introduction ..................................................................................................................................................................................................... 6 fast in 15' ....................................................................................................................................................................................................................... 16 health kick ....................................................................................................................................................................................................... 48 gourmet comfort food ....................................................................................................................... 84 100 % fruit & veg ............................................................................................................................................. 122 sweet treats ........................................................................................................................................................................................... 144 basics ....................................................................................................................................................................................................................................... 170 ORATHAY SOUKSISAVANH PHOTOGRAPHY BY AKIKO IDA V EGG IE B O W LS VEGGIE BOWLS 80 Vibrant Vegetarian One-Bowl Meals VEGGIE BOWLS Discover 80 delicious bowl recipes packed full of flavour that you can whip up in no time for a healthy meal or snack. ORA THA Y SOUK SIS A V ANH UK £16.99 US $23.99 VB_PLCv2.indd 1VB_PLCv2.indd 119/09/2023 11:5519/09/2023 11:55ORATHAY SOUKSISAVANH PHOTOGRAPHY BY AKIKO IDA VEGGIE BOWLS ORATHAY SOUKSISAVANH PHOTOGRAPHY BY AKIKO IDA VEGGIE BOWLS CONTENTS What is bowl food? .................................................................................................................................................................................................................. 7 The different bowls.................................................................................................................................................................................................................. 8 Plant-based proteins ................................................................................................................................................................................................... 10 Pulses .................................................................................................................................................................................................................................................................... 11 Starchy foods .................................................................................................................................................................................................................................... 12 Nuts ......................................................................................................................................................................................................................................................................... 13 Sweet and savoury toppings ...................................................................................................................................................................... 14 Condiments......................................................................................................................................................................................................................................... 15 FA S T I N 1 5 ’ Greek salad .......................................................................................................................................................................................................................................... 18 Caesar salad .................................................................................................................................................................................................................................. 20 Antipasti .................................................................................................................................................................................................................................................. 22 Caprese ......................................................................................................................................................................................................................................................... 24 Next-level noodles ............................................................................................................................................................................................................. 26 Instant noodles ......................................................................................................................................................................................................................... 28 Mezze bowl ......................................................................................................................................................................................................................................... 30 Haricot beans, peppers & little gem lettuce .......................................................................................................... 32 Mexican salad ........................................................................................................................................................................................................................... 34 Waldorf salad.............................................................................................................................................................................................................................. 36 Indian salad ................................................................................................................................................................................................................................... 38 Salad, omelette, mango & peanuts ......................................................................................................................................... 40 Comté, mustard & parsley bowl cake ................................................................................................................................ 42 Tomato & olive bowl cake .............................................................................................................................................................................. 44 Veggie ball bowl ...................................................................................................................................................................................................................... 46 H E A LT H K I C K Ultra green ......................................................................................................................................................................................................................................... 50 Ultra violet ......................................................................................................................................................................................................................................... 52 Rainbow.................................................................................................................................................................................................................................................... 54 Raspberry, beetroot & tomato salad .................................................................................................................................... 56 Goat’s cheese salad with dark berries ................................................................................................................................. 58 Middle Eastern salad .............................................................................................................................................................................................. 60 Next-level dhal .......................................................................................................................................................................................................................... 62 Korean soba noodles ................................................................................................................................................................................................... 64 Soba noodles & green vegetables .................................................................................................................................................... 66 Niçoise salad .................................................................................................................................................................................................................................. 68 Lentil, apple & chicory salad................................................................................................................................................................ 70 Goat’s cheese salad with honey dressing ...................................................................................................................... 72 Cabbage & cousins .......................................................................................................................................................................................................... 74 Fattoush .................................................................................................................................................................................................................................................... 76 Bo bun zoodle ................................................................................................................................................................................................................................. 78 Courgette zoodle .................................................................................................................................................................................................................... 80 Potatoes with herb dressing ......................................................................................................................................................................... 82 G O U R M E T COM F OR T F O OD Bibimbap ................................................................................................................................................................................................................................................ 86 Miso & tahini ramen ................................................................................................................................................................................................ 88 Green curry with rice noodles.............................................................................................................................................................. 90 Brunch bowl .................................................................................................................................................................................................................................... 92 Couscous bowl ............................................................................................................................................................................................................................ 94 Thanksgiving ............................................................................................................................................................................................................................... 96 Noodles with aubergine & miso ....................................................................................................................................................... 98 Roasted cauliflower with spices & seitan .......................................................................................................... 100 Roasted winter vegetables ......................................................................................................................................................................... 102 Yakitori ................................................................................................................................................................................................................................................. 104 Roasted carrot, clementine, avocado & fennel ...................................................................................... 106 Dhal with roasted vegetables .............................................................................................................................................................. 108 Tropical ................................................................................................................................................................................................................................................... 110 Pesto .................................................................................................................................................................................................................................................................. 112 Sabich .......................................................................................................................................................................................................................................................... 114 Burrito ........................................................................................................................................................................................................................................................ 116 Winter Cobb salad .......................................................................................................................................................................................................... 118 Noodles with peanut dressing .......................................................................................................................................................... 120 1 0 0 % F R U I T & V E G Gremolata ....................................................................................................................................................................................................................................... 124 Roasted summer vegetables .................................................................................................................................................................. 126 Vitamin kick .............................................................................................................................................................................................................................. 128 Roasted vegetables with maple syrup ........................................................................................................................... 130 Sea breeze salad .................................................................................................................................................................................................................. 132 Seaweed ceviche ................................................................................................................................................................................................................. 134 Cauliflower rice .................................................................................................................................................................................................................. 136 Nabe ................................................................................................................................................................................................................................................................ 138 Summer salad ...................................................................................................................................................................................................................... 140 Shades of green .................................................................................................................................................................................................................... 142 S W E E T T R E AT S Exotic smoothie .................................................................................................................................................................................................................. 146 In the pink ...................................................................................................................................................................................................................................... 148 Green smoothie .................................................................................................................................................................................................................... 150 Purple smoothie .................................................................................................................................................................................................................. 152 Cocoa & peanut smoothie ......................................................................................................................................................................... 154 Chocolate chia pudding with dark berries........................................................................................................ 156 Matcha chia pudding with berries ....................................................................................................................................... 158 Almond chia pudding with apple and granola ................................................................................... 160 Pear, banana & chocolate Bircher ........................................................................................................................................ 162 Exotic Bircher......................................................................................................................................................................................................................... 164 Red berry, pomegranate & pecan Bircher ........................................................................................................ 166 Blueberry, almond & coconut Bircher ....................................................................................................................... 168 B AS I C S Beetroot & sesame seed hummus .............................................................................................................................................. 172 Red lentil hummus ..................................................................................................................................................................................................... 173 Tzatziki ................................................................................................................................................................................................................................................... 174 Guacamole ..................................................................................................................................................................................................................................... 175 Mustard, honey & lemon dressing ....................................................................................................................................... 176 Soy sauce & ginger dressing ................................................................................................................................................................. 176 Peanut & ginger dressing ........................................................................................................................................................................... 177 Gochujang dressing ................................................................................................................................................................................................... 177 Creamy vegan dressing .................................................................................................................................................................................... 178 Yoghurt & herb dressing ................................................................................................................................................................................ 179 Savoury granola ............................................................................................................................................................................................................. 180 Spiced chickpeas............................................................................................................................................................................................................... 182 Vegetable patties ............................................................................................................................................................................................................... 184 Dhal ................................................................................................................................................................................................................................................................ 186 Indian rice ..................................................................................................................................................................................................................................... 188 Index ........................................................................................................................................................................................................................................................... 190CONTENTS What is bowl food? .................................................................................................................................................................................................................. 7 The different bowls.................................................................................................................................................................................................................. 8 Plant-based proteins ................................................................................................................................................................................................... 10 Pulses .................................................................................................................................................................................................................................................................... 11 Starchy foods .................................................................................................................................................................................................................................... 12 Nuts ......................................................................................................................................................................................................................................................................... 13 Sweet and savoury toppings ...................................................................................................................................................................... 14 Condiments......................................................................................................................................................................................................................................... 15 FA S T I N 1 5 ’ Greek salad .......................................................................................................................................................................................................................................... 18 Caesar salad .................................................................................................................................................................................................................................. 20 Antipasti .................................................................................................................................................................................................................................................. 22 Caprese ......................................................................................................................................................................................................................................................... 24 Next-level noodles ............................................................................................................................................................................................................. 26 Instant noodles ......................................................................................................................................................................................................................... 28 Mezze bowl ......................................................................................................................................................................................................................................... 30 Haricot beans, peppers & little gem lettuce .......................................................................................................... 32 Mexican salad ........................................................................................................................................................................................................................... 34 Waldorf salad.............................................................................................................................................................................................................................. 36 Indian salad ................................................................................................................................................................................................................................... 38 Salad, omelette, mango & peanuts ......................................................................................................................................... 40 Comté, mustard & parsley bowl cake ................................................................................................................................ 42 Tomato & olive bowl cake .............................................................................................................................................................................. 44 Veggie ball bowl ...................................................................................................................................................................................................................... 46 H E A LT H K I C K Ultra green ......................................................................................................................................................................................................................................... 50 Ultra violet ......................................................................................................................................................................................................................................... 52 Rainbow.................................................................................................................................................................................................................................................... 54 Raspberry, beetroot & tomato salad .................................................................................................................................... 56 Goat’s cheese salad with dark berries ................................................................................................................................. 58 Middle Eastern salad .............................................................................................................................................................................................. 60 Next-level dhal .......................................................................................................................................................................................................................... 62 Korean soba noodles ................................................................................................................................................................................................... 64 Soba noodles & green vegetables .................................................................................................................................................... 66 Niçoise salad .................................................................................................................................................................................................................................. 68 Lentil, apple & chicory salad................................................................................................................................................................ 70 Goat’s cheese salad with honey dressing ...................................................................................................................... 72 Cabbage & cousins .......................................................................................................................................................................................................... 74 Fattoush .................................................................................................................................................................................................................................................... 76 Bo bun zoodle ................................................................................................................................................................................................................................. 78 Courgette zoodle .................................................................................................................................................................................................................... 80 Potatoes with herb dressing ......................................................................................................................................................................... 82 G O U R M E T COM F OR T F O OD Bibimbap ................................................................................................................................................................................................................................................ 86 Miso & tahini ramen ................................................................................................................................................................................................ 88 Green curry with rice noodles.............................................................................................................................................................. 90 Brunch bowl .................................................................................................................................................................................................................................... 92 Couscous bowl ............................................................................................................................................................................................................................ 94 Thanksgiving ............................................................................................................................................................................................................................... 96 Noodles with aubergine & miso ....................................................................................................................................................... 98 Roasted cauliflower with spices & seitan .......................................................................................................... 100 Roasted winter vegetables ......................................................................................................................................................................... 102 Yakitori ................................................................................................................................................................................................................................................. 104 Roasted carrot, clementine, avocado & fennel ...................................................................................... 106 Dhal with roasted vegetables .............................................................................................................................................................. 108 Tropical ................................................................................................................................................................................................................................................... 110 Pesto .................................................................................................................................................................................................................................................................. 112 Sabich .......................................................................................................................................................................................................................................................... 114 Burrito ........................................................................................................................................................................................................................................................ 116 Winter Cobb salad .......................................................................................................................................................................................................... 118 Noodles with peanut dressing .......................................................................................................................................................... 120 1 0 0 % F R U I T & V E G Gremolata ....................................................................................................................................................................................................................................... 124 Roasted summer vegetables .................................................................................................................................................................. 126 Vitamin kick .............................................................................................................................................................................................................................. 128 Roasted vegetables with maple syrup ........................................................................................................................... 130 Sea breeze salad .................................................................................................................................................................................................................. 132 Seaweed ceviche ................................................................................................................................................................................................................. 134 Cauliflower rice .................................................................................................................................................................................................................. 136 Nabe ................................................................................................................................................................................................................................................................ 138 Summer salad ...................................................................................................................................................................................................................... 140 Shades of green .................................................................................................................................................................................................................... 142 S W E E T T R E AT S Exotic smoothie .................................................................................................................................................................................................................. 146 In the pink ...................................................................................................................................................................................................................................... 148 Green smoothie .................................................................................................................................................................................................................... 150 Purple smoothie .................................................................................................................................................................................................................. 152 Cocoa & peanut smoothie ......................................................................................................................................................................... 154 Chocolate chia pudding with dark berries........................................................................................................ 156 Matcha chia pudding with berries ....................................................................................................................................... 158 Almond chia pudding with apple and granola ................................................................................... 160 Pear, banana & chocolate Bircher ........................................................................................................................................ 162 Exotic Bircher......................................................................................................................................................................................................................... 164 Red berry, pomegranate & pecan Bircher ........................................................................................................ 166 Blueberry, almond & coconut Bircher ....................................................................................................................... 168 B AS I C S Beetroot & sesame seed hummus .............................................................................................................................................. 172 Red lentil hummus ..................................................................................................................................................................................................... 173 Tzatziki ................................................................................................................................................................................................................................................... 174 Guacamole ..................................................................................................................................................................................................................................... 175 Mustard, honey & lemon dressing ....................................................................................................................................... 176 Soy sauce & ginger dressing ................................................................................................................................................................. 176 Peanut & ginger dressing ........................................................................................................................................................................... 177 Gochujang dressing ................................................................................................................................................................................................... 177 Creamy vegan dressing .................................................................................................................................................................................... 178 Yoghurt & herb dressing ................................................................................................................................................................................ 179 Savoury granola ............................................................................................................................................................................................................. 180 Spiced chickpeas............................................................................................................................................................................................................... 182 Vegetable patties ............................................................................................................................................................................................................... 184 Dhal ................................................................................................................................................................................................................................................................ 186 Indian rice ..................................................................................................................................................................................................................................... 188 Index ........................................................................................................................................................................................................................................................... 190WHAT IS BOWL FOOD? Bowl food is a complete meal in a bowl. It contains a mixture of small portions of several ingredients to form a balanced whole. The ideal base ingredients are: – a source of carbohydrates (grains, potato, sweet potato, bread, etc.) – a source of protein (pulses, tofu, tempeh, cheese, etc.) – plenty of vegetables. Toppings and dressings can then be added for a delicious and indulgent final touch. Bowl food is also about making your meal look beautiful through a harmonious combination of different textures and colours. The idea is to create an ‘edible rainbow’ and get as many vitamins and nutrients as possible by mixing raw, cooked, fermented, crunchy and creamy ingredients. Bowl food also comes in sweet versions for a healthy and tasty breakfast or snack. Say yes to fruit and veg with these delicious sweet and savoury vegetarian recipes! GRAINS VEGETABLES AND FRUITS NUTS FRESH HERBS PLANT-BASED PROTEINS PULSES 7 introductionWHAT IS BOWL FOOD? Bowl food is a complete meal in a bowl. It contains a mixture of small portions of several ingredients to form a balanced whole. The ideal base ingredients are: – a source of carbohydrates (grains, potato, sweet potato, bread, etc.) – a source of protein (pulses, tofu, tempeh, cheese, etc.) – plenty of vegetables. Toppings and dressings can then be added for a delicious and indulgent final touch. Bowl food is also about making your meal look beautiful through a harmonious combination of different textures and colours. The idea is to create an ‘edible rainbow’ and get as many vitamins and nutrients as possible by mixing raw, cooked, fermented, crunchy and creamy ingredients. Bowl food also comes in sweet versions for a healthy and tasty breakfast or snack. Say yes to fruit and veg with these delicious sweet and savoury vegetarian recipes! GRAINS VEGETABLES AND FRUITS NUTS FRESH HERBS PLANT-BASED PROTEINS PULSES 7 introductionTHE DIFFERENT BOWLS 1. HOW TO MAKE A VEGGIE BOWL Raw and/or cooked vegetables + 1 starchy food: rice, grains, couscous, noodles, bread, etc. + 1 portion of pulses and/ or 1 dip: hummus, tzatziki, etc. + 1 protein: egg, cheese, vegetable-based protein (tofu, tempeh, seitan, etc.) + 1 item of fruit + toppings: seeds, herbs, nuts, spices, etc. + 1 dressing + 1 sauce 2. HOW TO MAKE A SMOOTHIE BOWL Base 1 frozen thickener ingredient: banana, mango + 1 liquid: plant-based milk, fruit juice, yoghurt or milk + fruit: frozen fruit or flavouring (cocoa/ unsweetened chocolate powder, peanut butter, matcha powder, etc.) Optional extras 1 frozen leafy green vegetable: spinach, kale, rocket (arugula), celery leaves, etc. 1 sweetener ingredient Toppings Chopped fruit Seeds Nuts Dried fruit Grains Chocolate 3. HOW TO MAKE BIRCHER MUESLI Base Grain flakes: oats, rye, barley, spelt, etc. + 1 liquid: plant-based milk or yoghurt or milk + 1 sweetener ingredient: sugar, honey, maple syrup, agave syrup, coconut syrup, etc. + Optional grated fruit: apple, pear Toppings Chopped fruit Seeds Nuts Dried fruit Chocolate Fruit coulis 4. HOW TO MAKE A CHIA PUDDING Base Chia seeds + 1 liquid: plant-based milk or milk, fruit juice, herbal tea, etc. + 1 sweetener ingredient: sugar, honey, maple syrup, agave syrup, coconut syrup, etc. Toppings Chopped fruit Fruit coulis Seeds Nuts Dried fruit Grains Optional flavourings Cocoa (unsweetened chocolate) powder, matcha powder, orange blossom water, vanilla, etc. 5. HOW TO MAKE A SAVOURY BOWL CAKE Base 1 grain: your choice of flaked grains or 1 powder: flour, polenta, buckwheat flour, etc. + 1 egg Optional savoury flavourings Cheese, tapenade, herbs, spices, etc. Toppings Seeds Nuts Herbs Olives, etc. Lettuce, baby leaves Cooking time 2 minutes in the microwave at 900 W, then add 30 seconds at a time until the right texture is reached UNCOOKED/COOKED EQUIVALENTS COOKING GREEN VEGETABLES TO RETAIN SOME CRUNCH 100 g (31/2 oz/1/2 cup) uncooked brown rice = 220 g (73/4 oz/scant 11/4 cups) cooked 25–30 minutes in boiling water 100 g (31/2 oz) uncooked soba noodles = 235 g (81/4 oz) cooked 3–5 minutes in boiling water 100 g (31/2 oz) dried rice noodles = 190 g (63/4 oz) cooked Soak for 20 minutes in cold water to rehydrate, then cook for 2–3 minutes in boiling water 100 g (31/2 oz) shelled edamame beans = 120 g (4 oz) in pods Follow packet instructions 100 g (31/2 oz/generous 1/2 cup) green lentils = 220 g (73/4 oz/scant 11/4 cups) cooked 20–25 minutes in boiling water 100 g (31/2 oz/generous 1/2 cup) wholewheat couscous = 215 g (71/2 oz/scant 11/4 cups) cooked Leave to stand for 5 minutes in the same volume of boiled water 100 g (31/2 oz/generous 1 cup) wholewheat pasta = 205 g (71/4 oz/21/4 cups) cooked Follow packet instructions 100 g (31/2 oz/1/2 cup) quinoa = 250 g (9 oz/11/4 cups) cooked 20 minutes in boiling water Mangetout peas (snow peas): 1 minute in salted boiling water Broccoli florets: 1 to 3 minutes in salted boiling water Green beans: 5 to 8 minutes in salted boiling water depending on size and variety 98 introductionTHE DIFFERENT BOWLS 1. HOW TO MAKE A VEGGIE BOWL Raw and/or cooked vegetables + 1 starchy food: rice, grains, couscous, noodles, bread, etc. + 1 portion of pulses and/ or 1 dip: hummus, tzatziki, etc. + 1 protein: egg, cheese, vegetable-based protein (tofu, tempeh, seitan, etc.) + 1 item of fruit + toppings: seeds, herbs, nuts, spices, etc. + 1 dressing + 1 sauce 2. HOW TO MAKE A SMOOTHIE BOWL Base 1 frozen thickener ingredient: banana, mango + 1 liquid: plant-based milk, fruit juice, yoghurt or milk + fruit: frozen fruit or flavouring (cocoa/ unsweetened chocolate powder, peanut butter, matcha powder, etc.) Optional extras 1 frozen leafy green vegetable: spinach, kale, rocket (arugula), celery leaves, etc. 1 sweetener ingredient Toppings Chopped fruit Seeds Nuts Dried fruit Grains Chocolate 3. HOW TO MAKE BIRCHER MUESLI Base Grain flakes: oats, rye, barley, spelt, etc. + 1 liquid: plant-based milk or yoghurt or milk + 1 sweetener ingredient: sugar, honey, maple syrup, agave syrup, coconut syrup, etc. + Optional grated fruit: apple, pear Toppings Chopped fruit Seeds Nuts Dried fruit Chocolate Fruit coulis 4. HOW TO MAKE A CHIA PUDDING Base Chia seeds + 1 liquid: plant-based milk or milk, fruit juice, herbal tea, etc. + 1 sweetener ingredient: sugar, honey, maple syrup, agave syrup, coconut syrup, etc. Toppings Chopped fruit Fruit coulis Seeds Nuts Dried fruit Grains Optional flavourings Cocoa (unsweetened chocolate) powder, matcha powder, orange blossom water, vanilla, etc. 5. HOW TO MAKE A SAVOURY BOWL CAKE Base 1 grain: your choice of flaked grains or 1 powder: flour, polenta, buckwheat flour, etc. + 1 egg Optional savoury flavourings Cheese, tapenade, herbs, spices, etc. Toppings Seeds Nuts Herbs Olives, etc. Lettuce, baby leaves Cooking time 2 minutes in the microwave at 900 W, then add 30 seconds at a time until the right texture is reached UNCOOKED/COOKED EQUIVALENTS COOKING GREEN VEGETABLES TO RETAIN SOME CRUNCH 100 g (31/2 oz/1/2 cup) uncooked brown rice = 220 g (73/4 oz/scant 11/4 cups) cooked 25–30 minutes in boiling water 100 g (31/2 oz) uncooked soba noodles = 235 g (81/4 oz) cooked 3–5 minutes in boiling water 100 g (31/2 oz) dried rice noodles = 190 g (63/4 oz) cooked Soak for 20 minutes in cold water to rehydrate, then cook for 2–3 minutes in boiling water 100 g (31/2 oz) shelled edamame beans = 120 g (4 oz) in pods Follow packet instructions 100 g (31/2 oz/generous 1/2 cup) green lentils = 220 g (73/4 oz/scant 11/4 cups) cooked 20–25 minutes in boiling water 100 g (31/2 oz/generous 1/2 cup) wholewheat couscous = 215 g (71/2 oz/scant 11/4 cups) cooked Leave to stand for 5 minutes in the same volume of boiled water 100 g (31/2 oz/generous 1 cup) wholewheat pasta = 205 g (71/4 oz/21/4 cups) cooked Follow packet instructions 100 g (31/2 oz/1/2 cup) quinoa = 250 g (9 oz/11/4 cups) cooked 20 minutes in boiling water Mangetout peas (snow peas): 1 minute in salted boiling water Broccoli florets: 1 to 3 minutes in salted boiling water Green beans: 5 to 8 minutes in salted boiling water depending on size and variety 98 introductionNext >