Slide Meals

4-day slide meal plan · Protein: chickpeas

Days: 4
Protein: chickpeas
Budget:

$$—
Difficulty:

🍳🍳—

---

Explore chickpeas in delicious ways with this 4-day family-style meal plan.

Slide Chain

• Day 1: Chickpea and Spinach Curry

• Day 2: Chickpea Curry Stuffed Pitas

• Day 3: Chickpea and Tomato Rice

• Day 4: Chickpea Salad with Lemon-Tahini Dressing

• Combined Shopping List

---

Day 1: Chickpea and Spinach Curry

Ingredients

Main Ingredients

• 2 cans chickpeas

• 1 large onion, chopped

• 3 cloves garlic, minced

• 2 medium tomatoes, chopped

• 1 lb spinach

• 1 can coconut milk

• 2 tbsp curry powder

• 2 tbsp olive oil

• salt

• pepper

Directions

1. Heat olive oil in a pot over medium heat. Add onion and garlic, sauté until softened.

2. Add curry powder, stir for 1 minute. Add tomatoes and cook until soft.

3. Stir in chickpeas, coconut milk, and spinach. Simmer for 15 minutes. Season with salt and pepper.

Cook’s Notes:

Reserve 1 cup of chickpea curry for the next day.

---

Day 2: Chickpea Curry Stuffed Pitas

Ingredients

Main Ingredients

• 1 cup reserved chickpea curry

• 4 pieces pita bread

• 1 large cucumber, sliced

• 1 large carrot, grated

• 4 oz feta cheese, crumbled

Directions

1. Warm pita bread in a pan until soft.

2. Stuff each pita with chickpea curry, cucumber, carrot, and feta cheese.

Cook’s Notes:

Hold back 1/2 cup of chickpea curry for the next day.

---

Day 3: Chickpea and Tomato Rice

Ingredients

Main Ingredients

• 1/2 cup reserved chickpea curry

• 2 cups basmati rice

• 2 medium tomatoes, chopped

• 2 tbsp olive oil

• salt

• pepper

Directions

1. Cook basmati rice according to package instructions.

2. In a pan, heat olive oil, add tomatoes, cook until soft.

3. Stir in reserved chickpea curry and cooked rice. Mix well and season with salt and pepper.

Cook’s Notes:

Reserve 1 cup of chickpea and tomato rice for the next day.

---

Day 4: Chickpea Salad with Lemon-Tahini Dressing

Ingredients

Main Ingredients

• 1 cup reserved chickpea and tomato rice

• 1 can chickpeas

• 1 large bell pepper, chopped

• 1 large onion, sliced

• 1 bunch parsley, chopped

• 1 bunch cilantro, chopped

Dressing

• 1/2 cup tahini

• 2 lemons, juiced

• 2 cloves garlic, minced

• 1/2 cup water

• 1 tbsp olive oil

• salt

• pepper

Directions

1. In a bowl, mix chickpeas, reserved rice, bell pepper, onion, parsley, and cilantro.

2. In another bowl, whisk together tahini, lemon juice, garlic, water, olive oil, salt, and pepper.

3. Pour dressing over salad, toss to combine.

Cook’s Notes:

Serve chilled or at room temperature.

---

Combined Shopping List

Quantities shown are totals for the whole plan.

• chickpeas — 6 cans

• onion — 4 large

• garlic — 10 cloves

• tomatoes — 8 medium

• cucumber — 2 large

• bell pepper — 3 large

• carrot — 4 large

• spinach — 1 lb

• feta cheese — 8 oz

• pita bread — 8 pieces

• basmati rice — 2 cups

• coconut milk — 2 cans

• curry powder — 3 tbsp

• olive oil — 1 cup

• lemon — 3

• parsley — 1 bunch

• cilantro — 1 bunch

• tahini — 1 cup

• cumin — 2 tsp

• paprika — 2 tsp

• salt — to taste

• pepper — to taste

---

Final Notes

Enjoy these family-style chickpea meals that are budget-friendly and easy to prepare.