Full of protein from the quinoa, healthy fats from the sunflower seeds and avocado, and iron from the kale, this vegan grain bowl is easy to make, good for you, and seriously delicious.
SERVES 12/3 cup cooked quinoa
½ cup (about 1/3 can) cooked chickpeas
½ avocado, diced or sliced
1/3 cup grated carrot
2 tablespoons toasted sunflower seeds
1/3 cup packed finely shredded kale
1 tablespoon pickled ginger
for the sauce:
1 tablespoon soy sauce
1 tablespoon rice wine vinegar
½ teaspoon toasted sesame oil
1. To make the sauce, whisk together all ingredients.
2. Place the quinoa at the bottom of a bowl or travel container.
3. Top with remaining ingredients and pour over the sauce just before eating.
- Two 6-ounce cans white meat tuna packed in water, drained.
- 2 tablespoons minced celery.
- 2 tablespoons minced red onion.
- 1 teaspoon minced flat-leaf parsley.
- 1 tea spoon of cashew mayonaise.
- 1 tablespoon whole-grain mustard.
- Freshly ground black pepper.
- Simply place the spinach leaves in a large bowl, top with tuna, salsa, diced vegetables, and then spoon on the salsa.
- Toss a few times and sprinkle with salt and pepper to taste.
Egg Chopped Salad with Basil Dressing
Inspired by niçoise salad, this chopped version is dressed with a bright and basil dressing that really takes it over the edge. If you don’t already have the basil pesto made, this would also be nice with a simple mustard vinaigrette.
1 ½ tablespoons basil pesto
1 teaspoon Dijon mustard
1 teaspoon red wine vinegar
2 tablespoons olive oil
salt and pepper to taste
1 cup chopped romaine
6-8 cherry tomatoes, sliced in half
1 small handful green beans (about 8), blanched
1 hard-boiled egg, diced
2 tablespoons diced roasted red pepper (jarred is fine)
½ cup chickpeas
1. To make the dressing, stir together the basil mayo, Dijon mustard, and red wine vinegar in a small bowl or Tupperware container. Slowly whisk in the olive oil and season to taste with salt and pepper.
2. To assemble the salad, cut the green beans into ½-inch pieces. Combine in a bowl or Tupperware container with remaining ingredients and toss with dressing when ready to eat.
Pre make, freez, re heat on the stove and all you need is a flask!
LUNCH OPTION : Carrot, Chilli and Coriander Soup
1 tablespoon olive oil
1 clove garlic, crushed
1 tablespoon chopped fresh coriander
1 teaspoon chilli paste (such as Gourmet Garden)
1 onion, chopped
3 large carrots, peeled and sliced
1 large potato, peeled and chopped
2 (500g) containers vegetable stock
Prep:15min › Cook:45min › Ready in:1hr
Heat oil in a large stockpot over medium heat. Heat garlic, coriander and chilli paste. Sauté onion until tender. Stir in carrots and potato; cook 5 minutes and then pour in vegetable stock.
Simmer for 30 to 45 minutes, or until potatoes and carrots are soft. With a hand blender, blend until smooth. Top with more freshly chopped coriander leaves or a drizzle of coconut cream.
BUTTER NUT SQUASH SOUP
4 leeks (white and light green parts), chopped
1 3-pound butternut squash, peeled and cut into 1-inch pieces
1 bay leaf
5 cups low-sodium vegetable (Bullion or Kallo)
salt and black pepper
2 teaspoons olive oil
1 tablespoon fresh rosemary, roughly chopped
1/4 cup shelled raw pumpkin seeds, roughly chopped (optional)
Place the leeks, squash, bay leaf, broth, ¾ teaspoon salt, and ¼ teaspoon pepper in a large saucepan or Dutch oven and bring to a boil.
Reduce heat and simmer, stirring occasionally, until the squash is tender, 10 to 12 minutes.
Remove and discard the bay leaf. Working in batches, puree the soup in a blender until smooth (or use a handheld immersion blender).
Meanwhile, heat the oil in a skillet over medium heat. Add the rosemary and seeds, if desired, and heat, stirring occasionally, until fragrant, 2 to 3 minutes.
Divide the soup among bowls and top with the rosemary mixture. Serve with the bread, if desired.
Sweet Potato Salad
• 1 sweet potato
• 40g fresh goats cheese
• 1 fresh red chili chopped finely
• Handful parsley leaves chopped finely
• Handful of baby spinach
• 6 cherry tomatoes
• Extra Virgin Olive oil
• Balsamic vinegar
• Coconut oil
• Pine nuts
1. Preheat oven at 180c for 20 minutes.
2. Chop sweet potato in half and place on a baking tray Cover
sparingly with 2-3 tsp of coconut oil and place in oven
for 25-30 minutes.
3. Once potatoes are cooked place on a chopping board cover in
chopped parsley, chilli, goats cheese etc and pour 2 large
tbsp of olive oil over. Using a large kitchen knife chop up
potato mix from all angles until mixed together. Serve with baby
spinach and tomatoes.