Health-boost­ing Ve­gan Bowl

Woman's Weekly (UK) - - Cookery -

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

1

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

3

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

4

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.

Newspapers in English

Newspapers from UK

© PressReader. All rights reserved.