Rainbow Nourish Bowl

1 hr

4 Servings

Equipment

frying pan, saucepan, knife, peeler, chopping board, small clean jam jar (to mix dressing) large plate, serving dish and serving bowl.

Steps


  • Prepare the base, by placing grains in a sieve and run under cold water. Cook per instructions, with a little soy sauce or stock in the water. Allow to cool.

  • Prepare your veg for roasting, cut into bite-size chunks, then lay out on a baking tray with a drizzle of olive oil and salt. Roast for 30 - 40 mins at 190 Deg C.  Allow to cool.

  • Blanche your vegetables of choice, by lowering into salted boiling water, just long enough until the water comes back to boil. Then immediately run under cold water and set aside.

  • Toast seeds or nuts in a dry pan for a few minutes until they begin to pop slightly. Take off heat and drizzle with a little soy sauce.

  • Stir your protein source in a bowl with a teaspoon of harissa paste or a dessert spoon of pesto.

  • Prepare your raw veg in any way you choose, eg: grating or peeling slices of carrot, finely slicing cabbage, dicing tomatoes, chopping cucumber into strips. Season with a little salt, drizzle with a little oil, and a squeeze of lemon or lime.

  • Finally, make the tahini dressing. Add all ingredients to a jam jar with a lid. Shake and adjust flavors.

  • Layer up your bowl, drizzling a little dressing between layers. Starting with grains, then the roast veg, then protein source, then the blanched veg, then raw veg and finally toated seeds and herbs and drizzle of tahini dressing over salad to serve.

Ingredients

  • 1 cup cooked quinoa/ brown rice/ couscous (Cooked per instructions, with a little soy sauce or stock in the water)

Protein source:

  • Tinned chickpeas/ beans/ puy lentils

For blanching:

  • 4 sprigs broccoli/ asparagus/ beans/ peas/ edamame

Rainbow veg:

  • Salad leaves/ peppers/ red cabbage/ radishes/tomatoes/cucumber/avocado/ carrots

Herbs:

  • Basil/ coriander/ mint/ parsley

For toasting:

  • Nuts/ seeds

Tahini Dressing:

  • 1/4 cup tahini

  • juice of 1 lemon

  • 1 clove garlic, minced

  • salt and pepper, to taste

  • 1tsp maple syrup/honey

  • warm water to thin (add 1 tablespoon at a time)

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