Rainbow Power Bowl with Pearl Barley, Roasted Vegetables, and Tahini Sauce - photo 1
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Rainbow Power Bowl with Pearl Barley, Roasted Vegetables, and Tahini Sauce

Pikantne Vegan dishes Main Dishes Salads 60 min Medium 16 wyświetleń ~23.98 PLN - (0)
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Description

Here is the essence of a healthy, filling, and incredibly photogenic meal that will energize you for the rest of the day. The Rainbow Power Bowl, often referred to as a Buddha Bowl, is a bowl full of goodness, inspired by the idea of a balanced meal. Its base is nutritious pearl barley, known for its nutritional properties and pleasant, slightly "chewy" texture. However, the stars of the dish are the roasted vegetables seasoned with aromatic spices: sweet sweet potato, earthy beetroot, and crunchy chickpeas, which develop depth of flavor and wonderful caramelization in the oven. The dish is completed with a velvety, nutty sauce based on tahini paste, balanced by the acidity of lemon and a touch of sweetness from maple syrup. This dish is not only a feast for the palate but also for the eyes – the contrasts of colors and textures make it a true pleasure to eat. It is perfect as a work lunch (it can be eaten cold!), a light yet filling dinner, or a recovery meal after a workout.

Ingredients (17)

Servings:
2
  • barley groats 100 g
  • Sweet potato 400 g
  • Beetroot 200 g
  • Red onion 100 g
  • Ciecierzyca gotowana (z puszki lub słoika) 240 g
  • Extra virgin olive oil 0.2 łyżek
  • Pasta tahini 45 g
  • Lemon juice 30 ml
  • Maple syrup 20 ml
  • Garlic 1 ząbek
  • Cold water 60 ml
  • 🌿 Przyprawy
  • Papryka wędzona słodka 0.6 łyżeczka
  • Kmin rzymski (kumin) mielony 1 łyżeczka
  • Salt 0.1 szczypt
  • Pieprz czarny świeżo mielony 2 szczypty
  • ✨ Opcjonalne
  • Fresh cilantro 15 g
  • Pumpkin seeds 20 g
💰 Szacowany koszt dania: ~23.98 PLN (11.99 PLN/porcję)

💡 Kliknij na składnik aby oznaczyć jako użyty

Preparation steps

Roasting vegetables and chickpeas

1

Start by preheating the oven. Set it to 200°C with the convection function (or 220°C without convection, top and bottom heat). Prepare a large baking tray, preferably the standard one that comes with the oven, and line it with baking paper. The paper will prevent the vegetables from sticking, and cleaning up will be much easier.

Preheating the oven is the first step in many recipes. Make sure it has reached the required temperature before putting food in, as this ensures even baking.
2

Now it's time for the vegetables. Wash the sweet potato and beets thoroughly under running water, then dry them. You don't need to peel them if they have thin skin – just scrub them well. Cut the sweet potato into cubes about 2 cm on each side, and the beets into slightly smaller pieces, about 1.5 cm (since they take a bit longer to bake). Peel the red onion and cut it into thick wedges. Place all the chopped vegetables in a large bowl.

Ingredients: Sweet potato, Beetroot, Red onion
Use a sharp knife and a stable cutting board. Try to cut the vegetables into pieces of similar size so they bake at the same time. The difference in the size of the sweet potato and beet cubes is intentional.
3

Drain the canned chickpeas in a sieve and rinse them thoroughly under cold running water until all the foam disappears. Then, the most important step for achieving crispiness: dry them very carefully. You can spread them out on a clean kitchen towel or paper towel and gently rub to remove as much moisture as possible. Add the dry chickpeas to the bowl with the vegetables.

Ingredients: Ciecierzyca gotowana (z puszki lub słoika)
Do not skip the step of drying the chickpeas! The drier they are, the crunchier they will come out of the oven. Moist chickpeas will be soft in the middle after baking.
4

In the bowl with the vegetables and chickpeas, add 3 tablespoons of olive oil, smoked paprika, cumin, salt, and pepper. Now it's time to mix! It's best to do this with clean hands, rubbing the spices and oil into each piece of vegetable. Make sure everything is evenly coated. This is the key to deep flavor.

Ingredients: Extra virgin olive oil, Papryka wędzona słodka, Kmin rzymski (kumin) mielony, Salt, Pieprz czarny świeżo mielony
Mixing by hand allows you to better 'feel' the ingredients and distribute the spices more evenly. If you don't want to get your hands dirty, you can use a large spoon, but do it vigorously and thoroughly.
5

Spread the prepared vegetables with chickpeas evenly in a single layer on the prepared baking sheet. It is important that they are not crowded, as they will start to steam instead of roast. Place the baking sheet in the preheated oven and bake for about 35-40 minutes. Halfway through baking (after about 20 minutes), remove the baking sheet and stir the vegetables with a spatula to ensure they brown evenly. The vegetables are ready when the sweet potato and beet are soft inside (check with a fork), and the chickpeas and edges of the vegetables are slightly crispy.

The key to perfectly roasted vegetables is space on the baking sheet. If you have too many, it's better to use two sheets. Keep an eye on the baking time – every oven is different!

Cooking the groats

6

While the vegetables are baking, cook the barley. Measure 100g of barley and pour it into a fine sieve. Rinse under cold running water for about a minute, stirring with your hand, until the water flowing from the sieve is clear. Rinsing removes excess starch and any impurities.

Ingredients: barley groats
Rinsing the groats before cooking makes them fluffier and less sticky after cooking. Don't skip this step.
7

Rinse the groats and transfer them to a small pot. Pour in 250 ml of cold water (ratio 1:2.5 of groats to water) and add a generous pinch of salt. Bring to a boil over medium heat. Once the water starts boiling, reduce the heat to the minimum, cover the pot with a lid, and cook for about 20 minutes. After this time, turn off the heat and let the groats sit covered for another 10 minutes to absorb the remaining water and finish cooking. The cooked groats should be soft but still slightly firm.

Ingredients: barley groats, Salt
Do not lift the lid while cooking the groats! Steam is essential for properly cooking the grains. Leaving the groats for 10 minutes after cooking is the secret to the perfect, fluffy consistency.

Preparing tahini sauce

8

In a small bowl or jar, combine tahini paste, freshly squeezed lemon juice, maple syrup, and garlic pressed through a garlic press. Start mixing everything with a small whisk or fork. You will notice that at first the sauce will become very thick and lumpy – this is a normal reaction. Now, while continuously mixing, begin to add cold water, one tablespoon at a time, until the sauce reaches a smooth, pourable consistency resembling thin mayonnaise. Season to taste with a pinch of salt.

Ingredients: Pasta tahini, Lemon juice, Maple syrup, Garlic, Cold water, Salt
The key to the perfect tahini sauce is gradually adding water. If you add it all at once, the sauce may become heavy. You can adjust the consistency to your liking – add more water for a thinner sauce or less for a thicker one.

Bowl composition

9

It's time to assemble our creation. Prepare two deep bowls. Place an equal portion of cooked pearl barley at the bottom of each, creating a base. Then, arrange the roasted vegetables on the barley, grouping them by color next to each other – in one corner of the bowl, place a portion of sweet potatoes, next to them beets, and in another section, crispy chickpeas and onion slices. This way of serving makes the dish look very appetizing.

Ingredients: barley groats, Sweet potato, Beetroot, Ciecierzyca gotowana (z puszki lub słoika), Red onion
The 'sectioned' composition is characteristic of Power Bowls. It allows you to enjoy the flavor of each ingredient separately or mix them according to your preference right on the plate.
10

Drizzle the finished composition generously with the prepared tahini sauce, allowing it to flow over the vegetables. If you are using toppings, sprinkle everything with chopped fresh cilantro (or parsley) for freshness and pumpkin seeds for added crunch. Serve immediately while the vegetables are still warm.

Ingredients: Fresh cilantro, Pumpkin seeds
Don't be afraid to use a lot of sauce – it brings all the flavors together. If you're preparing the dish to go, pack the sauce in a separate container and drizzle it over the bowl just before eating.

Fun Fact

💡

The name 'Buddha Bowl' likely comes from the rounded shape of the bowl, filled to the brim with food, resembling the round belly of Buddha. Another theory suggests that it refers to the practice of Buddhist monks who walked with a bowl to collect food offered to them.

Best for

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

Tips

🍽️ Serving

Serve in deep, wide bowls that can hold all the ingredients and make mixing easier. The dish tastes best warm, right after preparation, but is also delicious cold as a salad. You can add other ingredients such as avocado slices, feta cheese (in the vegetarian version), or toasted nuts.

🥡 Storage

This dish is perfect for meal prep! Store the cooked grains, roasted vegetables, and sauce in separate airtight containers in the fridge for up to 3-4 days. Before serving, you can gently reheat the grains and vegetables in the microwave or on the stovetop, or enjoy them cold. The sauce may thicken in the fridge – just add a little water and mix.

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