Blissful bowl food made easy: 3 healthy recipes
The bowl food trend looks like it’s here to stay, whether that’s poke, spoonable smoothies, bliss bowls or bibimbap. And with good reason too: it encourages portion control and nutritionally balanced meals that combine carbs, fats and protein, plus plenty of your five-a-day. The plant-based protein movement has also gained momentum; never has it been easier to meet your protein needs with no meat or dairy. Try these delicious recipes for a healthy and oh-so-Instagrammable dinner:
Hemp tabbouleh with pea and mint falafel
80g fresh flat-leaf parsley, chopped
10g fresh mint, finely shopped
A handful of finely chopped kale
1 large tomato, finely diced
10cm piece of cucumber, finely diced
½ white onion, finely diced
Freshly squeezed juice of 1 lemon
2 ½ tbsp olive oil, plus extra for falafel
2 heaped tbsp pomegranate seeds
4 tbsp hemp seeds; Sea salt, to taste.
For the pea and mint falafel:
1 garlic clove
150g cooked peas
10g fresh mint, chopped
4 tbsp chopped spring onion
¼ tsp bicarbonate of soda
2 tsp freshly squeezed lemon juice.
For the lemon tahini sauce:
115g light tahini
1 tbsp freshly squeezed lemon juice.
1 Toss the parsley, mint and kale in a bowl; add the tomato, cucumber and onion. Pour in the lemon juice and oil and mix well. Add the pomegranate and hemp seeds; season with salt. Set aside. Preheat oven to 200°C/180°C fan/gas mark 6.
2 Combine falafel ingredients in food processor; pulse until well incorporated. Roll mixture into 6 to 8 balls. Put on foil-lined baking sheet; press indent in centre of each ball. Lightly brush tops with olive oil. Bake in preheated oven for 15 mins; flip over, bake for 10 mins more.
3 For the sauce, whisk tahini and lemon juice with 1 tbsp water. Serve falafel on the tabbouleh drizzled with the sauce.
Teriyaki tofu with shiitake noodles
400g block of firm tofu, drained
Vegetable oil, for frying
150g fresh shiitake mushrooms, sliced
tsp sesame seed oil
250g soba noodles
4 spring onions, finely sliced
1 tsp toasted black or white sesame seeds
For the teriyaki sauce:
6 tbsp light soy sauce (or 6 tbsp gluten-free tamari)
6 tbsp mirin (without added sugar)
6 tbsp sake or water
1 ½ tsp sesame seed oil
3 garlic cloves
4cm piece ginger, peeled and chopped
1 Wrap the drained tofu in a clean dish towel, sit on a plate with a wooden board (or other weighted object) on top and leave for 20 mins to press out any excess water.
2 To make the teriyaki sauce, combine the soy sauce, mirin, sake (or water), sesame seed oil, garlic and ginger in a bowl and set aside. When the tofu has drained, cut into 2.5cm cubes. Heat a large frying pan, add in the sauce and tofu. Cook on a high heat, turning tofu now and again for 4 mins, until sauce reduces a little. Set to one side.
3 Add 3 tbsp vegetable oil to another frying pan; fry mushrooms for 4 mins, until golden. Remove and stir into teriyaki tofu.
4 Cook noodles as per instructions, but till slightly al dente. Drain and add to tofu and mushrooms; toss over high heat until hot, and noodles absorb the sauce. Add in most of the onion; serve in bowls with the rest of onion and sesame seeds scattered over.
Pink quinoa salad with fennel and arame
130g fennel bulb, thinly sliced
3 tbsp freshly squeezed lemon juice
20g dried arame strips
1 tsp tamari sauce
½ small beetroot, finely grated
1 tbsp umeboshi vinegar
3 tbsp sesame oil
3 spring onions, finely chopped
2 tbsp dry-roasted sunflower seeds (optional).
1 Bring 400ml of water to a boil. Wash the quinoa, drain and add to pan with ¼ tsp salt. Cover and simmer for 20 mins or until the water is absorbed; turn off heat.
2 Place fennel in a bowl, add 2 tbsp lemon juice and ½ tsp salt and squeeze with your hands, till fennel starts ‘sweating’. To cook the arame, put it in a small pan, add 450ml water and boil, uncovered. Lower heat, half cover and cook for 15 mins. Drain excess water, add tamari and quickly stir over a low heat until absorbed.
3 In a salad bowl, mix the grated beetroot with the vinegar. Add the quinoa, rest of lemon juice, arame and oil. Mix in fennel and onions. Taste and season. Sprinkle over the seeds, if using.
All recipes from Bowl food by Ryland Peters & Small