Classic vegan buddha bowl

Name: Classic vegan buddha bowl
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Yield: 2
Cuisine: Mediterranean
Ingredients: 180 g varená hnedá ryža; 180 g roasted sweet potato; 150 g chickpeas (cooked); 80 g kale, massaged; 60 g shredded carrot; 3 tbsp hummus; 1 tbsp tahini; 1 tbsp citrónová šťava; 1 tbsp olivový olej; 2 tbsp pumpkin seeds; 1 to taste salt + pepper + cumin

Roasted sweet potato + chickpeas + brown rice + massaged kale + tahini drizzle. 22 g plant protein, 18 g fiber, hits 32% iron NRV in one bowl.

⏱ 35min✂ 20príprava👤 2porcií🧊 2dchladnička540kcal18 gP76 gC18 gF

VegánVegetariánHalalKóšerStredomorská📦 Meal prep

Mikro na porciu

% dennej odporúčanej dávky dospelého (FDA/EFSA)

Železo
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Vápnik
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B12
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Omega-3
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Zinok
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Tento recept obsahuje zanedbateľné množstvo B12. Vegáni by mali B12 suplementovať zvlášť (jediná živina, ktorú rastliny spoľahlivo nedodávajú).

Suroviny

•180 g varená hnedá ryža
•180 g roasted sweet potato
•150 g chickpeas (cooked)
•80 g kale, massaged
•60 g shredded carrot
•3 tbsp hummus
•1 tbsp tahini
•1 tbsp citrónová šťava
•1 tbsp olivový olej
•2 tbsp pumpkin seeds
•1 to taste salt + pepper + cumin

Kroky

1.Roast cubed sweet potato at 200 °C / 400 °F for 25 min until edges char.
2.Massage kale with 1 tsp olive oil + pinch of salt 2 min until tender.
3.Whisk hummus + tahini + lemon juice + 2 tbsp warm water into a pourable sauce.
4.Layer in a wide bowl: rice base → kale → sweet potato → chickpeas → carrot.
5.Drizzle sauce, scatter pumpkin seeds, season with cumin + salt + pepper.

Preklad prebieha — zobrazená anglická verzia.