Description
Best human kibble recipe gluten free made with quinoa, certified gluten-free oats, split peas, chickpeas, and vegetables. High-protein, high-fiber meal prep batch for weight loss and family wellness. One Sunday cook covers the full week.
Ingredients
- 300g dry quinoa, rinsed under cold water for 60 seconds
- 150g certified gluten-free rolled oats
- 200g dry green or yellow split peas
- 800g canned chickpeas (two 400g tins), drained and rinsed
- 500g broccoli, finely chopped
- 300g carrots, finely diced
- 250g zucchini, diced
- 100g baby spinach or kale
- 200g cremini mushrooms, sliced
- 4 large eggs, optional (omit for vegan version)
- 2 tablespoons olive oil
- 1 tablespoon fresh lemon juice
- 1.5 teaspoons fine sea salt
- 0.5 teaspoon garlic powder
- 0.5 teaspoon ground cumin
- 0.25 teaspoon turmeric
Instructions
- Rinse 300g dry quinoa under cold water for 60 seconds. Add to a large pot with 600ml cold water and 150g certified gluten-free oats. Bring to a boil, reduce to low, cover and simmer 15 minutes until all liquid is absorbed. Rest covered 5 minutes.
- In a second pot, add 200g dry split peas and 600ml cold water. Bring to a boil, reduce to a steady simmer, cook uncovered 25 to 30 minutes stirring occasionally until half the peas break down into a thick creamy mass. Drain any excess water.
- Heat 2 tablespoons olive oil in a large skillet over medium heat. Add carrots and mushrooms, cook 5 to 6 minutes. Add broccoli and zucchini, cook 4 more minutes. Add spinach or kale, stir until wilted, about 90 seconds. Season with salt, garlic powder, cumin, and turmeric.
- In your largest bowl, combine the quinoa-oat base, split peas, sautéed vegetables, and drained chickpeas. Fold together gently until fully combined. Add 1 tablespoon lemon juice and taste for salt. If adding eggs, scramble in the empty skillet and fold into the warm mixture.
- Cool for 15 minutes at room temperature. Weigh and divide into 8 to 10 equal portions. Spoon into airtight meal prep containers. Refrigerate covered for up to 5 days or freeze individual portions for up to 3 months.
Notes
Gluten-free safety: Always use oats with a certified gluten-free label. Regular oats are cross-contaminated with wheat during processing and are not safe for celiac households.
Vegan version: Omit eggs and add 3 tablespoons of hemp seeds per serving and an extra 200g chickpeas to the batch for complete amino acid coverage.
Speed version: Replace dry split peas with two cans of drained green lentils and use a pre-cooked quinoa pouch to complete the recipe in under 20 minutes.
Protein topping: Serve each bowl with 150g grilled chicken breast, ground turkey, canned tuna, or 2 hard-boiled eggs for a 45 to 50g protein complete meal.
Freezing: Freeze individual portions immediately after cooking. Thaw overnight in the refrigerator. Reheat in a non-stick pan with 2 tablespoons of water over low heat.
For a satiety-boosting pre-meal drink, try our 3-Ingredient Gelatin Recipe at tasteourdish.com/3-ingredient-gelatin-recipe/
For the original beef version, visit our Boy Kibble Recipe at tasteourdish.com/boy-kibble-recipe-5-ingredients/
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Meal Prep
- Method: Stovetop
- Cuisine: Wellness, Family Heritage
Nutrition
- Serving Size: 1 portion (approx. 350g)
- Calories: 410
- Sugar: 6g
- Sodium: 320mg
- Fat: 9g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 58g
- Fiber: 13g
- Protein: 24g
- Cholesterol: 95mg