448. Autumn abundance bowl.
autumn abundance bowl:
quinoa with pumpkin, chickpea and tomatoes
Igredients:
4 servings
1 cup uncooked quinoa
2 cup water/vegetable broth
salt
Pumpkin puree:
2 cup roasted pumpkin*
¼ cup tahini
2 tsp olive oil
2 small onions
1 cup chickpeas (160)
2-3 tsp sesame oil**
nigella seeds
salt
pepper
Kale chips:
3-4 large kale stalks
powdered ginger
salt
2 tsp canola oil
Parsley:
6-7 large parsley roots
1 tbsp canola oil
powdered cumin
salt
pepper
300g cherry toamtoes
fresh chives
*800-900g pumpkin piece before roasting
** or more to taste
Quinoa:
Rinse the quinoa in cold water, to get rid of bitter taste due to saponin content. Bring 2 cups water/stock to a boil in a pan. Add quinoa and salt, then cover it and cook depending on quinoa kind, until most water is absorbed and germs of the seeds show up. Time of cooking:
- white quinoa- about 15 minutes
- black- about 30 minutes, you may need to add extra water
- red- 15-30 minutes.
Drain off any excess water after quinoa is cooked.
Pumpkin:
Roast pumpkin in a large piece in 200C until is soft (sometimes up to 1 hour). To save energy roast it along wirh parsley roots which may need about 40 minutes in the oven.
Meanwhile chop onions and cooked the in the heated olive oil until soft.
Remove seeds and pulp from roasted pumpkin. Drain off the pulp from excess water. Add tahini, chickpeas and blend until smooth. Add fried onions and blend again. Season with salt, pepper, nigella seeds and sesame oil. Serve warm.
Parlsey:
Peet the roots an cut in large pieces. Mix with canola oil, sprinkle with salt, pepper and cumin (be generous). Roast for 40-45 minutes, until soft (along with pumpkin).
Kale chips:
Wash and dry kale. Remove leaves from stems and tear the into chips size pieces. In a bowl mix kale with oil. Sprinkle with ginger and salt. Roast in 150C with air flow for about 6-9 minutes until crispy but not burnt.
Cut cheery tomatoes in halves, chop chives.
Serve in a big bowl. Proportions of ingredients on your plate depend on you.
Nutrition info:
1 serving:
495 calories
protein: 20 g; fat: 24 g; carbohydrates: 59 g, dietary fiber: 18,3g;
iron: 7,2 mg; calcium: 215 mg; zinc: 5,9 mg