A Nutrient-Packed Plant Power Bowl Recipe - Tasty Recipes and Healthy Lifestyle Blog | Nutriquorum (2024)

Imagine your body as a house that needs different materials to stay strong and function properly. This Plant Power Bowl contains ingredients that like the bricks, essential for building a healthy home inside you.

When you put all these ingredients together in your plant power bowl, you’re not just making a tasty meal; you’re constructing a balanced, nutritious feast for your body. Each ingredient plays a special role, making sure you have the energy, strength, and protection you need to stay healthy and happy.🌱🍲

Ingredients for Plant Power Bowl

Pumpkinis rich in vitamins A and C, essential for eye health, immunity, and skin regeneration. It is also high in dietary fiber, aiding digestion and promoting a feeling of fullness, which can assist in weight management.

Tofu is an excellent plant-based protein source, crucial for muscle repair and growth, as well as overall body function. It contains calcium, contributing to strong bones and teeth, especially important for those following a vegan diet.

Lentils are packed with protein and iron, which keep you active and help your blood carry oxygen everywhere.

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Purple Cabbage isfull of antioxidants that protect your body from harm. It also has vitamin K, which helps your blood to clot when you get a scrape or a cut.

Mixed Greens provide a variety of vitamins and minerals, such as vitamins A, C, and potassium, supporting immune function and heart health. They also contain folate, crucial for cell division and preventing neural tube defects during pregnancy.

Edamame is packed with protein, and high in fiber, aiding in digestion and promoting gut health.

Tahini is rich in heart-healthy fats, vitamins, and minerals, making it a nutritious addition that can help support your overall well-being.

Remember, the beauty of this recipe lies in its flexibility. Feel free to adjust the seasonings, swap out ingredients, or add your favorite veggies to make it uniquely yours. Happy eating! 🌱🍲

Prepare Your Plant Power Bowl

Step 1: Prep Your Ingredients

• Cube the pumpkin into bite-sized pieces.
• Cut the firm tofu into cubes.
• Place the canned lentils in a colander, rinse under cold running water, and let drain.
• Shred the purple cabbage.
• Prepare the mixed greens, sweet corn, and edamame.
• Get your sesame seeds and pomegranate seeds ready.

Step 2: Roasting the Pumpkin and Tofu

1. Preheat your oven to 400°F (200°C).
2. Toss the pumpkin cubes in 1-2 tablespoons of avocado oil, adding a pinch of salt and pepper for flavor.
3. Spread the pumpkin evenly on a baking sheet and roast for 15-20 minutes or until they are tender and slightly caramelized.
4. While the pumpkin is roasting, toss the tofu cubes in a bit of soy sauce, maple syrup, garlic/onion powder, and smoked paprika.
5. In a separate pan, sauté the tofu cubes over medium heat until they turn golden brown and slightly crispy. Set aside.

Alternatively, you can bake pumpkin and tofu in a preheated air fryer (180°C/356°F). I bake tofu for 7-8 minutes and pumpkin cubes for 8-10 minutes.

Step 3: Make a Tahinin Dressing

1. In a small bowl, whisk together 1/4 cup tahini paste and 2 Tbsp lemon juice.
2. Gradually add 2 Tbsp water, one tablespoon at a time, while whisking continuously. Keep whisking until the mixture becomes smooth and creamy.
3. Add 1 minced garlic (optional), salt, and black pepper to the mixture. Adjust the seasonings to taste.
4. If you find the dressing too thick, you can add a bit more water to reach your desired consistency.
5. Use the tahini dressing immediately or store it in an airtight container in the refrigerator. It can be refrigerated for up to a week. Before using leftover dressing, give it a good stir as it might thicken over time.

Step 4: Assembling Your Bowl

1. Start by layering the lentils at the bottom of your bowl.
2. Arrange the roasted pumpkin and sautéed tofu on top of the lentils.
3. Add the shredded purple cabbage, mixed greens, sweet corn, and edamame around the bowl, creating a colorful arrangement.
4. Sprinkle sesame seeds and pomegranate seeds for an extra crunch and burst of flavor.
5. Drizzle with tahini dressing.

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Tips for Customizing Your Plant Power Bowl

Explore Different Vegetables: Don’t limit yourself to the suggested ingredients. Try roasted sweet potatoes, bell peppers, or steamed broccoli.

Experiment with Grains: While lentils are excellent, you can try quinoa, brown rice, or couscous as your base.

Play with Protein: Swap tofu for tempeh, chickpeas, or grilled seitan. If not vegan, try roasted chicken breast.

Add Fresh Herbs: Fresh herbs like cilantro, parsley, or basil bring a burst of freshness to your bowl. Chop them finely and sprinkle on top just before serving.

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Incorporate Pickled Vegetables: Pickled veggies like radishes, onions, or cucumbers add a tangy kick and crunchy texture. Try my Pickled Red Onions in 2 Easy Steps.

Go Nuts or Seeds: Toasted almonds, pumpkin seeds, or sunflower seeds provide a delightful crunch. They’re also packed with healthy fats and proteins, enhancing both taste and nutrition.

Change Up the Dressing: Experiment with different dressings like a ginger-sesame vinaigrette or balsamic glaze.

Add Fruit: For a touch of sweetness, consider adding fresh fruits like sliced apples, oranges, or even dried cranberries.

Spice It Upadding fresh chili slices, sriracha, or My Special Hot Sauce Adjika for an extra kick.

Try Different Cheese: If you’re not vegan, add crumbled feta, goat cheese, or grated Parmesan to your bowl.

Leftover Remix: Got leftover roasted veggies, grilled chicken, or beans from yesterday’s dinner? Toss them into your plant power bowl for an easy and tasty meal.

Remember, your plant power bowl is your canvas. Feel free to get creative, adapting the recipe to your taste preferences and what you have available.