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Veggie bowl with beans

Mar 23, 2020 | Vegetarian

Recipe

Veggie bowl with beans

Serves 4, as a meal

Eating vegetarian like with this Veggie bowl is more than just a fashion trend. It is an essential part of a healthy lifestyle to enjoy meatless meals on a regular basis, and Mother Earth also benefits.

Ingredients

Salad dressing

45 ml (3 tbsp) avocado or olive oil

15 ml (1 tbsp) apple cider vinegar

finely grated rind and juice of 1 lemon or to taste

5 ml (1 tsp) honey

15 ml (1 tbsp) each fresh, chopped origanum and Italian parsley

salt and pepper to taste


Veggie bowl

4 large handfuls (100 g) baby spinach leaves

1 x 400 g tin red kidney beans, drained

1 x 400 g tin butter beans, drained

200 g baby tomatoes, halved

3 corn on the cob, cooked and cut from the cob OR 3 -4 small sweet potatoes, oven roasted (see tip)

1 avocado, in slices (when in season)

1 spring onion, thinly sliced

1 slice of feta, cubed

Method

1. Salad dressing: mix all the ingredients together and season to taste.

2. Veggie bowl: Pack the spinach leaves into individual bowls and arrange the other ingredients on top. Serve with the salad dressing. The beans can also be marinated in the salad dressing for 30 minutes in advance.

Tips

1. Season sweet potato or butternut with avocado or olive oil, lemon juice and cumin seeds, as cumin aids good digestion. Other spices like cinnamon and turmeric are also known for their health benefits.

2. For another plant-based alternative substitute the beans with chickpeas or lentils. Or for a non plant-based meal substitute the beans for a lean protein of your choice like chicken or fish.

3. Lightly blanch 100-200 g broccoli florets and add to the bowls for an extra pop of colour and wholesomeness.

4. Garnish the bowls with 80 ml (⅓ cup) sunflower seeds, lightly toasted in a dry pan, to add crunch and healthy natural oils.

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