Rainbow Power Bowl with Roasted Sweet Potato, Black Beans, and Refreshing Citrus Dressing - photo 1
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Rainbow Power Bowl with Roasted Sweet Potato, Black Beans, and Refreshing Citrus Dressing

Pikantne Vegan dishes Salads Main Dishes 50 min Easy 17 wyświetleń ~38.06 PLN - (0)
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Description

Rainbow Power Bowl is the essence of a healthy, modern, and wholesome meal. This dish is inspired by the globally popular 'Buddha bowls', which combine a variety of ingredients to create a balanced and incredibly appetizing composition. In our version, the base is fluffy quinoa, which serves as a source of protein and fiber. On top, there are artistically arranged roasted sweet potatoes and slightly crunchy broccoli florets, which gain a deep, smoky aroma from the spices. The hearty black beans, juicy corn, and fresh, crunchy red bell pepper add contrast. The dish is completed with creamy avocado, providing healthy fats. However, the heart of the dish is the refreshing dressing made from lemon juice, olive oil, and Dijon mustard, which brings all the flavors together into one harmonious whole. The dish is not only a feast for the palate but also for the eyes – the vibrant colors of the vegetables make it look incredibly inviting. It is perfect as a filling lunch, a light dinner, or a rejuvenating post-workout meal.

Ingredients (18)

Servings:
2
  • white quinoa 100 g
  • Water 200 ml
  • Sweet potato 1 szt.
  • Broccoli 250 g
  • Black beans, canned 1 puszka
  • Canned corn 1 puszka
  • Red bell pepper 1.1 szt.
  • Avocado 0.7 szt.
  • Extra virgin olive oil 0.3 łyżek
  • Lemon 1 szt.
  • Maple syrup 15 ml
  • Dijon mustard 5 g
  • Garlic 1 ząbek
  • 🌿 Przyprawy
  • Papryka wędzona słodka 0.4 łyżeczek
  • Salt 0.1 szczypt
  • Ground black pepper 2 szczypty
  • ✨ Opcjonalne
  • Pumpkin seeds 20 g
  • Fresh cilantro 10 g
💰 Szacowany koszt dania: ~38.06 PLN (19.03 PLN/porcję)

💡 Kliknij na składnik aby oznaczyć jako użyty

Preparation steps

Preparation of roasted vegetables

1

Start by preheating the oven. Set it to 200°C with the convection function (or 220°C with top and bottom heating). Prepare a large baking tray and line it with baking paper. The paper will prevent the vegetables from sticking to the tray, and cleaning it will be much easier.

The oven must be well preheated before you put the vegetables in. This is crucial for them to become crispy on the outside rather than steaming. A standard baking sheet from the oven's equipment will be perfect.
2

Wash the sweet potato thoroughly under running water, then dry it with a paper towel. Peel it using a vegetable peeler. After peeling, cut the sweet potato into even cubes with a side of about 1.5-2 cm. Try to make all the pieces similar in size so they bake evenly.

Ingredients: Sweet potato
Use a sharp chef's knife and a stable cutting board. Cutting sweet potatoes may require some strength, so be careful with your fingers. Even cubes are the secret to perfectly roasted vegetables.
3

Now, take care of the broccoli. Wash it under cold water. Cut off the tough, woody end of the stem. Divide the rest of the broccoli into smaller florets by cutting them off the main stem with a knife. Try to make the florets not too small, as they will burn in the oven, and not too large, as they won't cook through. The ideal size is about 3-4 cm.

Ingredients: Broccoli
Don't throw away the thicker part of the broccoli stem! You can peel off the tough skin, slice it, and roast it together with the florets or use it for a cream soup.
4

Transfer the chopped sweet potato and broccoli florets to a large bowl. Drizzle with two tablespoons of olive oil (30g). Then add the spices: one teaspoon of smoked paprika, a generous pinch of salt, and a pinch of pepper. Now mix everything thoroughly with your hands, ensuring that each piece of vegetable is evenly coated with a thin layer of oil and spices. This will give them a wonderful flavor and crunch.

Ingredients: Sweet potato, Broccoli, Extra virgin olive oil, Papryka wędzona słodka, Salt, Ground black pepper
Mixing by hand is the most effective method. You'll feel if all the vegetables are well coated. You can also cover the bowl with a lid and shake it vigorously.
5

Spread the seasoned vegetables on the prepared baking sheet lined with parchment paper. Make sure they are in a single layer and not too crowded. Leaving space between the pieces will allow hot air to circulate freely and brown them nicely. Place the baking sheet in the preheated oven and bake for 20-25 minutes. Halfway through baking (after about 10-12 minutes), stir the vegetables with a spatula to ensure they cook evenly on all sides. They will be ready when the sweet potato is soft in the middle (check with a fork) and the broccoli is slightly browned at the edges.

A common mistake is overcrowding the baking tray. If the vegetables are piled on top of each other, they will steam instead of roast. It's better to use two trays than to arrange them too tightly.

Cooking quinoa

6

While the vegetables are baking, cook the quinoa. Measure 100g of quinoa and pour it into a fine sieve. Rinse it very thoroughly under cold running water for about a minute, stirring with your hand. This step is extremely important as it removes the natural bitterness (saponins) from the grains.

Ingredients: white quinoa
Use a sieve with very fine mesh, otherwise the small quinoa grains will escape. You will see that the water foams at first - rinse until the foam disappears and the water is clear.
7

Thoroughly rinse the quinoa and transfer it to a small pot. Add 200 ml of water and a pinch of salt. Bring to a boil over medium heat. Once the water 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 by the grains.

Ingredients: white quinoa, Water, Salt
Do not lift the lid while cooking! Quinoa is steamed, and lifting the lid disrupts this process. Use a pot with a thick bottom to avoid burning.
8

Remove the pot from the heat and let it sit covered for another 5 minutes. This will allow the grains to 'finish cooking' and become even fluffier. After 5 minutes, remove the lid and gently 'fluff' the quinoa with a fork. This will separate the grains and prevent them from clumping together.

Ingredients: white quinoa
Use a fork, not a spoon. The tines of the fork perfectly separate the delicate quinoa grains. A spoon could crush them and turn them into a sticky mush.

Preparation of the dressing and fresh ingredients

9

Prepare the remaining ingredients. Open the cans of black beans and corn, transfer their contents to a strainer, and rinse thoroughly under cold water, then set aside to drain. Wash the red bell pepper, remove the seeds, and chop it into small cubes. Cut the avocado in half, remove the pit, and slice or cube the flesh. If you are preparing the bowl for later, drizzle the avocado with a little lemon juice to prevent it from browning.

Ingredients: Black beans, canned, Canned corn, Red bell pepper, Avocado, Lemon
The easiest way to remove the pit from an avocado: carefully but firmly insert the blade of a knife into it and twist. The pit will come out easily. Scoop the flesh out of the skin using a large spoon.
10

Prepare the dressing. In a small jar with a lid, pour in two tablespoons of olive oil (30g). Squeeze the juice from half a lemon (about 30-40ml). Add one tablespoon of maple syrup, one teaspoon of Dijon mustard. Peel the garlic and press it through a garlic press or chop it very finely and add it to the jar. Season with a pinch of salt and pepper. Close the jar and shake it vigorously for about 20-30 seconds, until all the ingredients combine into a smooth, uniform emulsion. Taste and adjust seasoning if necessary.

Ingredients: Extra virgin olive oil, Lemon, Maple syrup, Dijon mustard, Garlic, Salt, Ground black pepper
The jar method is the simplest and fastest. If you don't have one, place all the ingredients in a small bowl and whisk vigorously with a small whisk or fork until the sauce thickens. The key is vigorous mixing.

Bowl composition

11

It's time to assemble our Rainbow Power Bowl! Prepare two deep bowls. At the bottom of each, place a portion of cooked quinoa to create a base. Then, arrange the remaining ingredients in separate sections on top of the quinoa, trying to create colorful stripes or quarters. Place a portion of warm, roasted sweet potatoes and broccoli, then add black beans, corn, fresh red bell pepper, and finally, slices of avocado.

Ingredients: white quinoa, Sweet potato, Broccoli, Black beans, canned, Canned corn, Red bell pepper, Avocado
The key to the 'wow' effect is not mixing the ingredients, but arranging them aesthetically next to each other. Contrasting colors will make the dish look incredibly appetizing. Arrange the ingredients in a clockwise direction.
12

Just before serving, drizzle the bowls' contents with the prepared citrus dressing. Finally, if you are using optional ingredients, sprinkle everything with toasted pumpkin seeds for crunch and garnish with fresh coriander leaves for added aroma. Serve immediately, enjoying the richness of flavors, colors, and textures.

Ingredients: Pumpkin seeds, Fresh cilantro
Do not drizzle the dressing over the entire dish at once if you do not plan to eat it all. It’s better to dress the portion you will eat and keep the rest. This way, the ingredients will stay fresh and crunchy.

Fun Fact

💡

The concept of the 'Buddha Bowl' gets its name from the characteristic rounded shape of the bowl, resembling the belly of Buddha. It symbolizes balance, abundance, and harmony, which perfectly reflects the balanced composition of this type of dish.

Best for

Zdrowy lunch do pracy Lekka i sycąca kolacja Posiłek po treningu Wegański obiad dla gości

Tips

🍽️ Serving

Serve the bowl immediately after preparation to enjoy the contrast between the warm roasted vegetables and quinoa and the cool, fresh toppings. It can also be eaten cold, making it an ideal takeout dish. Before eating, you can gently mix the ingredients to ensure the dressing coats every bite.

🥡 Storage

To keep everything fresh, store all ingredients separately in airtight containers in the fridge. Quinoa, roasted vegetables, beans, and corn can be stored for up to 3 days. The dressing in a sealed jar will last up to a week. Avocado and fresh herbs are best added just before serving. Assemble the bowl right before eating.

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