Blissful Energy Bowl

BLISSFUL ENERGY BOWL

Make this energy-boosting bowl when you want a delicious and nutritious meal. It contains quinoa, chickpeas, sweet potato, purple cabbage, kale, avocado, almonds and sunflower seeds. Double the recipe and you will have leftovers for healthy weekday meals.

This plant-based meal is nutritionally balanced and includes baked, steamed and raw veggies. You can also customize it with any other vegetables, nuts or seeds that you love.

HEALTH BENEFITS

Quinoa is very high in protein and fibre and is naturally gluten-free. It also contains all 9 essential amino acids.

Sweet Potatoes are high in vitamin A, C and B6 and rich in antioxidants. They also help to stabilize blood sugar.

Chickpeas are an excellent source of protein, very high in fibre and nutrients like vitamins B6 and C, folate, manganese, and magnesium.

Purple Cabbage is high in vitamin C, K and folate and contains phytonutrients that help reduce chronic inflammation. Raw cabbage is a great source of sulforaphane that has cancer-fighting properties.

Kale is a great source of vitamins and minerals. It’s packed with vitamins A, C, K, B6, and is super high in fibre, protein, magnesium, calcium, folate, iron, beta carotene, selenium and more.

Avocados are an excellent source of healthy monounsaturated fat and vitamin E. They are a good source of folate, fibre and minerals including iron, copper and potassium.

Almonds are high in protein and fibre and contain calcium, vitamin E, B12, riboflavin and niacin. Studies show that almonds can also lower blood pressure and blood sugar levels. Soaked almonds are even better because it removes phytic acid from the nut.

Sunflower Seeds are full of essential minerals and antioxidants like zinc that help lower inflammation in the body.

Garlic is a natural antibacterial that helps to prevent and fight illness. Raw garlic is so powerful it can detoxify heavy metals from the body.

HOW TO MAKE AN ENERGY BOWL

You can use the ingredients I listed or replace them with any of your favourite veggies and legumes. Don’t worry if you don’t have all the ingredients. Just make sure you have a healthy grain, a legume and lots of veggies plus some nuts and seeds as a garnish.

The best energy bowls combine many different ingredients for a tasty meal. This recipe does require some prep time and that’s why it’s a good idea to double or even triple the recipe so you will have leftovers that you can use throughout the week. If you cook extra quinoa you can use it in a salad. If you prepare extra cabbage you can use it as a garnish in sandwiches. I always make extra and then I have healthy ingredients ready to eat when I don’t have time or feel like cooking.

For this recipe, you can begin with the sweet potatoes because they take the longest to cook. I use 1 per person in this recipe. Wash and cut them into 1-inch pieces. Then lay them out on a baking sheet and place them in a preheated oven to bake for 25 to 30 minutes or until browned.

While the sweet potatoes are baking thinly slice the purple cabbage until you have 2 cups or more if you want to have leftovers. Toss it into a large bowl and mix with apple cider vinegar, olive oil, and sea salt. Set it aside to marinate. The longer you leave it the more flavourful it will become. This is why it’s great to make extra. It can last in a sealed container in the fridge for up to a week.

Next, prepare the kale. Remove the leaves from the stem and tear them into bite-size pieces. Rinse in cold water and then place into a steamer basket to steam for about 15 minutes or until tender.

For the quinoa measure out 1 cup. Rinse with a fine-mesh strainer and add it to a pot with 2 cups of boiling water. Cook the quinoa until all the water is absorbed about 15 minutes. Or follow the instructions on the package for the best results.

Legumes should be prepared in advance if using dried legumes as they take longer to cook. I like to use dried chickpeas but that means I need to soak them in water the night before. Then the next day I strain them, rinse and add them to a pot of water to boil until they are soft. Alternatively, you can use 1 jar of cooked legumes of your choice.

For the dressing, I used a 1/4 cup of tahini, the juice from 1 lemon, salt, a clove of crushed garlic (or more if you love raw garlic) into a small bowl and whisk until smooth. If it's too thick then add a few tablespoons of cold water and continue to whisk until it reaches a light consistency. Double this recipe and you will have extra dressing to use in salads.

Once the ingredients are ready you can plate the energy bowls. Divide the ingredients into each bowl, add sliced avocado, sesame seeds and soaked almonds and drizzle with the dressing.

Serve and enjoy!

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Blissful Energy Bowl

Yield: 2

Author: Michelle Pedullà

Prep time: 20 MinCook time: 30 MinTotal time: 50 Min

Ingredients

Main Ingredients

• 2 cups shredded purple cabbage
• 1 bunch curly kale
• 2 large sweet potatoes
• 1 cup cooked chickpeas
• 1 cup cooked quinoa
• 1/4 cup soaked almonds
• 2 tbsp sunflower seeds
• 2 tbsp olive oil
• 1/4 cup apple cider vinegar
• 1/2 tsp Himalayan sea salt
• 1 avocado

Dressing Ingredients

• 1 lemon
• 1/4 cup tahini
• 1 clove crushed garlic
• 1 tsp Himalayan salt
• 3 tbsp cold water

Instructions

1. Step 1: preheat oven to 425 degrees. Wash and cut sweet potatoes into 1-inch pieces. Lay them out on a baking tray and place into the preheated oven to bake for 25 to 30 minutes or until browned.
2. While the sweet potatoes are baking finely slice the purple cabbage until you have 2 cups. Toss them into a large bowl with the apple cider vinegar, olive oil, and sea salt and set it aside to marinate.
3. Next prepare the kale. Remove the leaves from the stem and tear into bite-size pieces. Rinse in cold water and then place into a steamer basket to steam for about 15 minutes or until tender.
4. Measure out 1 cup of quinoa. Rinse with a fine-mesh strainer and add it to a pot with 2 cups of boiling water. Cook the quinoa until all the water is absorbed about 15 minutes. Or follow the instructions on the package for best results.
5. Legumes should be prepared in advance if using dried beans as they take longer to cook. Or you can use 1 jar of cooked legumes of your choice.
6. To make the dressing: In a small bowl add the tahini, juice from 1 lemon, 1 clove of crushed garlic, salt and whisk until smooth. If it's too thick then add a few tablespoons of cold water and continue to whisk until it reaches a light consistency.
7. Once all the ingredients are ready you can plate the energy bowls. Divide the ingredients into each bowl. Add sliced avocado, sesame seeds and soaked almonds and drizzle with the dressing. Serve and enjoy!

Notes

• Cook legumes in advance if using dried beans.
• Almonds should also be prepared in advance by soaking in a cup of water overnight. Then strain and rinse and they are ready to eat.
• Double this recipe and you will have leftovers for healthy week-day meals.

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Hi I’m Michelle

I’m a certified nutrition specialist, herbalist, and plant-based recipe developer. I'm an ambassador for healthy living and clean eating promoting a diet free from processed foods.

Try out some of my healthy recipes or shop my limited-edition seasonal wellness remedies. I also offer 1:1 personalized nutrition coaching for anyone serious about transforming their health.