Rainbow Power Bowls with Quinoa, Roasted Vegetables, and Tahini-Citrus Sauce - photo 1
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Rainbow Power Bowls with Quinoa, Roasted Vegetables, and Tahini-Citrus Sauce

Pikantne Main Dishes Vegetarian Dishes Vegan dishes 60 min Medium 7 wyświetleń ~54.48 PLN - (0)
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Description

Rainbow Power Bowl, also known as 'Buddha Bowl', is the essence of balanced and mindful eating, served in an incredibly appetizing form. It is not just a meal, but a whole philosophy of eating, where every ingredient has its place and purpose. The dish consists of a base of nutritious quinoa, a wealth of roasted, colorful vegetables providing vitamins and fiber, and crunchy chickpeas as a source of plant-based protein. Everything is brought together by a creamy, nutty-citrus sauce made from tahini paste, which adds depth of flavor and healthy fats. Visually, the dish delights with a palette of colors, from orange sweet potato, through green broccoli, to red bell pepper, which naturally encourages eating. It is the perfect option for a healthy lunch, a light dinner, and above all – an excellent idea for meal prep, meaning preparing meals for several days in advance. Each element can be stored separately and assembled into a fresh bowl just before serving.

Ingredients (16)

Servings:
4
  • Komosa ryżowa (quinoa) 200 g
  • Sweet potato (batata) 1 szt.
  • Broccoli 500 g
  • Red bell pepper 200 g
  • Ciecierzyca gotowana (z puszki) 240 g
  • Extra virgin olive oil 0.3 łyżek
  • Pasta tahini 60 g
  • Lemon juice 45 ml
  • Maple syrup 20 ml
  • Garlic 1 ząbek
  • 🌿 Przyprawy
  • smoked sweet paprika 1 łyżeczka
  • Salt 0.1 szczypt
  • Pieprz czarny świeżo mielony 2 szczypty
  • ✨ Opcjonalne
  • Avocado 1 szt.
  • Nasiona sezamu 0.7 łyżka
  • Fresh cilantro 15 g
💰 Szacowany koszt dania: ~54.48 PLN (13.62 PLN/porcję)

💡 Kliknij na składnik aby oznaczyć jako użyty

Preparation steps

Preparing vegetables for roasting

1

Preheat the oven to 200°C (top and bottom heat). In the meantime, prepare the vegetables. Peel the sweet potato with a vegetable peeler and cut it into even cubes about 1.5-2 cm on each side. Wash the broccoli under running water, dry it, and divide it into smaller florets. Wash the bell pepper, cut it in half, remove the seeds and white membranes, and then cut it into strips about 1 cm wide.

Ingredients: Sweet potato (batata), Broccoli, Red bell pepper
Use a large, stable cutting board and a sharp chef's knife. Evenly cut pieces of vegetables will ensure they roast at the same time. Remember to preheat the oven well before placing the vegetables inside.
2

Place all the chopped vegetables in a large bowl. Drain the canned chickpeas in a sieve and rinse thoroughly under cold running water, then dry with a paper towel and add to the vegetables. Drizzle everything with olive oil, sprinkle with smoked paprika, salt, and pepper. Now for the most important moment: mix everything thoroughly with your hands, ensuring that each broccoli floret and sweet potato cube is evenly coated with a thin layer of oil and spices. This guarantees flavor and crunch.

Ingredients: Sweet potato (batata), Broccoli, Red bell pepper, Ciecierzyca gotowana (z puszki), Extra virgin olive oil, smoked sweet paprika, Salt, Pieprz czarny świeżo mielony
Mixing by hand is much more effective than with a spoon. Don't be afraid to get your hands dirty! Thoroughly drying the chickpeas is crucial for them to become crispy during baking, not rubbery.
3

Line a large baking tray with parchment paper. Spread the prepared vegetables with chickpeas in a single, even layer. This is very important – if the vegetables are piled on top of each other, they will steam instead of roast and won't be crispy. Place the tray in the preheated oven and bake for 25-30 minutes. Halfway through baking (after about 15 minutes), stir the vegetables with a spatula to ensure they brown evenly. The vegetables are ready when the sweet potato is soft in the middle, and the broccoli and chickpeas are slightly browned at the edges.

Use the largest baking tray you have. If the vegetables don't fit, it's better to bake them on two trays. To check if the sweet potato is ready, pierce it with a fork – it should go in easily.

Cooking Quinoa

4

While the vegetables are baking, cook the quinoa. Place the quinoa in a fine sieve and rinse it thoroughly under cold running water, rubbing the grains with your hand. Do this for about a minute, until the water stops foaming. This step is extremely important to remove saponins – the natural, bitter coating of the grains.

Ingredients: Komosa ryżowa (quinoa)
Don't skip rinsing! This is the most common mistake that makes quinoa taste bitter. Use a fine mesh strainer so you don't lose any small grains.
5

Rinse the quinoa and transfer it to a small pot. Cover it with double the volume of water (for 200g of quinoa, use 400ml of water) and add a pinch of salt. Bring to a boil over high heat, then reduce the heat to the minimum, cover the pot with a lid, and cook for about 15 minutes, until the quinoa absorbs all the water. Remove the pot from the heat and, without lifting the lid, let it sit for another 5 minutes to 'finish cooking'. After this time, remove the lid and gently 'fluff' the quinoa with a fork to separate the grains.

Ingredients: Komosa ryżowa (quinoa), Salt
Use a heavy-bottomed pot to prevent the quinoa from burning. Do not stir the quinoa while cooking; this will allow for even water absorption. The cooked quinoa will have visible small 'tails' (sprouts) and will be fluffy.

Preparation of Tahini-Citrus Sauce

6

In a small bowl or jar, combine tahini, 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 sauce will be very thick and may look curdled – that's normal! Gradually add one tablespoon of cold water at a time, while vigorously mixing, until the sauce reaches a smooth, creamy consistency resembling flowing honey. Season with a pinch of salt and pepper to taste.

Ingredients: Pasta tahini, Lemon juice, Maple syrup, Garlic, Salt, Pieprz czarny świeżo mielony
The easiest way to make the sauce is in a small jar – just put all the ingredients in, screw the lid on, and shake vigorously for a minute. The amount of water depends on the thickness of the tahini, so add it slowly, checking the consistency.

Bowl Composition

7

It's time to assemble our bowls. Prepare four deep bowls. Place an equal portion of cooked quinoa at the bottom of each. Then, arrange portions of roasted vegetables side by side in separate sections: golden sweet potatoes, green broccoli florets, red bell pepper, and crunchy chickpeas. Try to distribute the colors aesthetically, creating a rainbow effect.

Ingredients: Komosa ryżowa (quinoa), Sweet potato (batata), Broccoli, Red bell pepper, Ciecierzyca gotowana (z puszki)
Assembling the bowl is the creative part! You can arrange the ingredients in stripes, quarters, or simply scatter them artistically. Don't mix them together yet to maintain the beautiful appearance.
8

Finally, decorate the bowls. If you are using optional ingredients, add a few slices of creamy avocado to each bowl. Generously drizzle with the prepared tahini sauce. Top everything with toasted sesame seeds for crunch and chopped fresh cilantro leaves for freshness. Serve immediately while the vegetables are still warm.

Ingredients: Avocado, Nasiona sezamu, Fresh cilantro
To toast sesame seeds, spread them on a dry, heated pan and toast over low heat for 1-2 minutes, until lightly browned and fragrant. Be careful, as they can burn very quickly!

Fun Fact

💡

Quinoa was called by the Incas 'the mother of all grains' and has been a staple of their diet for over 5000 years. They considered it a sacred plant due to its extraordinary nutritional properties that allowed warriors to maintain strength and endurance.

Best for

Zdrowy obiad w tygodniu Lunch do pracy (meal prep) Lekka i sycąca kolacja Posiłek po treningu Wegetariańskie spotkanie z przyjaciółmi

Tips

🍽️ Serving

Power Bowls taste best when the vegetables are warm and the sauce and toppings are cold, creating an interesting temperature contrast. The sauce can be served in a separate small dish so that everyone can drizzle it over their meal as they wish. You can freely modify the ingredients by adding, for example, roasted beets, edamame, pickled red onion, or pieces of feta cheese (in the vegetarian version).

🥡 Storage

This dish is perfect for meal prep. Store each ingredient separately in airtight containers in the fridge: cooked quinoa, roasted vegetables with chickpeas, and the sauce in a small jar. This way, they will stay fresh and maintain their texture for up to 4 days. Before serving, simply assemble the bowl, optionally heating the vegetables briefly in the microwave or oven.

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