Nourish bowl

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    • Preparation time: 15 mins
    • Cooking time: 15 mins
    • Serves: 1

    Ingredients

    Grains (½ cup cooked per bowl)
    • barley
    • quinoa
    • brown rice
    • couscous
    Protein (1 egg or 1 cup per bowl)
    • legumes (e.g. chickpeas, black beans)
    • tofu, sliced
    • egg
    Vegetables (2-3 cups per bowl)
    • roasted - sweet potato, beetroot
    • raw - carrot, zucchini, tomato, snowpeas
    • pickled - sauerkraut
    • steamed - broccolini, corn
    Healthy fat (topping)
    • 1/2 small avocado
    • Sprinkle of nuts/seeds (e.g. chia seeds, sesame seeds, pinenuts)
    • Drizzle of tahini/hummus/olive oil

    Method

    1. To assemble each bowl, place ½ cup of chosen grain in bowl.
    2. Place protein of choice over grain.
    3. Arrange a mixture of roasted, raw and pickled vegetables around the bowl.
    4. Top with avocado and sprinkling of nuts and seeds. Serves 1.

    Tips

    • Nourish bowls allow you to use your imagination, taste buds and what you have in the fridge to create a bowl full of nutrition, colour, texture and yumminess . . . Have a go and have fun!

    Nutrition Information

    PER SERVE: Energy (kJ) 2297; Cal 549; Protein (g) 18.0; Fat (g) 25.2; Saturated fat (g) 5.0; Carbohydrate (g) 55.3; Sugars (g) 11.1; Fibre (g) 14.0; Sodium (mg) 212; Potassium (mg) 1065; Calcium (mg) 170; Iron (mg) 4.0.  

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