• 270g chickpeas Chickpeas, canned, drained
• 255g pearl barley Pearl Barley, boiled
• 80g spinach Spinach, raw
• 80g red pepper Red Pepper
• 50g tzatziki Tzatziki
• 10g lemon juice Lemon Juice
• 30g red onion Red Onion
• 1 tsp dried oregano & smoked paprika
• 60g pitta bread Pitta Bread, white
• 5g olive oil Olive Oil
• 40g cucumber Cucumber

1. 1

   Prep everything first: wash and trim the spinach and peppers, then measure out the sauce ingredients.

2. 2

   Simmer the pearl barley for 25-30 minutes until plump and chewy, then drain.

3. 3

   Pat the chickpeas dry and roast at 200°C for 20 minutes until crisp, tossing halfway.

4. 4

   Rub the protein with oregano, paprika and lemon. Spoon over cool tzatziki and scatter with the sliced red onion when serving.

5. 5

   Meanwhile, steam or stir-fry the spinach and peppers for 3-5 minutes until just tender with a little bite.

6. 6

   Build the plate: pearl barley first, then the veg and chickpea, spooning over any remaining sauce. Finish with the cucumber.

7. 7

   Bulking upgrade: add the pitta bread, olive oil for extra energy-dense calories.

Tap ingredients and steps to tick them off as you cook.