Iron-Rich Meal Prep: Chocolate Raspberry Overnight Oats, Quinoa Chickpea Salad & Black Bean Brownies

Ingredients

• 2 cup rolled oats (For the chocolate raspberry blended overnight oats)
• 2 cup unsweetened plant milk (Such as soy or oat milk)
• 1.5 cup raspberries (Fresh or frozen)
• 1 banana (Ripe)
• 0.25 cup cocoa powder (Unsweetened)
• 2 tbsp chia seeds
• 2 tbsp maple syrup (Adjust to taste)
• 1.5 cup quinoa (Uncooked; rinse before cooking)
• 3 cup water (For cooking the quinoa)
• 2 can chickpeas (Drained and rinsed; approximately 3 cups total)
• 1 cup dried apricots (Chopped)
• 4 cup kale (Finely chopped, with tough stems removed)
• 1 cup pomegranate seeds
• 0.5 cup pumpkin seeds (Pepitas)
• 0.25 cup olive oil (For the salad dressing)
• 0.25 cup lemon juice (Freshly squeezed)
• 1 clove garlic (Minced, for the dressing)
• 1 tsp ground cumin (For the dressing)
• salt (To taste)
• 1.5 can black beans (Drained and rinsed; approximately 2 1/4 cups total)
• 0.5 cup tahini (Smooth sesame paste)
• 1 cup almond flour
• 0.5 cup cocoa powder (Unsweetened; for the brownies)
• 0.5 cup maple syrup (For the brownies)
• 1 tsp baking powder
• 1 tsp vanilla extract
• 0.5 cup dark chocolate chips (Optional, for folding into the brownie batter)

Steps

1. 1

   For the overnight oats, place the rolled oats, plant milk, raspberries, banana, cocoa powder, chia seeds, and maple syrup in a blender. Blend until smooth and creamy.

2. 2

   Divide the blended oat mixture among jars or covered containers. Refrigerate for at least 4 hours, preferably overnight, until thickened.

3. 3

   For the salad, rinse the quinoa thoroughly. Combine it with the water in a saucepan and bring to a boil.

4. 4

   Reduce the heat to low, cover, and simmer the quinoa for about 15 minutes, until the water is absorbed and the grains show their characteristic spirals. Remove from the heat and let stand, covered, for 5 minutes, then fluff with a fork and cool.

5. 5

   While the quinoa cools, whisk the olive oil, lemon juice, garlic, cumin, and salt together in a small bowl until combined.

6. 6

   Add the chickpeas, chopped apricots, kale, pomegranate seeds, and pumpkin seeds to a large bowl.

7. 7

   Add the cooled quinoa and dressing to the salad ingredients. Toss thoroughly so the dressing coats the quinoa, chickpeas, and kale. Divide into meal-prep containers.

8. 8

   For the brownies, preheat the oven to 350°F (175°C). Line an approximately 8-inch square baking pan with parchment paper.

9. 9

   Add the black beans, tahini, maple syrup, cocoa powder, baking powder, and vanilla to a food processor. Process until completely smooth, scraping down the sides as needed.

10. 10

    Add the almond flour and process briefly until a thick batter forms. Fold in the dark chocolate chips if using.

11. 11

    Transfer the batter to the prepared pan and spread it into an even layer. Bake for approximately 25 to 30 minutes, until the edges are set and the center is just firm.

12. 12

    Cool the brownies completely in the pan before slicing. Portion the oats, salad, and brownies into airtight containers for meal prep.

Notes

The source provides the meal-prep theme and names the three recipes but does not provide written quantities or full preparation instructions. Quantities and methods are therefore estimated. For improved absorption of non-heme iron, pair plant-based iron sources with vitamin C-rich foods such as raspberries, lemon, and pomegranate. Consider having tea, coffee, and matcha between meals rather than alongside these dishes. Refrigerate the oats and salad in airtight containers for up to 4 days; refrigerate brownies after cooling and use within about 5 days.

Nutrition per serving

• meal prep
• breakfast
• salad
• dessert
• vegan
• vegetarian
• plant-based
• iron-rich