BALANCED BOWLS / FULL RECIPES
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All bowls serve 2
JERK & HONEY SALMON BOWL
Salmon:
2 salmon fillets
1 ½ tsp jerk seasoning (will vary depending on spice of blend)
2 tbsp. extra virgin olive oil
½ tsp. honey
1 tsp. garlic powder
sea salt & black pepper
Avocado & mango salsa:
1 mango
1 avocado
2 spring onions
½ red onion
1 lime (juice)
sea salt
¼ scotch bonnet (no seeds)
Handful fresh coriander
Black rice:
1 cup black rice (soaked)
1 ½ cup water
sea salt
1 tbsp. furikake
AUBERGINE, CORN & SALSA BOWL
Black bean & cumin quinoa:
1 ½ cup cooked quinoa
2 spring onions
½ red pepper
100g cooked black beans
40g fresh coriander
Cumin dressing:
1/3 cup extra virgin olive oil
½ lime (juice)
½ tsp. cumin powder
1/8 tsp. cayenne pepper
sea salt & black pepper
Cherry tomato salsa:
220g cherry tomatoes
1 small red onion
20g fresh coriander
1 garlic clove
½ tsp. chipotle paste
1 lime (iuice)
sea salt
Chilli buttered corn:
2 corn on the cob or 350g corn kernels
1 spring onion
25g butter
½ chilli (vary depending on spice)
20g fresh coriander
1 tsp. garlic powder
sea salt
Griddled aubergine:
1 aubergine
1 tbsp. garlic powder
1 tbsp. cumin seeds
½ tsp. smoked paprika
sea salt & black pepper
extra virgin olive oil
LEMON GARLIC & HERB CHICKEN BOWL
Chicken:
2 chicken breast
1 tbsp. mixed dried herbs
1 tsp. garlic powder
4 chunky garlic cloves
1 tbsp. tamari
sea salt & black pepper
extra virgin olive oil
Herby yogurt:
300g yogurt of choice (I used coconut)
20g fresh mint
20 fresh dill
Salad:
100g cherry tomatoes
1 red pepper
1 green pepper
½ cucumber
½ red onion
80g olives
extra virgin olive oil
sea salt
1 tbsp. lemon juice
1 tbsp. dried oregano
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This ONE pot meal is like a warm HUG in a bowl
You're going to love how much comfort you feel with each bite of this vegan black bean stew. It's super easy to make and you'll love the versatility of this dish. You'll also love that it's all made in one dish
Give it a try and let me know what you think!
*There's a part of the video that I say cumin twice on screen. The red ingredient is chili powder
★Recipe ★
????
Timestamps:
00:00 How to Make Vegan Black Bean Stew
3:00 Vegan Black Bean Stew Finished
3:09 Are my groceries trolling me?
3:40 Why Skillet Size Matters?
4:08 Caramelizing Red Onions
5:00 Why Add Salt Early to this Dish
5:23 Swapping Sweet Potatoes
5:53 Am I Being Selfish?
6:15 Swapping Black Beans
6:50 Swapping Coconut Milk
8:00 Thank You ????
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★Products That I Used For This Recipe★
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*Bear Claw Mitts:
*Black Measuring Cups and Spoons:
*Black Utensils:
*Bowls (Small):
*Colander:
*Cutting Board (Round):
*Garlic Press:
*Glass Mixing Bowls -
*Induction Burner:
*Kitchen Knife Block Set:
*Peeler:
*Pots and Pans:
*White Skillet: (The one in the video is Threshold from Target)
*Wooden Utensils:
-Note: Not all products are exactly as seen in video.
WHOLESOME QUINOA NOURISH BOWL with Asian Dressing | High Protein Vegetarian and Vegan Meal Ideas
Wholesome Quinoa Nourish Bowl with Asian Dressing. High Protein Vegetarian and Vegan Meal Ideas perfect for meal prep/planning.
???? Let me know in the comments if you enjoyed my vegan quinoa recipe.
▶️ RECIPE INGREDIENTS: (Servings 3 to 4 servings)
???? To Cook Quinoa:
1 Cup / 190g Toasted Quinoa (I have used tri-colour quinoa)
1+1/4 Cup / 300ml Water
???? Other Ingredients:
1 Cup / 125g Red Bell Pepper - thinly sliced
1 Cup / 100g Purple Cabbage - Shredded
1 Cup / 100g Carrot - Cut into julienne strips
1 Cup / 150g Cucumber - cut into small pieces
1/2 Cup / 65g Red Onion - chopped
1/2 Cup / 25g Green Onion - chopped
1/2 Cup / 15g Cilantro (Coriander leaves) - chopped
1/2 Cup / 65g Toasted Peanuts
???? SALAD DRESSING:
3 Tablespoon Lemon Juice OR TO TASTE
1 Teaspoon Ginger - Grated or minced
1/2 Teaspoon Garlic - Grated or minced
2 Tablespoon Soy Sauce or Tamari
2 Tablespoon Maple syrup
2 Tablespoon Toasted Sesame Oil or to taste
1 Tablespoon Olive Oil
Salt to Taste (I have added 1/4 teaspoon of pink Himalayan salt)
1/4 Teaspoon Cayenne Pepper
▶️ METHOD:
Start by chopping the vegetables and set it aside.
Toast the quinoa on medium to medium-heat (depending on the heat of your stove) for about 2 minutes or until the seeds starts to crackle and releases it's nutty aroma. By now your kitchen should be filled with this toasty nutty aroma :)
IMMEDIATELY transfer the toasted quinoa to a sieve - spread it out and allow it to cool down completely.
???? PLEASE NOTE: DO NOT LEAVE the toasted quinoa in the hot pan, otherwise it may end up burning
???? Toasting the quinoa adds a nutty flavour to this dish and also makes it easy to digest - it serves the same purpose as soaking
Once the quinoa has cooled down, wash it thoroughly, then tranfer it to a wide pan and add the water. Turn on the stove to medium-high heat and bring it to a boil. Then reduce the heat to low and cook for about 10 minutes or until the quinoa is cooked. DO NOT LET THE QUINOA GET MUSHY, that will ruin the dish. As soon as the quinoa is cooked, transfer it to a large mixing bowl and spread it our evenly and allow it to cool down completely.
To prepare the dressing add lemon juice, grated/minced ginger, garlic, soy sauce, maple syrup, sesame oil, olive oil, salt and cayenne pepper to a small bowl. Mix thoroughly and set it aside.
By now the quinoa would have cooled down, if not, wait till it completely cools down. Add the bell pepper, purple cabbage, carrot, cucumber, red onion, green onion, cilantro and peanuts to the mixing bowl with quinoa. Stir the dressing again to make sure everything is well incorporated. Then add the dressing to the quinoa/veggies and mix well.
You can eat it right away, BUT I HIGHLY RECOMMEND TO CHILL THE SALAD IN THE REFRIDGERATOR FOR A FEW HOURS BEFORE SERVING. This will allow the flavours to blend and it tastes so good cold
This recipes is perfect for meal prep / meal planning - it stores well in the refrigerator for up to 4 days, if stored well in an airtight container.
▶️ IMPORTANT NOTES:
???? Toasting the quinoa adds a nutty flavour to this dish and also makes it easy to digest - it serves the same purpose as soaking
???? Every stove is different so regulate the heat as required. If at any point you notice the pan is getting over heated, reduce the heat
???? Once the quinoa is toasted, right away transfer it to a sieve or a plate for it to cool down. Please DO NOT LEAVE IT in the hot pan, otherwise it may end up burning
???? Wash the toasted quinoa, only when it has completely cooled down
???? Regarding cooking the quinoa, do not let the quinoa get mushy. Cook for 10 minutes or just until quinoa is cooked but still holds it's shape
???? After you mix the dressing with the quinoa and veggies, I HIGHLY RECOMMEND TO CHILL IT IN THE REFRIGERATOR FOR A FEW HOURS BEFORE SERVING. This will allow the flavours to blend and tastes so good cold
???? This recipes is perfect for meal prep / meal planning, as it stores in the refrigerator for up to 4 days - if stored well in an airtight container
*****
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Here you will find easy and nourishing vegan recipes for your everyday cooking. My goal is to make the transition to a Plant Based diet achievable and effortless using everyday ingredients. I draw my inspiration from classic, traditional, and modern cuisines from around the world. I take pride in creating recipes and videos for your best viewing experience.
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HIGH PROTEIN DINNER RECIPES / Dairy Free & Delicious ????
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SOCIAL MEDIA:
CONTACT: tishwondershealth@gmail.com
Thanks to AG1 for sponsoring today’s video!
EGG FRIED QUINOA (2-3 servings)
Quinoa:
1.5 cup quinoa (soak for 1-4 hours)
1 tsp. curry powder
½ tsp. turmeric
150 ml water
salt
2 courgettes
1 red pepper
3 carrots
1 inch thumb ginger
3 garlic cloves
1/2 tsp. fresh chopped chilli
2 eggs
150g prawns
1 tsp. garlic powder
1/4 tsp. chilli flakes
2 tbsp. teriyaki sauce
1 tsp. Miso
30g coriander
Salt & black pepper
Coconut oil (optional)
CREAMY CHICKEN PASTA (serves 2-3)
Chicken:
200g Chicken
Salt & black pepper
1.5 tsp. Garlic powder
1/2 tsp. Paprika
1 tsp. Cumin powder
1/2 tsp. Dried thyme
1/3 tsp. Chill flakes
2 tbsp. Extra virgin olive oil
120g pasta
1 courgette
1 red pepper
100g tomatoes
2 shallots or 1 onion
Scotch bonnet
3 garlic cloves
400ml full fat coconut milk
2 sprigs thyme
1 tbsp. Herbes de Provence
Salt & pepper
BLACK BEAN & BEEF CHILLI (3-4 servings)
1 white onion
3 garlic cloves
1 red pepper
1/2 tsp chilli flakes
Salt & pepper
1 tbsp baharat
200g Ground/ minced beef
1 tin tomatoes
1 tsp sugar
2 carrots
200g cooked black beans
LATE SUMMER/ FALL RECIPES ????
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Zaalouk
2 medium aubergines (eggplant)
5 large tomatoes
35g parsley
35g cilantro
6 chunky garlic cloves
2 tbsp. lemon juice
5 tbsp. extra virgin olive oil
2 tsp. salt
½ tsp. black pepper
1 tbsp. cumin powder
½ tsp. paprika
½ tsp chilli powder/ chilli flakes
Whipped tahini yogurt w/ roasted vegetables and pistachio dukkah (serves 2)
Whipped tahini yogurt:
1/3 cup greek yogurt
1/3 light tahini
3 tbsp. lemon juice
sea salt & black pepper
½ tbsp. cumin powder
1 tsp. garlic powder
1 tbsp. maple syrup
Roasted vegetables:
300g potatoes
500g carrots
5/6 unpeeled garlic cloves
Olive oil
Sea salt
Black pepper
Pistachio dukkah:
100g pistachio kernels
1.5 tbsp. cumin seeds
1 tbsp. coriander seeds
½ tsp. fennel seeds
75g sesame seeds
½ tsp. sea salt
1 tsp. garlic powder
Courgette and butterbean soup
3 shallots
3 garlic cloves
3 medium courgettes
½ tsp. fresh chilli
250g cooked butter beans
½ tsp cumin seeds
½ tsp, coriander seeds
1 tsp. herbes du provence
400ml chicken or vegetable broth
Sea salt & black pepper