Falafel buddha bowl with lemon olive oil dressing.

Serves; 2.

Cooks in; 40 mins.

Preparation time; 30 mins.

Difficulty; medium.

This recipe is a power bowl filled with colour and diverse nutrients. Perfect for a pre-exercise lunch, or an excellent summer evenings dinner. Nutty, zesty and earthy. This is where taste and nourishment combine, leaving you feeling light, fuelled and energised. This is also a great way of packing in a range of vegetables and keeping protein high without meat using the power of chickpeas and quinoa.

Why beetroot hummus?

Beetroot is often called a "superfood" because it contains many vitamins, minerals, and antioxidants that may have health benefits: 

  • Iron: Helps red blood cells carry oxygen 

  • Folate: Helps cells grow and function 

  • Vitamin B6: Supports metabolism and red blood cell production 

  • Calcium: Helps bones grow and stay strong 

  • Magnesium: Supports immune, heart, muscle, and nerve health 

  • Manganese: Helps regulate metabolism and blood sugar levels 

  • Phosphorous: Helps with teeth, bones, and cell repair 

  • Antioxidants: May have anti-cancer and anti-inflammatory properties 

Why red cabbage?

Red cabbage is particularly beneficial when eaten raw in a salad or slaw as it is a nutrient-rich vegetable that has many health benefits: 

Bones;

Red cabbage contains calcium, magnesium, potassium, phosphorus, and vitamin K, which can help strengthen bones and prevent osteoporosis.

Immune system;

Red cabbage contains vitamin C, which helps form collagen and fight free radical damage that can impair the immune system

Gut function;

Red cabbage's high fiber content may help positively alter gut bacteria.

Why quinoa?

Quinoa is a seed that's high in fiber, plant protein, vitamins, minerals, and antioxidants. It's also gluten-free.

Digestive health;

Quinoa's fiber can help with constipation and bloating, and may reduce the risk of colorectal cancer.

Antioxidants;

Quinoa's antioxidants can help protect cells from oxidative damage.

For the chickpea falafel;

150g of spinach

400g of chickpeas, roughly a normal sized tin can of chickpeas

2 tablespoons of oat flour (I blend some gluten free oats in my nurtibullet to make this)

2 garlic cloves (diced)

Handful of parsley (roughly chopped)

Handful of coriander (roughly chopped)

Small handful of mint (roughly chopped)

1 tablespoon of cold pressed olive oil

For the beetroot hummus;

250-300g of cooked beetroot, roughly 2 medium sized beetroots

400g of chickpeas, roughly a normal sized tin can of chickpeas

Half a lemon (juiced)

2 tablespoons of tahini

Pinch of salt

Pinch of paper

1 garlic clove (diced)

1 teaspoon of paprika

4 tablespoons of cold pressed olive oil (add more if you desire a runnier or silky hummus consistency)

For the red cabbage slaw;

1/4 of a red cabbage (shredded)

Half a lemon (juiced)

1 tablespoon of cold pressed olive oil

Pinch of salt

Pinch of pepper

For the lemon olive oil dressing;

2 tablespoons of cold pressed olive oil

Half a lemon (juiced)

1 tablespoon of coconut yoghurt (I use organic Cocos)

Handful of parsley (roughly chopped)

For the other buddha bowel components;

Two carrots (peeled into ribbons)

1/4 of a cucumber (sliced)

1 avocado (sliced)

2 radish (sliced)

120g of quinoa

Handful of spinach (roughly chopped)

For serving;

Mixed seeds (I use sunflower, sesame and pumpkin)

Ingredients.

  1. Preheat your oven to 180 degrees and line a baking tray with parchment paper, ready to place your falafel on. Also bring 360ml of water to the boil ready for your quinoa.

  2. To prepare your falafel combine the spinach, chickpeas, oat flour, mint, coriander, parsley and garlic and blend (I use a nuribullet) until you have a rough mixture.

  3. Place a little cold pressed olive oil in your hands and then roll the mixture into balls, placing onto your baking tray. Bake for 25-30 minutes or until firm and golden brown, turning half way through.

  4. Place your quinoa in the pan of boiling water and cook for 20 minutes.

  5. As they are cooking prepare your beetroot hummus by combining all the ingredients in a blender (I use a nutribullet). Blend until smooth and hummus like consistency. Add additional olive oil if you desire a smoother or runnier texture.

  6. As the falafel finishes cooking, prepare the red cabbage slaw by combining the red cabbage, lemon juice, olive oil, pepper and salt.

  7. Remove the falafel from the oven and set on the side to cool. Then drain your quinoa and also set on the side to cool.

  8. Prepare your lemon dressing by combining your lemon juice, olive oil, coconut yoghurt, chopped parsley in a small bowl and mix well.

  9. Now plate all your ingredients to form your complete buddha bowl.

  10. Serve by drizzling some of your lemon dressing and mixed seeds across the top.

Method.