Dinner 1: Pea & Pumpkin medley

Name: Nutritious veggie-packed emergency meal
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 1
Ingredients: 0.333 Cup Rice; 0.5 Cup Peas; 0.25 Cup Chickpeas; 2 Tbsp Tomato; 0.25 Cup Sweetcorn; 0.5 Cup Pumpkin; 2 Tbsp Onion Flakes; 2.5 Cups Boiled or hot water

[[ recipeID=recipe-2m9run64t, title=Nutritious Veggie-packed Medley ]]

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Nutritious veggie-packed emergency meal

This veggie-packed medley is a warming, plant-based meal perfect for shelter-in-place situations, power cuts, or as a satisfying, lightweight option for camping and hiking. With rice, peas, chickpeas, pumpkin, and sweetcorn, it’s full of fiber, flavor, and ready in under 20 minutes — just add hot water!

Servings: 1

Keywords:

Prep Time: 5 mins
Cook Time: 15 mins
Total Time: 20 mins

Ingredients

Instructions

Ingredients

⅓ Cup Rice
½ Cup Peas
¼ Cup Chickpeas
2 Tbsp Tomato
¼ Cup Sweetcorn
½ Cup Pumpkin
2 Tbsp Onion Flakes
2 ½ Cups Boiled or hot water

Instructions

Prepare rice: Soak white rice in 1/3 cup boiled or hot water in a bowl. Cover and soak for 15 minutes or until soft.
Prepare Peas and Chickpeas: In a separate bowl, combine the peas and chickpeas. Add 3/4 cup of boiled or hot water. Cover and let soak for 10-15 minutes.
Prepare remaining Vege: Combine sweetcorn, tomato, pumpkin, and onion flakes in another bowl. Add 3/4 cup of boiled or hot water. Cover and let soak for 10-15 minutes.
Combine: Drain excess water from all ingredients. Serve peas, chickpeas and prepared vegetables with rice in a serving dish. Season with salt and pepper

OPTIONAL EXTRAS

Add additional protein: Cooked sausages or other meat from the fridge / freezer.

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Dinner 1: Pea & Pumpkin medley

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Nutritious veggie-packed emergency meal

Ingredients

Instructions

Ingredients

Instructions

OPTIONAL EXTRAS