Chickpea and vegetable bowl with lemon and mint dressing

Target: Activating daily food for intestinal health

Cultural style & diet type: Oriental / vegan

Region: Middle East / Mediterranean

Diet: vegan, gluten-free, high in fiber, gut-friendly

Suitability: Meal prep for the office, activating lunch, for sluggish digestion

🧬 Biochemical effect

Goal: Stimulation of digestion, satiety & nutrient activation

Mechanism: Chickpeas provide plant protein and fiber, zucchini and bell peppers provide bitter compounds and phytochemicals. The lemon-mint dressing stimulates digestive juices, and spinach provides chlorophyll and iron.

Active ingredients: Bitter substances, vegetable protein, soluble & insoluble fiber, chlorophyll, vitamin C

🥣 Ingredients (for 1 serving)

ingredient	Crowd	Effect
Cooked chickpeas	100 g	vegetable protein, filling, high in fiber
Zucchini (steamed)	50 g	water-rich, mild, digestive
Peppers (red or yellow)	50 g	Vitamin C, bitter substances, antioxidant
Baby spinach (fresh)	1 handful	Chlorophyll, iron, antioxidant
Mint (fresh, chopped)	1 tbsp	digestive, cooling
Lemon juice (fresh)	1 tsp	Bitter substances, vitamin C, liver stimulation
Olive oil (virgin)	1 tsp	Carrier of fat-soluble vitamins, anti-inflammatory
Tahini (sesame paste)	1 tsp	Calcium source, fat-soluble, harmonizing

👩🍳 Preparation – step by step

1. Lightly steam the zucchini and let it cool

2. Cut peppers into small pieces

3. Place chickpeas , zucchini, peppers & spinach in a bowl

4. Mix mint, lemon juice & olive oil → dressing

5. Add tahini over it or mix in

6. Optionally top with pepper or sesame

⏱️ Preparation time: approx. 10–15 min

🥣 Servings: 1

🥶 Storage: up to 24 hours in the refrigerator

🧪 Macro- & micronutrients (approx. per serving)

macro	Crowd
Carbohydrates	approx. 25 g
protein	approx. 8 g
Fat	approx. 7 g

Micronutrient / active ingredient	Effect
Bitter substances (paprika, lemon, mint)	stimulate liver & gall bladder, improve digestion
Fiber (chickpeas, vegetables)	satiating, regulating bowel movements
Chlorophyll (spinach)	cell-protective, detoxifying
vegetable protein	Muscle & enzyme substance, satiating

⏰ Recommended intake & coaching integration

Time of day: midday, ideal for the office or on the go

Combination tips: drink with lukewarm tea or still water

Reset phase: ✅ Yes

Coaching assignment: Cluster 4 – Intestinal healing / Module: Bitter substance activation & fiber-rich daily food

🛒 Shopping list

• 100 g chickpeas (cooked)

• 50 g zucchini

• 50 g bell peppers

• 1 handful of baby spinach

• 1 tbsp fresh mint

• 1 tsp lemon juice

• 1 tsp olive oil (virgin)

• 1 tsp tahini (sesame paste)

🔄 Variants & Options

• Low histamine: Replace bell peppers with grated carrots

• Gourmet: refine with roasted sesame or pomegranate seeds

• Vegan: ✅ Standard