Five easy veggie bowl recipes to get your five-a-day this healthy eating week
Five delicious recipes packed with veggies to boost your nutrient intake
Clean & Crispy Bibimbap Bowl
Prepare the vegetables by julienning one cup of carrots, daikon radish, and zucchini. Add the vegetables to a hot pan with sesame oil. Add an extra heaping cup of bean sprouts, spinach, and two stalks of spring onion, sliced at an angle. Add minced garlic and sea salt, and cook for 1-2 minutes. Arrange the vegetables in separate colours over a bed of steamed jasmine rice and top with a fried egg. Sprinkle with toasted sesame seeds. Serve with barbequed beef (optional), and a gochujang paste made up of blended soy miso, minced garlic, tamari, Korean chili flakes, maple syrup, and water.
Smokey & Spicy Buddha Bowl
In a pan over a medium heat, add minced garlic and sliced shallots, and gently fry for 2-3 minutes. Add chopped cherry tomatoes, red and yellow bell peppers, and zucchini, and cook until slightly softened. In a separate pan, fry half of a finely chopped red chili, and add cooked short-grain rice to the pan - cooking for 2-4 minutes. Assemble the bowl with the rice, and top with the vegetables, half a sliced avocado, a dollop of yoghurt, and chopped chives. Sprinkle with salt and pepper to taste and enjoy.
Healthy & Easy Veggie Burrito Bowl
Grill or pan-fry sliced red peppers and red onion, and season with olive oil, salt and pepper. Add a few corn cobs and cook until charred. Cut the corn kernels off the cob once done and cooled. In a food processor, purée a mixture of sliced avocado, jalapeños, garlic, coriander and lime juice, with a pinch of salt. Fold the mixture into cooked brown rice until combined. Make a quick pico de gallo with chopped tomatoes, red onion, coriander and lime juice, with some salt. Assemble the bowl with a generous spoonful of the green rice, topped with grilled vegetables, black beans, pico de gallo, chopped romaine lettuce, and some extra coriander and lime cheeks.
Tofu & Veggie Poke Bowl
Boil some Basmati rice cooked in vegetable stock. Heat a pan over medium-high heat, and add a drizzle of olive oil. Add chopped Japanese tofu and toss for 4 minutes, until golden. Add sliced carrot and chopped zucchini, and cook until tender, for 2 minutes. Add roughly chopped Asian greens and cook until wilted, for 2 minutes. Season with salt and pepper to taste. In a separate small pan over a medium heat, add some rice wine vinegar and water, with some salt, a generous amount of sugar, and then add in sliced red onion. Pickle the onion for 5-7 minutes. Drain the liquid and set aside the onion, once done. Top the vegetables over the cooked rice. Drizzle with a dressing made up of toasted sesame seeds, sesame oil, soy sauce, mayonnaise, and some rice vinegar. Garnish with coriander and crispy shallots.
Zesty Mediterranean Couscous & Hummus Bowl
Bake sliced red peppers and cherry tomatoes drizzled in olive oil and seasoned with za'atar, salt and pepper - until soft. Chop cucumber into half-moons, finely chop up some dill, and quarter and zest one lemon. In a small bowl, combine the cucumber, lemon juice, half of the dill, olive oil, salt and pepper. In a separate bowl, combine sour cream, lemon juice, salt and pepper. Add water until it becomes a drizzling consistency. Prepare the couscous by boiling until fluffy, then stir in some lemon zest, salt and pepper. In another small bowl, combine hummus and paprika, and stir until smooth. Add the couscous to a bowl, top with roasted red bell peppers and tomatoes, cucumber salad, crumbed feta, and the paprika hummus. Drizzle with lemon cream, sprinkle with some dill, and serve with lemon wedges.