3 Beautiful Bowls To Make This Week

These bountiful bowlfuls will put bounce into your running

Already bored of your January health kick, or still recovering from the festive excess? Then freshen up your food this week with these three beautifully inspiring meals, taken from Power Bowls by Kate Turner, published by DK

3 Beautiful Bowls photo: Will Heap published by DK

Spicy harissa chicken & rice bowl

Chicken is full of protein, which your body needs for growth and repair

Ingredients

Serves 1

1 chicken breast or thigh, cut into chunks

2 tbsp harissa marinade (see below)

50g brown basmati rice

1 pinch of salt

1 tbsp olive oil

½ red pepper, sliced

½ courgette, sliced

20g kale, destalked and chopped

1-2 tbsp salsa verde (see below)

1 tbsp flaked almonds, lightly toasted

salt and pepper to taste

 

Method

  1. Preheat the oven to 200 degrees C or 180 degrees C in a fan oven.
  2. Place the chicken in a bowl with the harissa and leave to marinate while you prepare the rice and chop the veg.
  3. Rinse the rice and place in a pan on the hob. Cover with water and bring to the boil with a pinch of salt. Turn down the heat and simmer for 30 miutes until the rice is soft.
  4. Spread the chicken chunks on a baking tray and place in the oven.
  5. Heat the olive oil in a griddle pan over a medium-high heat. Add the pepper, courgette, and kale to the pan and cook until the veg are softening – around five minutes.
  6. Drain the rice and place in a serving bowl with the spicy chicken chunks and griddled veg. serve with a heap of salsa verde and sprinkle with toasted almond flakes. Season with salt and papper.

 

Per serving:

733kcal. Total fat: 35.8g. Sat fat: 5.2g. Protein: 50.5g. Carbs: 58g. Sugar: 12.8g. Sodium: 429mg. Fibre: 6.9g

 

Harissa marinade 

Makes approx 80g

1 red pepper, roasted and peeled. 1 tsp cumin seeds. 1 tsp caraway seeds. 1 tbsp olive oil. 1 tbsp lemon juice. 2 cloves garlic, crushed. 1 tsp apple cider vinegar. ¼ tsp salt. ¼ tsp chilli flakes (to taste)

  1. Heat the oven to 220c or 200C fan. Put the red pepper on a small baking tray and roast for 10-15 minutes, until soft and the skin is blistering. Remove and leave to cool before peeling. Discard the skin and put the flesh and seeds in the small bowl of a food processor.
  2. Add the rest of the ingredients and whizz until smooth. Sotre in an airtight container in the fridge for up to one week.

Salsa verde

Makes approx 250g.

30g coriander. 125g cashew nuts. 4 tbsp lime juice. 1 garlic clove, crushed. 75ml water. ¼ tsp salt. 1 tbsp olive oil.

  1. Place the ingredients (except the oil) in a blender. Whizz until combined.
  2. With the motor running, drizzle oil in until smooth. Store in an airtight container in the fridge for one week.

 

 

3 Beautiful Bowls photo: Will Heap published by DK

Roasted nuts & pulses bowl

Vitamin-packed root veg help keep your eyes healthy and lower cholesterol.

Ingredients

Serves 1

100g beetroot

100g carrot

100g celeriac

100g sweet potato

2 tbsp olive oil

½ tsp ground cumin

salt and pepper to taste

85g chickpeas, ready to eat

1 garlic clove, crushed

1 pinch of cayenne pepper

30g puy lentils (or green lentils)

25g quinoa, rinsed

20g kale leaves, chopped

1 tsp wholegrain mustard

2 tsp raw runny honey

10g rocket

1 tbsp walnut pieces

1 tsp pumpkin seeds

 

Method

  1. Heat your oven to 200 degrees C or 180 degrees C (fan).
  2. Leaving the skins on, wash and chop the root veg into equal-sized chunks. Place each of the four root veg in its own quarter of a large roasting tray and drizzle ½ tbsp of the olive oil over the whole lot. Sprinkle with cumin and season with salt and pepper.
  3. Roast the chickpeas in a roasting tray with the garlic, ½ tsp of olive oil. Season with salt and pepper. Place both trays in th oven. Cook the chickpeas for 15 mintues and the veg for 25 minutes.
  4. Rinse the lentils and put in a pan. Cover with water and bring to the boil. Reduce heat and simmer, covered, for 10 minutes. Add the quinoa and cook for five minutes. Steam the kale over the lentils and quinoa for five minutes, until it wilts. Drain the lentils and quinoa.
  5. Whisk up 1 tbsp olive oil, the mustard, and honey for the dressing.
  6. Layer up lentils and quinoa, veg, rocket, kale and chickpeas in a bowl. Sprinkle with walnuts and pumpkin seeds, then drizzle with dressing.

Per serving:

896kcal. Total fat: 56.2g. Sat fat: 7.4g. Protein: 18g. Carbs: 85.9g. Sugar: 50.3g. Sodium: 508mg. Fibre: 22.3g

 

3 Beautiful Bowls photo: Will Heap published by DK

 

Millet Buddha bowl with beetroot houmous

This bowl is piled with nutrient-dense raw veg and rounded like Buddha’s belly!

Ingredients

Serves 1

50g millet

1 sweetcorn on the cob

1 tbsp olive oil

1 tsp balsamic vinegar

1 small handful baby spinach

1 handful of pea shoots (or baby salad leaves)

50g cannellini beans, ready to eat

2 chestnut mushrooms, sliced

1 small carrot, julienned or grated

½ small mango, peeled and diced

3 tbsp beetroot houmous (see below)

1 tbsp sunflower seeds

2 lime wedges to serve

salt and pepper to taste

 

Method

  1. Soak the millet overnight in double the volume of water. Drain and rinse well.
  2. Place the millet in a saucepan on the hob. Cover with water and bring to the boil. Lower the heat and simmer for 10 minutes until soft but not mushy. Drain and place in a mixing bowl.
  3. Using a sharp knife, slice the corn kernels off the cob and combine with the cooked millet.
  4. To make the dressing, combine the olive oil and vinegar in a small dish or glass jar and shake well.
  5. Put a bed of millet and sweetcorn in a bowl and arrange the greens, beans, vegetables and mango around it with a generous dollop of beetroot houmous in the middle.
  6. Drizzle with dressing, sprinkle with sunflower seeds, and garnish with lime wedges.
  7. Season with salt and pepper.

Per serving:

600kcal. Total fat: 29.1g. Sat fat: 3.7g. Protein: 13g. Carbs: 71.8g. Sugar: 18.8g. Sodium: 303mg. Fibre: 9.2g.

 

Beetroot houmous

Makes approx 350g

100g beetroot, roughly chopped. ½ tbsp olive oil. 200g chickpeas, ready to eat. 2 tbsp lemon juice. 1 clove garlic, crushed. 1 tbsp tahini. ½ tsp salt. 2 tbsp olive oil. 1-3 tbsp filtered water (optional). Salt and pepper to taste.

  1. Place the beetroot on a roasting tray and drizzle with ½ tbsp of olive oil. Roast for 30 minutes until soft. Put all the ingredients, except the oil and water, in a blender and whizze.
  2. With the motor running, drizzle the oil, then the water until the desired consistency is reached.
  3. Season to taste with more lemon, salt, and pepper. Store in an airtight container in the fridge for two or three days.

Photography by Will Heap.


Elizabeth Hufton

Written by Elizabeth Hufton | 66 articles | View profile

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