Rainbow Power Bowl: The Truth About Healthy Detox - photo 1
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Rainbow Power Bowl: The Truth About Healthy Detox

Pikantne Main Dishes Vegetarian Dishes Salads 60 min Easy 6 wyświetleń ~32.34 PLN - (0)
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Description

Here is a dish that is a delicious response to all the myths about juice diets and restrictive detoxes. The Rainbow Power Bowl is a complete, balanced, and incredibly filling meal that nourishes the body and delights the senses, providing energy for long hours. Instead of empty calories from juices, you get a wealth of fiber, high-quality plant protein, healthy fats, and vitamins and minerals in their purest, whole form. The base is fluffy quinoa, topped with a feast of colors and flavors: sweet roasted sweet potatoes, crunchy chickpeas in smoked paprika, juicy bell pepper, fresh spinach, and creamy avocado. The whole is complemented by a velvety, ruby-red dressing made from roasted beetroot, which adds earthy sweetness and depth. This dish proves that healthy eating can be a true feast – colorful, satisfying, and absolutely delicious. Perfect as a lunch that doesn't cause drowsiness or a light, rejuvenating dinner.

Ingredients (18)

Servings:
2
  • Komosa ryżowa (quinoa) 100 g
  • Sweet potato 300 g
  • Ciecierzyca konserwowa 240 g
  • Red bell pepper 1.1 szt.
  • Szpinak baby 50 g
  • Avocado 0.7 szt.
  • Boiled beetroot 1.5 szt.
  • Extra virgin olive oil 0.4 łyżek
  • Lemon juice 30 ml
  • Garlic 1 ząbek
  • Maple syrup 7 ml
  • Dijon mustard 5 g
  • Cumin 2 g
  • 🌿 Przyprawy
  • Papryka wędzona słodka 0.4 łyżeczek
  • Salt 0.1 szczypt
  • Pieprz czarny świeżo mielony 2 szczypty
  • ✨ Opcjonalne
  • Sunflower seeds 10 g
  • Fresh cilantro 15 g
💰 Szacowany koszt dania: ~32.34 PLN (16.17 PLN/porcję)

💡 Kliknij na składnik aby oznaczyć jako użyty

Preparation steps

Preparation of the Base (Quinoa)

1

Start by preparing the quinoa. Pour 100g of quinoa into a fine mesh sieve. Rinse it thoroughly under cold running water for about 1-2 minutes, vigorously stirring with your hand. This step is crucial to remove saponins - a natural, bitter-tasting coating on the grains.

Ingredients: Komosa ryżowa (quinoa)
Use a sieve with very fine mesh so that the small quinoa grains do not escape. If you do not rinse the quinoa, it may have a bitter, soapy taste. Rinse until the water runs clear.
2

Transfer the rinsed quinoa to a small pot. Pour in 200 ml of cold water and add two pinches 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. Remove the pot from the heat and let it sit covered for another 5 minutes. Finally, gently fluff the quinoa with a fork to separate the grains and make them fluffy.

Ingredients: Komosa ryżowa (quinoa), Salt
It is best to use a pot with a thick bottom to prevent the quinoa from burning. Do not lift the lid while cooking! Steam is essential for properly cooking the grains. The cooked quinoa will have visible small 'tails' or 'spirals' separated from the grains.

Roasting Vegetables and Chickpeas

3

While the quinoa is cooking, prepare the vegetables. Preheat the oven to 200°C (top and bottom heat). Line a large baking tray with parchment paper. This will prevent the vegetables from sticking and make cleanup easier.

Make sure the oven is fully preheated before placing the vegetables inside. This will ensure even baking and a crispy skin. Use a baking sheet large enough for the vegetables to lie in a single layer.
4

Wash and peel the sweet potato, then cut it into even cubes about 1.5-2 cm on each side. Wash the red bell pepper, remove the seeds and white membranes, and cut the flesh into similarly sized cubes. Even pieces will ensure that everything bakes at the same time.

Ingredients: Sweet potato, Red bell pepper
Use a sharp chef's knife to cut the vegetables - it will be easier and safer. Try to keep the pieces similar in size to avoid situations where smaller pieces burn while larger ones are still raw.
5

Drain the chickpeas from the liquid in a sieve and rinse thoroughly under running water. Then dry them very carefully using a paper towel. The drier the chickpeas are, the crispier they will turn out after baking. You can gently roll them in the paper towel to remove as much moisture as possible.

Ingredients: Ciecierzyca konserwowa
This is the most important step to achieve crispy chickpeas! Moist chickpeas will steam instead of bake and will remain soft. Do not skip this stage.
6

In a large bowl, place the chopped sweet potatoes, bell pepper, and drained chickpeas. Drizzle everything with 2 tablespoons (30g) of olive oil. Add the spices: 1 teaspoon of smoked paprika, 1 teaspoon of cumin, a pinch of salt, and a pinch of pepper. Mix everything thoroughly with your hands or a large spoon, ensuring that each piece of vegetable and each chickpea is evenly coated with oil and spices.

Ingredients: Sweet potato, Red bell pepper, Ciecierzyca konserwowa, Extra virgin olive oil, Papryka wędzona słodka, Cumin, Salt, Pieprz czarny świeżo mielony
Mixing by hand is the most effective method to ensure even coating. Don't be afraid to get your hands dirty! It's the secret to well-seasoned, roasted vegetables.
7

Spread the seasoned vegetables and chickpeas on the prepared baking sheet, forming one even layer. Make sure the ingredients do not overlap too much. Place the baking sheet 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 cook evenly on all sides. They will be ready when the sweet potato is tender and the chickpeas are slightly crispy and golden.

Do not overcrowd the baking tray! If the ingredients are too tightly arranged, they will steam instead of bake. If necessary, use two trays. Check the softness of the sweet potato by piercing it with a fork.

Ruby Beet Dressing

8

While the vegetables are baking, prepare the dressing. In a blender (it can be a hand blender or a jug blender), place 150g of cooked beetroot (cut into smaller pieces), 3 tablespoons (45g) of olive oil, 2 tablespoons (30g) of lemon juice, 1 clove of garlic, 1 teaspoon of Dijon mustard, 1 teaspoon of maple syrup, and a pinch of salt and pepper. Blend everything on high speed until you achieve a perfectly smooth, creamy sauce with an intense ruby color. If the sauce is too thick, add 1-2 tablespoons of cold water and blend again.

Ingredients: Boiled beetroot, Extra virgin olive oil, Lemon juice, Garlic, Dijon mustard, Maple syrup, Salt, Pieprz czarny świeżo mielony
The best option is a high-power blender that will ensure a perfectly smooth consistency without lumps. Taste the dressing and adjust the seasoning if necessary - it may need more salt, lemon juice for acidity, or syrup for sweetness.

Rainbow Bowl Composition

9

Prepare the final fresh ingredients. Wash and dry the spinach leaves. Cut the avocado in half, remove the pit, scoop out the flesh with a spoon, and slice it. To prevent it from browning, you can drizzle it with a little lemon juice. If you are using additional fresh herbs, chop them now.

Ingredients: Szpinak baby, Avocado, Fresh cilantro
To cut the avocado, use a knife and a spoon. Press the knife blade into the pit and twist to easily remove it. The flesh is easiest to cut into strips while still in the skin, and then scoop it out with a spoon.
10

It's time to assemble our Rainbow Bowl. Prepare two wide, shallow bowls. At the bottom of each, place a portion of cooked quinoa to create a base. Next, arrange the other ingredients in separate sections, one next to the other, to create a rainbow effect. Place a handful of spinach, a portion of roasted sweet potatoes with bell pepper, a portion of crispy chickpeas, and slices of fresh avocado.

Ingredients: Komosa ryżowa (quinoa), Szpinak baby, Sweet potato, Red bell pepper, Ciecierzyca konserwowa, Avocado
Arranging the dish is part of the fun! Place the ingredients so that contrasting colors are next to each other (e.g., orange sweet potato next to green spinach). This will make the dish even more appetizing.
11

Finally, generously drizzle the entire dish with the prepared ruby beet dressing. If you are using optional ingredients, sprinkle the top of the dish with toasted sunflower seeds for added crunch and freshly chopped cilantro or parsley for freshness. Serve immediately while the roasted ingredients are still warm.

Ingredients: Sunflower seeds, Fresh cilantro
You can also serve the dressing in a small jug on the side, so everyone can add as much as they like. The contrast in temperature between the warm roasted vegetables and the cool dressing and avocado is one of the greatest advantages of this dish.

Fun Fact

💡

Unlike the popular myth, the human body does not need a 'detox' in the form of juices. Our liver and kidneys are incredibly efficient, natural filtering systems. The best way to support them is by providing nutrients from wholesome meals, like this bowl, rich in fiber, vitamins, and antioxidants.

Best for

Zdrowy lunch do pracy Lekka, energetyzująca kolacja Posiłek po treningu Kolorowe danie na spotkanie z przyjaciółmi

Tips

🍽️ Serving

Serve the bowl immediately after preparation to enjoy the contrast of warm roasted vegetables and cool, fresh toppings. Serve in wide, shallow bowls that beautifully showcase all the colorful ingredients. The dressing can be served separately so that everyone can adjust the amount to their own liking.

🥡 Storage

Store individual ingredients separately in airtight containers in the refrigerator. Quinoa and roasted vegetables will stay fresh for up to 3 days. The dressing can be stored in a jar for up to 5 days. Before serving, simply reheat the vegetables and quinoa, add fresh ingredients, and drizzle with the dressing. Do not store the assembled bowl, as the spinach will wilt and everything will become soggy.

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