Bowls are literally on everyone’s lips. It’s hard to escape this trend anymore—not only on all social media channels, but also in magazines, you keep coming across these bowls. Until now, it had always felt like a bit too much hype to me, with all the superfood stuff, but in one magazine there was a “bowl” that piqued my interest. The ingredients were reasonably manageable, and all the active nutrients really impressed me. Since I’ve been cooking vegan again and again for some time, I’m very interested in getting important nutrients. The catch is usually that the kids don’t find it soooo particularly tasty. So I adapted this bowl from a magazine, and lo and behold, even our children like it.Super hot tip: present it in beautiful dishes and let them taste it FIRST, AND only then reveal what’s in it!
Curious now? Here is my recipe for my personal vegan glow bowl, which will hopefully make me shine:
Sabine’s Healthy Vegan Glow Bowl with Vegetables and Quinoa
Ingredients for 4 people:
- 1 onion, finely chopped
- 3 cloves of garlic, finely chopped
- 3 tbsp coconut oil
- Curry powder (mild)
- 1 package frozen soybeans
- 4 carrots, sliced
- 250 g quinoa or bulgur
- 1–2 broccoli heads (of course, frozen is also possible)
- 4 dates, finely chopped
- Pistachios
- Cashew nuts
- Soy sauce
- Salt
Instructions:
Remove the broccoli florets from the stalk and cook them in a pot of boiling salted water for a few minutes until tender-crisp. In another pot of boiling salted water, cook the quinoa or bulgur until soft according to the package instructions. I always add the finely chopped carrots directly to the pot with the bulgur/quinoa as well. If you like, you can of course also steam them separately in a little water until soft. Crush the pistachios and cashews a little in a mortar. If you don’t have one, simply take a bag and a heavy object (e.g. a rolling pin) and crush them that way.
In a pan, lightly sauté the coconut oil with the chopped onion and garlic, as well as the soybeans. Season with curry. Now mix together the vegetables and the quinoa, then season again with curry and soy sauce to taste. I put everything into a nice large bowl, top it with the dates and cashews, as well as pistachios, and place the large bowl on the table so everyone can help themselves. For seasoning, curry and soy sauce, plus more nuts and pistachios for anyone who wants more.
We all like it very much—even our children do (I was honestly surprised). In the picture, I didn’t have enough quinoa left, so I even mixed it with bulgur. It tastes great too.
Extra tip: Of course, you can swap out the vegetables if, for example, broccoli or carrots aren’t very popular at the moment. You can try cauliflower, zucchini, mushrooms, or Brussels sprouts here.
Valuable ingredients:
Quinoa contains many amino acids, which the cells need for building and renewal. The zinc it contains strengthens skin and hair; the dates are sources of magnesium and potassium, which have a positive effect on the heart.
Bulgur contains minerals such as calcium, magnesium, and phosphorus. It is also a good source of iron and provides many B vitamins. Sluggish digestion is stimulated again by bulgur thanks to its high fiber content.
Carrots contain the precursor of vitamin A, which is important for our vision, but also for the immune system and cell growth. They contain many B-group vitamins (especially B6, B1, and B2), vitamin C, which is important for our immune defenses, and the free-radical scavenger vitamin E. They also contain many different minerals, such as potassium, phosphorus, calcium, magnesium, iron, and zinc.
Broccoli contains high doses of calcium and vitamin K, which are important for healthy bones and strong teeth. Broccoli also contains vitamin C.
Pistachios provide numerous antioxidants and have a high content of healthy fats (omega-3 and omega-6 fatty acids). They are good for your heart and cholesterol levels; they have been shown to lower unhealthy LDL cholesterol in the blood. When eaten regularly, they help make the skin glow and blemishes disappear.
Cashew nuts contain healthy fats and help lower cholesterol levels as well as reduce blood pressure. They have a positive effect on the circulatory system and heart. They also provide magnesium and phosphorus
Dates may be high in sugar and calories, but they are packed with nutrients. They contain vitamins B and C, iron, and plenty of potassium, which is good for blood pressure and heart health. Dried dates contain a lot of fiber, stimulate digestion, and help keep cholesterol levels low.
Read also: Couscous Salad with Chickpeas
