VEGAN POWER BOWL WITH CHICKPEAS

2021-02-10 22:32:11

The power bowl is a good way to eat more raw vegetables. Sometimes it's difficult to just reach for carrots or greens and eat them with taste, but in the company of other bowl ingredients with yoghurt sauce, dressing or simply with olive oil and lemon juice it is much easier and more pleasant for the taste buds.

The power bowl aka Buddha bowl is supposed to resemble the round belly of the Buddha figurine, to be filling and, above all, to make you happy. It should be composed according to certain rules, but I personally don't stick to them rigidly. As a wholesome meal the power bowl contains in certain proportions protein and carbohydrate components, vegetables (baked, raw, blanched), fruits and healthy fats. The percentage of the individual ingredients is as follows: proteins should make up approx. 20% of the bowl, carbohydrates 20%, vegetables 20%, healthy fats 15%, greens (leafy vegetables) 10%, fruits 10%, topping 5%.

The Buddha bowl is also a great culinary opportunity to diversify your meals, because it can be composed in many different ways choosing the ingredients from the particular groups that you like best. Today I would like to present to you one of my favourite power bowls.

ingredients

for 2 people

Protein component:

210 g chickpeas (from a jar)

Marinade:

3 tablespoons soy sauce (e.g. Tamari)
a good pinch of salt and herbal pepper
1 teaspoon chili flakes
a pinch of curry (optional)
1 tablespoon rapeseed oil
1 clove of garlic (squeezed through the press)

Carbohydrate component:

120 g basmati rice
a good pinch of salt

Vegetables:

a handful of shredded red cabbage
a few radishes
2-3 pickled cucumbers
½ small onion
½ zucchini
a handful of soybean sprouts

Healthy fats:

2 tablespoons olive oil
½ avocado
sesame sprinkles (ingredients: black sesame, white sesame, Aosa algae)

Leafy vegetables:

a handful of baby spinach
a handful of lamb's lettuce

Fruits:

2-3 tablespoons pomegranate seeds

Topping:

a little chives
a handful of parsley
juice of 1 lemon

recipe

Rinse the chickpeas in a sieve and put them in a bowl, add all the marinade ingredients, stir precisely and set aside for several minutes. Then bake them for about 20 minutes at 180 degrees. Stir the chickpeas after 10 minutes of baking.

Rinse the basmati rice in a sieve and cook it in slightly salted water according to the package instructions (I cooked the rice for about 25 minutes on low heat).

Wash all vegetables and fruits. Cut the zucchini into slices, and chop finely the chives and parsley. Cut the pickled cucumbers into slices, peel the onions and cut them into crescents. Put the cucumbers, onion, pomegranate seeds and parsley in a small bowl and stir everything thoroughly. When the chickpeas and the rice are ready, put the baby spinach and lamb's lettuce, the pickled cucumber salad and the other vegetables on two plates. Then place the rice and sprinkle it with sesame sprinkles. Add the chickpeas. Slice the avocado, put it on the plates and sprinkle with chopped chives. Finally, sprinkle the raw vegetables with lemon juice and olive oil.