Bowl over your tastebuds
Healthy doesn’t have to mean it can’t be delicious too
WE ALL like to look after ourselves and this starts from the inside. Sometimes with so many temptations around us daily, it’s hard to come up with a nutritious, healthy and tasty meal.
Well, this week we wanted to share our recipe for a superfood bowl. It’s a great dish for lunch or dinner for anyone.
Ingredients: ◗ ½ bunch kale, chopped roughly ◗ 100g green beans, trimmed ◗ 1 head of broccoli, florets cut ◗ 1 large sweet potato, peeled ◗ ¼ cup pumpkin seeds ◗ 1 tbs black sesame seeds ◗ 1 cup quinoa, rinsed ◗ zest of 1 lemon ◗ ¼ cup sultanas ◗ 2 eggs, to be hard boiled
Dressing: ◗ ¼ cup extra-virgin olive oil ◗ ¼ cup fresh lemon juice ◗ pinch of salt and white pepper ◗
Hummus: ◗ 1 x 400g can chickpeas ◗ 2 tsp tahini ◗ 1 garlic clove, crushed ◗ pinch of salt ◗ 3 tbs quality extra-virgin olive oil (plus extra for drizzling) ◗ juice of 1 lemon ◗ pinch of smoked paprika (optional)
Method: Salad items – Preheat oven to 200C. Place the sweet potato – peeled and chopped into cubes – on a roasting tray and then drizzle lightly with some olive oil and a sprinkle of salt. Roast in the hot oven until golden and tender to touch but still holding its shape. Remove and allow to cool.
Rinse the quinoa until the water becomes clear. Put 1½ cups of water in a small saucepan and bring to the boil, then add the quinoa. Bring back to the boil and then reduce to a low simmer and cover with a lid – you will see the quinoa start to sprout and then when all the water is absorbed take off the heat and allow to steam for 5 mins. Use a fork to fluff and allow to cool – add lemon zest and sultanas. In the same saucepan, three-quarter fill with water and bring to the boil again, blanch beans and broccoli for 3 mins and then remove – place in an ice bath to stop the cooking process and keep their crispiness.
In the same boiling water once the vegies have been removed, add the eggs and allow to boil for 9-10mins. Peel while still hot but cool enough to handle. In a small frypan, bring to high heat and toast the pumpkin seeds until golden, fragrant and popping – remove and allow to cool. Repeat with the sesame seeds.
Hummus – Rinse the chickpeas in cold water but keep the water from the can and tip chickpeas into the food processor. Add the tahini, crushed garlic, salt, lemon juice and 3 tablespoons of the reserved liquid from the can. Turn on the food processor and slowly pour in the oil until the mixture is fully combined and smooth.
Dressing – combine olive oil, lemon juice and salt and stir well. Prepare your bowl however you like, being sure to dress everything and add your hummus in another small bowl.
◗ Use good-quality canned tomatoes to make this winter pleaser.