Rainbow Power Bowl with Quinoa and Tahini-Citrus Sauce - photo 1
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Rainbow Power Bowl with Quinoa and Tahini-Citrus Sauce

Pikantne Vegan dishes Main Dishes Salads 50 min Medium 19 wyświetleń ~22.48 PLN - (0)
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Description

Rainbow Power Bowl is the essence of a healthy, balanced meal that provides energy for hours, eliminating the risk of an afternoon slump. This dish, inspired by popular 'Buddha bowls', is not only a feast for the eyes but primarily for the body. Its secret lies in the carefully selected ingredients: quinoa as a source of complete protein and complex carbohydrates, roasted sweet potatoes providing fiber and beta-carotene, creamy avocado rich in healthy fats, and crunchy vegetables and chickpeas. The whole is complemented by a velvety sauce based on tahini paste, which adds nutty depth and another dose of healthy fats and minerals. This dish is a perfect example of how food can be both filling, nutritious, and incredibly tasty. Serve it for lunch or a light dinner, enjoying every bite and a stable energy level for the rest of the day.

Ingredients (18)

Servings:
2
  • Komosa ryżowa (quinoa) 100 g
  • Sweet potato 300 g
  • Ciecierzyca konserwowa 120 g
  • Avocado 0.4 szt.
  • Cherry tomatoes 100 g
  • Cucumber 0.5 szt.
  • Red cabbage 100 g
  • Extra virgin olive oil 0.1 łyżek
  • Pasta tahini 30 g
  • Lemon juice 30 ml
  • Maple syrup 7 ml
  • Garlic 1 ząbek
  • Water 45 ml
  • 🌿 Przyprawy
  • Sweet paprika powder 1 łyżeczka
  • Salt 0.1 szczypt
  • Ground black pepper 1 szczypta
  • ✨ Opcjonalne
  • Pumpkin seeds 10 g
  • Fresh cilantro 5 g
💰 Szacowany koszt dania: ~22.48 PLN (11.24 PLN/porcję)

💡 Kliknij na składnik aby oznaczyć jako użyty

Preparation steps

Preparation of roasted sweet potatoes

1

Preheat the oven to 200°C (conventional mode). Wash the sweet potato thoroughly under running water using a vegetable brush to remove any dirt. Do not peel it - the skin will be tasty after baking and contains a lot of fiber. Dry the sweet potato with a paper towel. Cut it into even cubes about 1.5-2 cm on each side. Even pieces will ensure uniform baking.

Ingredients: Sweet potato
Use a large cutting board and a sharp chef's knife to make cutting the hard sweet potato easier and safer. A stable board will prevent slipping.
2

Transfer the chopped sweet potato to a large bowl. Add olive oil, sweet paprika powder, two pinches of salt, and one pinch of pepper. Mix everything thoroughly with your hands or a large spoon, ensuring that each piece of sweet potato is evenly coated with oil and spices. Line a large baking sheet with parchment paper and spread the sweet potatoes in a single layer on it. Make sure the pieces do not touch - this will allow them to roast rather than steam.

Ingredients: Sweet potato, Extra virgin olive oil, Sweet paprika powder, Salt, Ground black pepper
The most common mistake is overcrowding the baking tray. If the pieces are stacked on top of each other, they will become soft and soggy instead of crispy. If necessary, use two trays.
3

Place the baking tray with sweet potatoes in the preheated oven. Bake for about 25-30 minutes. Halfway through baking (after about 15 minutes), remove the tray and stir the sweet potatoes with a spatula to ensure they brown evenly on all sides. The sweet potatoes are ready when they are soft inside (check by piercing with a fork) and slightly caramelized and crispy on the outside.

Every oven is different, so start checking the sweet potatoes after 20 minutes. Be careful not to burn them, as they contain natural sugars that caramelize easily.

Cooking quinoa

4

Rinse the quinoa in a fine sieve and wash it thoroughly under cold running water. Rub the grains with your hands for about 30 seconds. This step is crucial to remove saponins - the natural, bitter coating of the grains. Then transfer the rinsed quinoa to a small pot, add 200 ml of cold water (a ratio of 1:2, meaning two parts water to one part quinoa) and add a pinch of salt. Bring to a boil.

Ingredients: Komosa ryżowa (quinoa), Salt
Do not skip rinsing the quinoa! This is the most important step to avoid a bitter taste in the finished dish. Use a sieve with very fine mesh to avoid losing any grains.
5

When the water with quinoa starts to boil, reduce the heat to the minimum, cover the pot with a lid, and cook for about 15 minutes. After this time, all the water should be absorbed. Remove the pot from the heat and, without lifting the lid, let it sit for another 5-10 minutes. Finally, gently 'fluff' the quinoa with a fork to separate the grains. Properly cooked quinoa should be soft but slightly fluffy, and the grains should have small white 'tails' (sprouts) coming out.

Do not stir the quinoa while cooking and do not lift the lid. Let it absorb the water in peace. Allowing it to rest at the end (the so-called steaming) is the key to achieving the perfect fluffy texture.

Preparation of fresh toppings

6

While the sweet potatoes are baking and the quinoa is cooking, prepare the rest of the ingredients. Drain the canned chickpeas in a sieve and rinse them thoroughly under cold water. Wash the cherry tomatoes and cut them in half. Wash and dry the cucumber, then slice it into half-moons. Finely shred the red cabbage with a sharp knife or a mandoline.

Ingredients: Ciecierzyca konserwowa, Cherry tomatoes, Cucumber, Red cabbage
Using a mandoline to shred the cabbage will give you perfectly thin and crispy shreds, which will greatly improve the texture of the salad. Be especially careful when using it.
7

Prepare the avocado just before serving to prevent it from darkening. Cut it in half lengthwise, circling around the pit. Twist both halves in opposite directions to separate them. Gently tap the blade of the knife into the pit, twist slightly, and remove it. Scoop out the flesh with a spoon and slice it. You can drizzle a little lemon juice on it to maintain its green color.

Ingredients: Avocado
To easily remove the flesh, score it in a grid pattern inside the skin, then turn the skin inside out - the cubes will pop out on their own. However, for slicing, it's better to scoop out the entire half with a spoon.

Preparation of tahini-citrus sauce

8

In a small bowl or jar, place the tahini paste, freshly squeezed lemon juice, maple syrup, and garlic pressed through a garlic press. Start mixing everything with a small whisk or fork. At first, the mixture will become very thick and compact – this is a normal reaction. Don't worry about it.

Ingredients: Pasta tahini, Lemon juice, Maple syrup, Garlic
The easiest way to prepare the sauce is in a small jar. You can then add all the ingredients, close it, and shake vigorously until you achieve a smooth emulsion. It's quicker and cleaner than mixing in a bowl.
9

Now start gradually adding cold water, tablespoon by tablespoon, while stirring vigorously. You'll see how the thick paste magically transforms into a smooth, creamy, and flowing sauce. Add water until you reach the desired consistency – it should be similar to thin yogurt or cream. Finally, season with a pinch of salt and taste. If needed, add more lemon juice (if you prefer it tangier) or maple syrup (for sweetness).

Ingredients: Water, Salt
The key is to add the water slowly. If you pour it all in at once, the sauce may break and it will be difficult to achieve a smooth emulsion. Patience is your ally here.

Power Bowl Composition

10

It's time to assemble the dish. Prepare two deep bowls. Place a portion of warm quinoa at the bottom of each. Then, arrange the remaining ingredients in separate sections, side by side, creating a colorful mosaic. Add a portion of roasted sweet potatoes, a handful of chickpeas, halved cherry tomatoes, cucumber slices, shredded cabbage, and finally, avocado slices.

Ingredients: Komosa ryżowa (quinoa), Sweet potato, Ciecierzyca konserwowa, Cherry tomatoes, Cucumber, Red cabbage, Avocado
Arranging ingredients in separate groups not only looks beautiful (perfect for a photo!), but also allows you to enjoy the taste of each element separately or mix them according to your preference.
11

Drizzle the finished composition generously with the prepared tahini-citrus sauce. If you are using optional ingredients, sprinkle everything with toasted pumpkin seeds for extra crunch and chopped fresh cilantro leaves for aroma. Serve immediately while the quinoa and sweet potatoes are still warm.

Ingredients: Pumpkin seeds, Fresh cilantro
Do not pour the sauce over the entire dish if you plan to eat only part of it or save some for later. Store the sauce separately to keep the vegetables from getting soft and to maintain their freshness.

Fun Fact

💡

Quinoa, technically not a grain but a 'pseudograin', is more closely related to beets and spinach than to wheat or rice. It was called by the Incas 'the mother of all grains' and was a staple of their diet due to its extraordinary nutritional properties.

Best for

Zdrowy obiad w ciągu tygodnia Lunch do pracy (meal prep) Lekka i sycąca kolacja Posiłek regeneracyjny po treningu

Tips

🍽️ Serving

Serve in deep, wide bowls to showcase all the colorful ingredients. You can offer extra sauce in a small pitcher on the side, so everyone can drizzle it over the dish to their liking. The dish tastes delicious both warm and cold, making it an ideal takeout meal.

🥡 Storage

This dish is perfect for meal prep. Store all ingredients (cooked quinoa, roasted sweet potatoes, chopped vegetables) in separate, airtight containers in the fridge for 3-4 days. Prepare the avocado and dressing fresh just before serving. Assemble the bowl right before eating.

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