Fresh, crunchy and tangy, this summer sunshine power bowl is both filling and refreshing with almost 30g protein per serving.
Level up your salad game with this summer sunshine power bowl! Filled with refreshing fruits and vegetables, along with a variety of plant protein sources, this bowl will leave you feeling nourished, satiated and energized. Pair this all with a tangy kale and basil pesto, and enjoy the sweet flavour profiles and lovely crunch from all the wonderful textures.
The Power of Plants
Fruits, vegetables, whole grains and legumes are some of the most nutrient dense foods out there. They are jam packed with many essential vitamins and minerals to fuel your body and feed your soul. All of the ingredients used in this summer sunshine power bowl have a plethora of health benefits to not only increase your body’s health, but your mind as well. Being high in fibre, iron, calcium and more, this power bowl really has it all to leave you feeling great after you eat.
Firstly, dark leafy greens such as the kale used in this recipe, contain a high amounts of vitamin E, vitamin K, antioxidants and many more powerful nutrients, all being shown to improve neurological performance and slow cognitive decline (source).
Next are the beets, also being high in antioxidants, iron and many other vitamins and minerals, have been proven to decrease inflammation and boost blood flow to the brain (source), as well as increase both energy and mood.
Another power food is carrots, filled with vitamin A, vitamin C, potassium and fibre, are extremely beneficial in contributing to a healthy diet. Carrots have been shown to promote vision, regulate blood pressure and blood sugar, boost brain health and support immunity, as well as help with weight management (source).
Summer Sunshine Power Bowl Ingredients
- Tofu
- Chickpeas
- Quinoa
- Kale
- Mango
- Cucumber
- Carrots
- Beets
- Soy sauce
- Maple syrup
- Turmeric
- Smoked paprika
- Salt and Pepper
- Optional: Sesame Seeds
Basil and Kale Pesto:
- Basil
- Kale
- Pine nuts
- Nutritional Yeast
- Lemon juice
- Salt
- Garlic
Recipe for the Summer Sunshine Power Bowl
Summer Sunshine Power Bowl
Equipment
- Food processor or blender for pesto
Ingredients
- 3/4 cup quinoa
- 1 1/2 cup water
- 1 cup chickpeas
- 1/2 tsp olive oil
- 1/2 tsp smoked paprika
- 1/4 tsp turmeric
- dash salt
- 1 block extra firm tofu
- 1/2 tsp olive oil
- 1 tbsp soy sauce
- 1/2 tbsp maple syrup
- 3 cups kale
- 1 mango
- 4 inch piece cucumber
- 2-4 medium carrots
- 1-2 medium beets
Dressing
- 1/4 cup basil packed
- 1/2 cup kale
- 2 tsp pine nuts
- 1 tbsp nutritional yeast
- 1 tsp lemon juice
- 1 clove garlic
- dash salt
Instructions
- Preheat oven to 400 degrees C.
- Cook quinoa – Put water and quinoa in a small pot and bring to a boil. Reduce to simmer and cook ~15 minutes or until all the water is absorbed. Remove from heat, fluff with a fork and set aside.
- Combine chickpeas with 1/2 tsp olive oil, smoked paprika, turmeric and salt. Lay out on a baking tray and bake for ~15 minutes, until crunchy, mixing halfway through the bake.
- Cook tofu – In a medium frying pan heat 1/2 tsp olive oil. Chop tofu into bite sized squares and add to the pan. Cook for about 7 minutes, tossing regularly to brown all sides. Once cooked, add soy sauce and maple syrup, toss and cook another 1 minute. Remove from heat and set aside.
- Make Pesto – In a small blender or food processor add all ingredients except for the basil. Blend until smooth. If the mixture is too thick for your blender you can add a touch of water until a desired consistency is met. Add basil and gently pulse to combine.
- Wash and chop your vegetables. Roughly chop kale. Cut mango into cubes. Slice cucumber. Julienne cut your carrots and beets.
- Assemble bowls, top with pesto and sesame seeds. Enjoy!
Nutrition Facts
Nutrition facts are based on 1/4 of the recipe and may vary based on ingredients and quantities used.
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