Healthy, nutritious Buddha bowls are all the rage. You just need to mix some vegetable protein (beans, lentils, tofu or cottage cheese if you’re on Step 2) with vegetables and some aromatic herbs or spices. Packed with goodness and flavour, this really is food for your soul!
Prep Time: 15 minutes
Cook Time: 30-35 minutes
1 x 400g can chickpeas, rinsed and drained
½ tsp ground cumin seeds
½ tsp chilli powder
½ tsp smoked paprika
1 red onion, cut into wedges
1 green pepper, deseeded and cut into chunks
1 aubergine, cut into chunks
300g pumpkin or butternut squash, peeled and cut into large chunks
200g cherry tomatoes
3 whole garlic cloves, unpeeled
A few sprigs fresh thyme
3 sprigs fresh rosemary
200g kale, trimmed and large stems removed
A handful of coriander or parsley, chopped
Balsamic vinegar for drizzling
Sea salt and freshly ground black pepper
1. Preheat the oven top 200°C, gas mark 6.
2. Put the chickpeas in a bowl with the ground cumin seeds, chilli powder and smoked paprika. Add a pinch of sea salt and spray lightly with oil. Gently mix together to coat the chickpeas.
3. Spread them out in a single layer on a baking tray and roast in the preheated oven for about 20 minutes, turning them once or twice, until golden brown and slightly crisp. Remove from the oven and cool a little.
4. Meanwhile, put the red onion, green pepper, aubergine, pumpkin or squash and cherry tomatoes in a large roasting pan. Tuck the garlic down between the vegetables and sprinkle with thyme and rosemary. Spray lightly with oil and season with salt and pepper.
5. Roast in the preheated oven for 25–30 minutes or until the vegetables are tender. Turn once or twice to ensure they cook evenly. Add the kale to the pan, stirring it into the roasted vegetables. Spray once or twice with oil and return to the oven for 5 minutes.
6. Discard the herb sprigs. Squeeze the garlic out of the skins and stir into the roasted vegetable mixture with the chopped coriander or parsley.
7. Divide the spiced chickpeas and the roasted vegetables between 4 serving bowls. Drizzle with balsamic vinegar and enjoy!
Step it up…
On Steps 3 and 4, use 2 x 400g cans of chickpeas and serve with cooked quinoa (100g dry weight), a dash of sweet chilli sauce and 4 tablespoons 0% fat Greek yoghurt. This will add 2.6g fat and 6.5g fibre per serving.
For more information regarding the Steps please contact a Consultant.