Broccoli, Chickpea & Watercress Protein Bowl

Name: Broccoli, Chickpea & Watercress Protein Bowl
Prep time: 5 min
Cook time: 15 min
Yield: 2 servings
Cuisine: Indian
Ingredients: 100g broccoli florets; 80g green peas (frozen or fresh); 40g watercress; 200g canned chickpeas (drained and rinsed); 80g pitted green olives (chopped small); Juice of half a lemon; 1 tsp cumin seeds; Pinch of salt; 1/2 tsp ground coriander; 1/4 tsp turmeric powder; 3/4 tsp vegetable oil; 1 tsp dried mixed herbs

Quick & Healthy

Weight Loss PCOS (PMOS) Nutrition GLP-1 Support

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A colourful plant-based bowl brimming with crisp broccoli, protein-packed chickpeas and peppery watercress, perfect for a quick, satisfying lunch or dinner.

Prep5 min

Cook15 min

Serves2 servings

Nutrition per serving

240kcal

11gProtein

11gFibre

35gCarbs

8gFat

Nutritionist’s Note

Because the chickpeas supply 11 g of plant‑based protein while the broccoli, peas and watercress add over 11 g of fibre, this bowl keeps you full for longer without a calorie overload, making it ideal for a weight‑loss plan or for clients with PCOS who benefit from steady blood‑sugar levels. The modest 8 g of healthy fat from olives and the pinch of cumin help stimulate GLP‑1 release, supporting satiety after lunch or dinner. A squeeze of lemon not only brightens the flavour but also boosts vitamin C, enhancing iron absorption from the legumes. I would typically suggest this dish on days when a quick, nutrient‑dense meal is needed between appointments or before an evening workout.

Ingredients

100g broccoli florets
80g green peas (frozen or fresh)
40g watercress
200g canned chickpeas (drained and rinsed)
80g pitted green olives (chopped small)
Juice of half a lemon
1 tsp cumin seeds
Pinch of salt
1/2 tsp ground coriander
1/4 tsp turmeric powder
3/4 tsp vegetable oil
1 tsp dried mixed herbs

Method

Heat the oil in a non-sticky pan.
Add cumin seeds.
Once cumin seeds popped up, add broccoli and cover it with the lid.
After 5 minutes, add green peas and chickpeas.
Close the lid for 5 minutes.
Add the olives, salt, coriander powder, dried herbs and turmeric powder.
Close the lid for 3 minutes.
Add watercress and mix well. Leave together for two minutes, then serve.

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Storage

Store in an airtight container in the fridge for up to 3 days. Freezing isn't recommended as watercress becomes waterlogged and slimy once thawed. If you plan to batch-cook, freeze the broccoli, pea, and chickpea mixture (without watercress) for up to 1 month. Reheat in a pan with a splash of water over medium heat until piping hot, then stir through fresh watercress just before serving.

Tips

Always squeeze the lemon juice over the dish right before serving rather than during cooking; the fresh vitamin C dramatically enhances your body's absorption of the non-haem iron in the chickpeas, watercress, and broccoli.
Add a small pinch of cracked black pepper alongside the turmeric. The piperine in black pepper increases the bioavailability of curcumin (turmeric's active anti-inflammatory compound) by up to 2000%.
Don't discard the broccoli stem. Peel away the tough outer layer, finely dice the tender stalk, and cook it alongside the florets to add extra prebiotic fibre and reduce food waste.