The Power Bowl
Power bowls (aka Budha bowls) are the most versatile plant-based meals that are so easy to put together when you don't have any spare time. It is a simple concept of piling a healthy combination of ingredients into a single bowl. Power bowls include a base of leafy greens and whole grains which can then be packed on with legumes, cooked and raw vegetables, seeds, nuts, sprouts and spices, topped with a healthy creamy dressing.
When it comes to the individual ingredient choices, the most powerful bowl has vibrant colours that are topped with delicious fresh herbs or microgreens as a garnish to maximize the disease-fighting power of the meal. A freshly made dressing is important to enhance the flavors of the produce and to optimise the absorption of nutrients.
In this recipe, we have provided you with one power bowl option that ticks all the boxes for a healthy nutritious plant-based meal.
Power bowls (aka Budha bowls) are the most versatile plant-based meals that are so easy to put together when you don't have any spare time. It is a simple concept of piling a healthy combination of ingredients into a single bowl. Power bowls include a base of leafy greens and whole grains which can then be packed on with legumes, cooked and raw vegetables, seeds, nuts, sprouts and spices, topped with a healthy creamy dressing.
When it comes to the individual ingredient choices, the most powerful bowl has vibrant colours that are topped with delicious fresh herbs or microgreens as a garnish to maximize the disease-fighting power of the meal. A freshly made dressing is important to enhance the flavors of the produce and to optimise the absorption of nutrients.
In this recipe, we have provided you with one power bowl option that ticks all the boxes for a healthy nutritious plant-based meal.
- 1 cup leafy greens - spinach and kale (other options: romaine lettuce, arugula, parsley)
- 1 cup grains - tri-colour quinoa (other options: brown rice, millet, barley or couscous)
- 1 cup legumes - red and cannellini beans (other options: black beans, chickpeas, lentils, tofu, tempeh)
- 1 cup raw vegetables - cherry tomato, red cabbage (other options: cucumber, carrot, asparagus, broccoli, peas, cauliflower)
- 1/2 cup starchy vegetables - diced sweet potato (other options: white potato, pumpkin)
- 1/2 cup topping - broccoli sprouts, cranberries and pepitas (other options: cashews, almonds, dried coconut, raisins, seaweed, sunflower seeds, sesame seeds, other microgreens)
- 1/2 avocado
- 1/2 tsp garlic powder
- 1/2 tsp paprika powder
- 1 pinch salt
- 1 apple (peeled and chopped)
- 1/2 cup water
- 2 tsp distilled white vinegar (optional: replace with lemon for more disease fighting nutrients)
- 2 1/2 tbsp rice vinegar
- 1 tsp maple syrup
- 1 tsp dijon mustard
- 2 tsp tahini
- 1/4 tsp minced ginger
- 1 tsp onion powder
- 1 tsp garlic powder
Preheat oven to 220˚C. Line a large baking tray with baking paper.
Rinse 1 cup of quinoa under cold water in a fine mesh strainer until the water runs clear. Drain well.
Spread diced sweet potato onto the baking try and season them with sea salt, garlic powder and paprika. Bake for 20–30 minutes, or until tender enough to easily pierce with a fork.
Place the quinoa in a large saucepan with 3 cups of water. Bring to the boil over high heat. Reduce the heat to low and cover with a lid and cook for 10 minutes. Discard excess water.
In a single-serving bowl, start assembling the bowl by adding quinoa and leafy greens first, then arrange vegetables, legumes in clusters to fill the whole bowl.
Top the bowl with avocado, seeds, dried fruit and sprouts.
Serve immediately drizzled with a dressing or store in an air tight container with dressing on the side.
Place all the ingredients and spices into a high-speed blender and blend until the dressing has a consistency of smooth and creamy sauce.
If the mixture is too thick and lumpy, add more water to achieve the desired consistency.