 minutes or until top is golden brown. Freeze after cooked if using for meal prep. (Freeze for up to 3 months)
  7. Alternatively, you can also SKIP BAKING and just store prepped casserole in fridge, covered, until until ready to bake. Store in fridge for up to 5 days.
  8. Sprinkle with extra curry powder, garlic, pepper, sliced lemon, etc before serving.

Notes

  • Feel free to mix in your favorite curry sauce or add a tbsp of nutritional yeast for “cheesy” vegan option. Not vegan? Add parmesan on top!
  •  Lower carb vegetarian option → Substitute rice and chickpeas with cauliflower rice and mushrooms or green beans.
  • This is the oven safe meal prep casserole dish I use or Ello has a great 9×13 duraglass baking dish with lid.

Nutrition Below based off using half rice and half cauliflower rice as the base layer.

  • Category: dinner
  • Method: bake
  • Cuisine: indian

Nutrition

  • Serving Size: 1.25 cups
  • Calories: 285
  • Sugar: 1.5 g
  • Sodium: 460 mg
  • Fat: 4 g
  • Saturated Fat: 0.2 g
  • Unsaturated Fat: 0
  • Trans Fat: 0
  • Carbohydrates: 53 g
  • Fiber: 7 g
  • Protein: 9.5 g
  • Cholesterol: 0 grams

Keywords: meal prep, vegan, casserole, curry, healthy, gluten free, cauliflower bake, cauliflower rice

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