Bowl is not only a name for a storage container, but also describes a way of preparing dishes. The individual components are, as the name suggests, arranged in a bowl. But you do not just put them in there, you arrange them in a very artful way. As the saying goes: you eat with your eyes first! Such a colorful dish stimulates all of our senses.
The basic principle of a bowl is to pack all the essential nutrients for the body into one meal. That is why a bowl usually consists of a mixture of cooked ingredients and raw vegetables. The basis is complete carbohydrates, a good portion of protein and of course a large amount of fresh vegetables. Our bowl consists of quinoa, fresh salad, delicious broccoli and white beans.
Quinoa is a great alternative to the typical side dishes that we normally serve. When quinoa is ready, it has a fluffy consistency and a slightly nutty taste.
The white beans, which are another component of our bowl. They are high in protein and fiber. In fact, they are one of the best sources of vegetable protein.
Our bowl is topped with cucumber, avocado, spiced nuts and homemade beetroot hummus. Hummus is actually an oriental food. Its main ingredient is chickpeas, which are pureed creamy and refined with lemon juice, olive oil and Tahini. Beetroot also goes into this hummus. This gives it a completely different flavor and is also a feast for the eyes, which is great as a topping for this bowl. The spiced nuts are freshly prepared. Cashew and sunflower seeds are caramelized in a pan with honey and refined with salt & pepper and paprika. When they cool down, they get nice and crispy. Have fun with this artful dish and enjoy!
Recipe by Lisa Lehmann
Lisa’s German foodblog:
For 2 big bowls
45 min preparation time
150 g quinoa
½ can of white beans
100 g lettuce and arugula
1 can of chickpeas
150 g beetroot
1 clove of garlic
1 tbsp lemon juice
1 tbsp olive oil
1 tbsp tahini (sesame mushroom)
Cumin, salt & pepper
For the salad dressing:
1 teaspoon honey
2 tbsp olive oil
1 teaspoon mustard
1 tbsp balsamic vinegar
salt & pepper
For the spiced nuts:
a handful of cashew nuts and sunflower seeds
2 tbsp olive oil
1 teaspoon honey
Salt & pepper, paprika spice
Preparation, Beetroot hummus:
- Drain the chickpeas in a sieve and collect the liquid (the so-called aquafaba).
- Mix the chickpeas with the remaining ingredients using a hand blender until creamy. Depending on the consistency, add a little more of the aquafaba. Finally, season with salt & pepper and cumin to taste.
Preparation, seasoned nuts:
- Put 1 tablespoon of olive oil in a pan and heat. Add 1 heaped teaspoon honey and wait until it starts to melt.
- Add the cashew nuts and refine the mixture with salt & pepper and paprika. When the mixture starts to caramelize, take the pan off the heat and let the nuts cool down.
Preparation, whole Bowl:
- Prepare the quinoa according to the package instructions and keep warm.
- Cut the broccoli into small pieces, wash and boil in a saucepan with salted water until soft.
- For the side salad, wash the arugula and the lettuce.
- For the dressing, mix the oil with the balsamic vinegar, the honey and the mustard. Add a sip of water and season with salt & pepper.
- Add the dressing to the salad and mix well.
- Wash the avocado and cucumber and cut into thin slices.
- Drain the white beans and rinse with water if necessary.
To serve, simply arrange all the individual ingredients in a nice bowl. Here you can let your creativity run free.