Bowl over your taste­buds

Healthy doesn’t have to mean it can’t be de­li­cious too

Central and North Burnett Times - - TASTE - With Dan and Steph Mul­heron

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.

Su­per­food bowl

Serves 2

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.

PHOTO: 123RF

◗ Use good-qual­ity canned toma­toes to make this win­ter pleaser.

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