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The Guardian

Add pistachios to your meal prep: stay fuller for longer with this plant-based packed lunch recipe

Meal prep has a bit of a reputation – think bland chicken, limp broccoli, and plain rice. But it doesn't have to be that way. With the right ingredients, you can build something that holds its texture, delivers on nutrients, and still tastes good on day three. This grain bowl is a perfect example. Earthy pistachios, crisp red pepper, and naturally sweet red onion come together to create a meal that's both balanced and satisfying. With about 13g of plant protein and 11g of fibre each serving – much of it thanks to those nutrient-rich pistachios – it keeps you feeling full without the heaviness. Expect steady energy, a calm stomach, and less temptation to reach for that mid-afternoon sugar fix. Prep 10 minCook 25 minServes 3 portions 150g cooked quinoa or bulgur wheat 1 can (400g) chickpeas, drained and rinsed1 red pepper, diced1 courgette, diced1 small red onion, sliced1 tbsp olive oil ½ tsp smoked paprika 60g shelled pistachios, roughly chopped2 tbsp chopped parsley Juice of 1 lemon Salt and black pepper Preheat the oven to 220C (200C fan)/430F/gas 6. Chop your vegetables and combine on a roasting tray with the chickpeas, olive oil, smoked paprika, salt and pepper. Roast for 25 minutes. Remove from the oven, then in a large bowl, mix roasted veg, chickpeas, and cooked grains. Add lemon juice, parsley, and pistachios. Toss well. Store in airtight containers; top with extra pistachios before serving. Learn more about pistachio benefits