Hanna makes no-cook meal prep, 3 ways

Hanna makes no-cook meal prep, 3 ways

Based on 8 ratings
Hanna Reder

Hanna Reder

Test Kitchen Manager and Chef at Kitchen Stories

instagram.com/wasissthanna

"These three recipes are a great place to start if you've never done meal prep before. All you have to do is buy 11 main ingredients, process them all a bit differently, and you’ve got three, nicely varied meals for two. They make great lunches, but can flex as light dinners or even picnic snacks. It’s always important, but this time especially to read the entire recipe once from start to finish before you start. It might seem confusing at first, but that will go away as you read through and watch the video linked above. Meal prep always works on the same principle: First you cut and shape all the ingredients, cook them (in this version, there is no cooking!), and then you put everything into (compartmented) tupperware. If you are now motivated to learn more about the topic of meal prep and dive further, check out our articles on the topic by searching meal prep."

Difficulty

Easy 👌

Preparation

45 min

Baking

0 min

Resting

0 min

Ingredients

2Servings
1 kg
watermelon
4
mini cucumbers
6 heads
romaine hearts
530 g
canned chickpeas (drained)
40 g
jarred sun-dried tomatoes
120 g
almonds
1 clove
garlic
2 tbsp
tahini
3
lemons
250 g
full-fat Greek yogurt
20 g
Parmesan cheese
4
flour tortillas
8 tbsp
olive oil
salt
pepper
MetricImperial

Utensils

cutting board, knife, 3 bowls (small), bowl (large), immersion blender, grater, 2 bowls, liquid measuring cup, fine sieve, bottle

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How-To Videos

homemade-hummus

Homemade hummus

how-to-wash-salad

How to wash salad

how-to-grate-cheese

How to grate cheese

3-easy-ways-to-juice-a-lemon

3 easy ways to juice a lemon

how-to-cut-watermelon

How to cut watermelon

Nutrition per serving

Cal2074
Fat119 g
Protein69 g
Carb214 g
  • Step 1/6

    First, prep all the ingredients. Wash the cucumbers and finely dice ¼. Chop the rest into coarse cubes and transfer them into separate bowls. Halve watermelon and cut ⅓ into wedges with peel; peel the rest. From the peeled watermelon, finely dice ⅓ and add to the bowl with the finely diced cucumbers. Cut the rest into coarse cubes. Chop the sun-dried tomatoes. Cut all the romaine lettuce into bite-size pieces. Chop most of the almonds. Peel the garlic clove and halve.
    • 4 mini cucumbers
    • 1 kg watermelon
    • 40 g jarred sun-dried tomatoes
    • 6 heads romaine hearts
    • 80 g almonds
    • 1 clove garlic
    • cutting board
    • knife
    • 3 bowls (small)
    • bowl (large)

    First, prep all the ingredients. Wash the cucumbers and finely dice ¼. Chop the rest into coarse cubes and transfer them into separate bowls. Halve watermelon and cut ⅓ into wedges with peel; peel the rest. From the peeled watermelon, finely dice ⅓ and add to the bowl with the finely diced cucumbers. Cut the rest into coarse cubes. Chop the sun-dried tomatoes. Cut all the romaine lettuce into bite-size pieces. Chop most of the almonds. Peel the garlic clove and halve.

  • Step 2/6

    Prepare the chickpeas: Finely blend ⅓ of the chickpeas with half of the tahini, juice of half a lemon, one half clove of garlic, 4 tbsp olive oil, and a little cold water. Season with salt to taste. Mix the remaining whole chickpeas in a bowl with the zest of a lemon, juice of half a lemon, and 2 tbsp. olive oil. Season to taste with salt and pepper.
    • 530 g canned chickpeas
    • 1 tbsp tahini
    • lemons
    • ½ clove garlic
    • 6 tbsp olive oil
    • salt
    • pepper
    • immersion blender
    • grater
    • 2 bowls

    Prepare the chickpeas: Finely blend ⅓ of the chickpeas with half of the tahini, juice of half a lemon, one half clove of garlic, 4 tbsp olive oil, and a little cold water. Season with salt to taste. Mix the remaining whole chickpeas in a bowl with the zest of a lemon, juice of half a lemon, and 2 tbsp. olive oil. Season to taste with salt and pepper.

  • Step 3/6

    Prepare the dressing and the melon juice: Finely blend some of the Greek yogurt with the remaining tahini, remaining garlic, juice and zest of half a lemon, and half of the grated Parmesan cheese. Season to taste with salt and pepper. Set two handfuls of the coarse chopped watermelon. Finely blend the rest of the coarse pieces of melon with the juice of a lemon in a large measuring cup, strain through a fine sieve, and transfer to the fridge to chill.
    • 100 g full-fat Greek yogurt
    • 1 tbsp tahini
    • ½ clove garlic
    • lemons
    • 10 g Parmesan cheese
    • salt
    • pepper
    • liquid measuring cup
    • fine sieve
    • bottle

    Prepare the dressing and the melon juice: Finely blend some of the Greek yogurt with the remaining tahini, remaining garlic, juice and zest of half a lemon, and half of the grated Parmesan cheese. Season to taste with salt and pepper. Set two handfuls of the coarse chopped watermelon. Finely blend the rest of the coarse pieces of melon with the juice of a lemon in a large measuring cup, strain through a fine sieve, and transfer to the fridge to chill.

  • Step 4/6

    For the first lunch box: Mix diced cucumber and melon with remaining olive oil and some juice of the remaining, halved zested lemon; season with salt and pepper. Pour into a small compartment of a divided lunch box. Spread two tortilla wraps with 1 tbsp of the yogurt cream. Then top evenly with ⅓ of the lettuce leaves, ⅓ of the coarse diced cucumber, half of the sun-dried tomatoes, and half of the whole chickpeas. Roll up tightly and cut in half, then pack into the lunch box. Put the remaining whole almonds into a small compartment of the lunch box.
    • 2 tbsp olive oil
    • 2 flour tortillas
    • 20 g jarred sun-dried tomatoes
    • 180 g canned chickpeas
    • 40 g almonds

    For the first lunch box: Mix diced cucumber and melon with remaining olive oil and some juice of the remaining, halved zested lemon; season with salt and pepper. Pour into a small compartment of a divided lunch box. Spread two tortilla wraps with 1 tbsp of the yogurt cream. Then top evenly with ⅓ of the lettuce leaves, ⅓ of the coarse diced cucumber, half of the sun-dried tomatoes, and half of the whole chickpeas. Roll up tightly and cut in half, then pack into the lunch box. Put the remaining whole almonds into a small compartment of the lunch box.

  • Step 5/6

    For the second lunch box: Mix the remaining chickpeas with half of the remaining cucumber cubes. Mix with a little hummus. Then add the chickpea-cucumber salad evenly in to the largest compartments of the box, divide the hummus and remaining yogurt, the two handfuls of melon and half of the chopped almonds evenly in the two lunch boxes. Slice the remaining tortilla wraps into triangles and serve on the side.
    • 180 g canned chickpeas
    • 150 g full-fat Greek yogurt
    • 40 g almonds
    • 2 flour tortillas

    For the second lunch box: Mix the remaining chickpeas with half of the remaining cucumber cubes. Mix with a little hummus. Then add the chickpea-cucumber salad evenly in to the largest compartments of the box, divide the hummus and remaining yogurt, the two handfuls of melon and half of the chopped almonds evenly in the two lunch boxes. Slice the remaining tortilla wraps into triangles and serve on the side.

  • Step 6/6

    For the last lunch box: add the remaining romaine lettuce, sun-dried tomatoes, the last cubes of cucumber, remaining chopped almonds and shaved Parmesan to the largest compartment. Pour the remaining dressing into a small compartment and lastly add the melon wedges. Enjoy!
    • 20 g jarred sun-dried tomatoes
    • 40 g almonds
    • 10 g Parmesan cheese

    For the last lunch box: add the remaining romaine lettuce, sun-dried tomatoes, the last cubes of cucumber, remaining chopped almonds and shaved Parmesan to the largest compartment. Pour the remaining dressing into a small compartment and lastly add the melon wedges. Enjoy!

  • Enjoy your meal!

    Hanna makes no-cook meal prep, 3 ways

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