Health-boosting Vegan Bowl
Serves 4 Calories: 450 Fat: 14g
Saturated fat: 2g Carbohydrates: 54g
✱ 2 red onions, sliced
✱ 2 red peppers, deseeded and cubed
✱ 4 carrots, cut into chunks ✱ 3tbsp olive oil
✱ 450g (1lb) butternut squash ribbons
✱ 2 x 400g cans chickpeas, drained ✱ 1tsp ground coriander
✱ 200g (7oz) cavalo nero, roughly chopped
✱ 1 garlic clove, crushed
✱ 125g (4oz) quinoa
✱ 750ml (¾pt) vegetable stock ✱ 1tbsp sesame seeds or furikake seasoning
Heat the oven to 200°C
or Mark Gas 6. Spread the onions, peppers and carrots out in a large roasting tin, drizzle with 1tbsp oil and roast for 20 mins, until tender. Push up to one end. Add the squash ribbons and cook for 10 mins to soften.
Add the chickpeas to one 2
end of a roasting tin, sprinkle with a pinch of sea salt, the coriander and 1tbsp oil. Put the cavalo nero at the other end of the tin. Scatter on the garlic and rest of the oil. Roast for 4 mins.
Put the quinoa in a pan
with the hot vegetable stock and bring to the boil, then simmer for 15 mins, until tender. It’s fine if the liquid becomes absorbed – or you can strain off any excess liquid.
Pile a selection of all the
veg into 4 bowls, with the quinoa. Sprinkle over the sesame seeds or furikake and serve with lemon wedges for added flavour.
For a satisfying soup, combine 1 chopped onion,
chopped chilli, 1tsp ground coriander, 350g (12oz) chopped squash and/or carrots, 1 chopped sweet potato and 900ml (1½pt) vegetable stock. Bring to the boil, simmer for 25 mins and then whizz with a blender until smooth.