Balanced Power Bowl with Quinoa and Roasted Vegetables - photo 1
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Balanced Power Bowl with Quinoa and Roasted Vegetables

Pikantne Vegetarian Dishes Main Dishes Salads 60 min Easy 8 wyświetleń ~33.04 PLN - (0)
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Description

The Balanced Power Bowl is the essence of healthy, conscious eating that is simple, delicious, and incredibly flexible. This dish, inspired by popular 'Buddha Bowls', is designed to provide your body with all the essential nutrients in one meal: complete protein from quinoa and chickpeas, complex carbohydrates from sweet potatoes, healthy fats from tahini sauce and olive oil, and a wealth of vitamins, minerals, and fiber from roasted vegetables. It is the perfect option for those who, despite time or budget constraints, want to eat healthily and deliciously. The dish can be easily modified using seasonal vegetables, favorite grains, or by adding other sources of protein. Served with a creamy, slightly nutty tahini sauce, it creates a harmonious composition of flavors, textures, and colors that delights not only the palate but also the eye.

Ingredients (15)

Servings:
2
  • Komosa ryżowa (quinoa) 100 g
  • Sweet potato 300 g
  • Broccoli 250 g
  • Red bell pepper 1.1 szt.
  • Ciecierzyca konserwowa 240 g
  • Extra virgin olive oil 0.2 łyżek
  • Tahini (sesame paste) 45 g
  • Lemon juice 30 ml
  • Maple syrup 20 ml
  • Garlic 1 ząbek
  • 🌿 Przyprawy
  • Papryka słodka wędzona 1.5 łyżeczki
  • Salt 0.1 szczypt
  • Ground black pepper 2 szczypty
  • ✨ Opcjonalne
  • Sunflower seeds 15 g
  • Parsley 0.3 pęczków
💰 Szacowany koszt dania: ~33.04 PLN (16.52 PLN/porcję)

💡 Kliknij na składnik aby oznaczyć jako użyty

Preparation steps

Preparing vegetables for roasting

1

Preheat the oven to 200°C with the convection function (or 220°C top and bottom). In the meantime, prepare the vegetables. Wash the sweet potato thoroughly, dry it, and cut it into cubes about 2 cm on each side. You don't need to peel it – the skin will be delicious after baking and contains a lot of fiber. Divide the broccoli into smaller florets, and after removing the seeds, cut the bell pepper into strips about 1.5 cm wide.

Ingredients: Sweet potato, Broccoli, Red bell pepper
Use a large, sharp cutting board and a chef's knife. Even pieces of vegetables will ensure they roast at the same time. If you don't like the skin of the sweet potato, you can peel it with a vegetable peeler.
2

Place all the chopped vegetables in a large bowl. Add the drained and rinsed chickpeas. Drizzle everything with olive oil, then sprinkle with smoked paprika, salt, and freshly ground pepper. Mix thoroughly with your hands, ensuring that each vegetable and chickpea is evenly coated with the spices and oil.

Ingredients: Ciecierzyca konserwowa, Extra virgin olive oil, Papryka słodka wędzona, Salt, Ground black pepper
Mixing by hand is the most effective. This way, you can be sure that the oil and spices reach everywhere. If you don't want to get your hands dirty, you can use two large spoons.
3

Line a large baking sheet with parchment paper. Spread the prepared vegetables with chickpeas on it, creating one even layer. Place in the preheated oven and bake for about 25-30 minutes, until the vegetables are tender and slightly browned and caramelized at the edges. Halfway through baking (after about 15 minutes), stir the vegetables with a spatula to ensure they cook evenly.

A key mistake is overcrowding the baking sheet. The vegetables need space; otherwise, they will start to steam instead of roast and won't be crispy. If you have a lot of vegetables, use two sheets.

Cooking quinoa

4

While the vegetables are baking, cook the quinoa. Pour 100g of quinoa into a fine sieve and rinse it thoroughly under cold running water, mixing it with your fingers for about a minute. This step is crucial to remove saponins - a natural substance that gives quinoa a bitter taste.

Ingredients: Komosa ryżowa (quinoa)
Use a sieve with very fine mesh, as quinoa grains are small and may slip through. Rinsing is absolutely necessary for achieving good flavor!
5

Rinse the quinoa and transfer it to a small pot. Add 200 ml of cold water (the ratio is always 1:2, meaning one part quinoa to two parts water) and add a pinch of salt. Bring to a boil, 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 from heat and let it sit covered for another 5 minutes. Finally, gently 'fluff' it with a fork.

Ingredients: Komosa ryżowa (quinoa), Salt
Do not lift the lid while cooking! Quinoa is steamed. Once cooked, it should be fluffy, and small 'tails' (sprouts) should emerge from the grains.

Preparing tahini sauce

6

In a small bowl or jar, combine tahini paste, freshly squeezed lemon juice, maple syrup, and garlic pressed through a garlic press or finely chopped. Start mixing everything with a fork or a small whisk. Initially, the sauce will become very thick and compact – this is a normal reaction. Gradually, adding one tablespoon of cold water at a time, mix vigorously until the sauce reaches a smooth, creamy consistency resembling runny mayonnaise. Season with a pinch of salt to taste.

Ingredients: Tahini (sesame paste), Lemon juice, Maple syrup, Garlic, Salt
The amount of water may vary depending on the thickness of the tahini paste. Add it slowly, monitoring the consistency. If the sauce is too thin, add a little more tahini; if it's too thick - add more water.

Power Bowl Composition

7

When all the components are ready, it's time to assemble the dish. In two deep bowls, place a portion of cooked quinoa. Next to it, arrange a portion of hot, roasted vegetables with chickpeas. Generously drizzle with the prepared tahini sauce. If you are using optional ingredients, sprinkle the top with toasted sunflower seeds for crunch and freshly chopped parsley for color and freshness.

Ingredients: Sunflower seeds, Parsley
Try to arrange the ingredients in the bowl next to each other, in separate sections, instead of mixing them together. This way of serving is more aesthetically pleasing and allows you to enjoy the taste of each element individually.

Fun Fact

💡

Quinoa, also known as quinoa, was referred to by the Incas as the 'mother of all grains' and was a staple of their diet. Although we cook it like a grain, botanically it is a 'pseudograin', more closely related to spinach and beets than to wheat.

Best for

Zdrowy obiad w ciągu tygodnia Lekka kolacja Posiłek na wynos (meal prep) Danie po treningu

Tips

🍽️ Serving

Serve the dish immediately after preparation, while the vegetables are still warm. For added freshness, you can add a few slices of avocado or a handful of arugula. The bowl can be drizzled with a bit of olive oil or lemon juice just before serving.

🥡 Storage

This dish is perfect for meal prep! Store the cooked quinoa, roasted vegetables, and sauce in separate airtight containers in the fridge for 3-4 days. This way, the vegetables will stay crisp, and the quinoa will remain fluffy. Before serving, you can lightly heat the vegetables and quinoa or enjoy them cold as a salad.

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