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Mea Prep: Winter Nourish Bowls
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Winter Nourish Bowl

Prep Time 15 minutes
Cook Time 50 minutes
Total Time 1 hour 5 minutes
Servings 8
Suitable For 12m+
Metric - US Customary Units

Ingredients

ROAST VEGGIES:

  • 2 medium sweet potato (peeled, diced & sliced into discs)
  • 2 capsicum (core removed & sliced into strips)
  • 2 tbsp olive oil

MARINATED TOFU:

  • 400 g firm tofu (diced)
  • 2 tbsp soy sauce (low salt if serving to kids)
  • 2 tbsp maple syrup (or agave)

SPICED CHICKPEAS:

  • 2 x 400g can of chickpeas (drained & rinsed)
  • 1 tbsp olive oil
  • 1 tsp smoked paprika
  • 1 tsp ground coriander
  • 1 tsp ground cumin

QUINOA:

  • 200 g quinoa (uncooked, rinsed)
  • 430 ml water (or vegetable stock)

PUMPKIN CASHEW CREAM:

  • 120 g pumpkin (or butternut squash, diced)
  • 150 g raw cashews (soaked in hot water for a minimum of 10 minutes then rinsed and drained)
  • 1 lemon (juice)
  • 2 tbsp water (up to 4 tbsp to help it blend if needed)

MASSAGED KALE:

  • 1 bunch kale
  • 1 tbsp olive oil
  • Pinch sea salt

TAHINI DRESSING:

  • 3 tbsp tahini
  • 2 tbsp maple syrup
  • 1 lemon (juice)
  • 2 tbsp water (up to 4 tbsp to reach desired consistency)

TOASTED PUMPKIN SEEDS:

  • 75 g pumpkin seeds

Instructions 

  • Preheat the oven to 200c/390f.
  • Place all vegetables for the oven in glass oven dishes (sweet potato, butternut squash, & peppers), drizzling with some olive oil.
  • Add all of the marinated tofu ingredients to another oven dish (we cover with their lids and shake well to coat).
  • Add all of the spiced chickpea ingredients to another dish, stirring to combine the spices evenly across the chickpeas.
  • Add the vegetables, tofu, and chickpeas to the preheated oven, and cook for 50-55 minutes.
  • While the oven food is cooking, prepare the sides, starting by adding the quinoa ingredients to a large pot, bringing to a boil, then reduce the heat to low, cover and cook for 15 minutes. Turn the heat off and keep covered for a further 10 minutes for perfectly fluffy quinoa.
  • Soak the cashews in hot water, then place to the side.
  • Make your tahini dressing by placing all ingredients in a bowl, lightly whisking with a fork, adding as much water as desired to get to the consistency you like.
  • Prep the kale by removing the stalks, breaking in to smaller pieces, and washing and drying. Then add to a large bowl and massage with olive oil and salt for a few minutes until soft.
  • Pour the pumpkin seeds on a baking tray, then place in the oven, cooking for 3-5 minutes to lightly toast (keep an eye as they can burn quickly!).
  • Once cooked, remove the food from the oven, then add the butternut squash with the soaked cashews and lemon juice to a blender and blend until smooth to make the pumpkin cashew cream (add a little water if needed).
  • Plate up and enjoy!!
  • Once cool, cover and store all the leftovers in the fridge for up to 5 days (except the pumpkin seeds).

Storage

Store all the elements in separate containers in the fridge for 5 days.