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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