Vegetable bowls will help you eat healthy throughout the winter, because you can use them to prepare them vegetables available throughout the year, eg beets, sweet potatoes, carrots, parsley, avocados, pickled cucumbers, sprouts, peppers; frozen vegetables such as cauliflower, string bean, broccoli, vegetable mixes (eg Chinese); canned vegetables from a can or jar, e.g. chickpeas, peas, lentils.
Compose your own veggie bowl
See how to prepare a healthy, vegetable bowl in 5 steps
Choose a cereal product
The basis of the bowl should be a cereal product that will provide you with a dose of complex carbohydrates, dietary fiber, vitamins from the gr. B, zinc and magnesium. For one portion, plan about 1/2 a glass of grain. Put them on the bottom of the bowl and season with lemon juice and a bit of olive oil, rapeseed oil or linseed oil. Bet on
brown or wild rice.
Add a minimum of 3-4 different kinds of vegetables to the vegetable bowl. You will benefit from topping up with vitamins, antioxidants and dietary fiber. Act according to the scheme
1-2 fresh vegetables, e.g. paprika + pickled cucumber, tomato + avocado
1-2 boiled vegetables, eg green beans + beans, pumpkin + broccoli
1 canned vegetable, e.g. green peas, chickpeas, maize, etc.
It is important that a minimum of one vegetable is leguminous. Leguminous vegetables are a source of good quality vegetable protein.
Store vegetables in glass jars. These cans are always thoroughly rinsed with running water to remove excess salt.
Season the bowl
Do not be afraid to add dried herbs and exotic spices to your veggie bowl. Many of them rev up the positive health properties of your vegetable dish. Bet on
Try to use as little salt as possible. The distinctive taste of herbs makes you need much less. You can also sprinkle the whole dish with a small amount of lemon or lime juices.
Finish the dish
At the end, you can sprinkle the whole with fresh additions, e.g.
fresh parsley or coriander,
handful of sprouts.
Add a teaspoon of nuts or pips to increase the content of unsaturated fatty acids in the vegetable bowl.
Take care of the aesthetics
One of the most important features of the veggie bowl is its aesthetic appearance, which makes the salivary glands work with double strength. Therefore, take a moment to arrange the vegetables in the bowl combining colors and shapes, so that a small, culinary work of art is created.
Recipe for a vegetable bowl
See how in a simple way, using our scheme, you can quickly prepare a veggie bowl.
Herbal vegie bowl with buckwheat
½ cup of buckwheat – cereal product
4 cherry tomatoes cut into halves – fresh vegetable
1 small pickled cucumber cut into bars – fresh vegetable
100 g cooked, green string bean – boiled vegetable
½ cooked beet cut into slices – boiled vegetable
4 tablespoons canned chickpeas – canned vegetables
chopped, fresh coriander – finish
spoon of chopped walnuts – finish
dried oregano – spice
salt – spice
teaspoon of olive oil – spice
spoon of lime juice – spice
How to prepare a herb vegie bowl with buckwheat?
Put the cooked buckwheat on the bottom of the bowl, season with salt and sprinkle with olive oil.
On the top of the groats arrange a semicircle of green beans and cucumbers. Take advantage of half-space dishes.
Place sliced beets next to it.
The whole sprinkle with cherry tomatoes, chickpeas, parsley and walnuts.
Season with dried oregano, salt and sprinkle with lime juice.
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