Plant-based Food

Easy & lazy vegan bowl

Rosie
22nd May 2019

Let me present: A super easy, lazy vegan bowl with only one pot required and mostly raw (can be made fully raw by not adding the quinoa.
I'll also talk a little about nutrition in the different foods. Hungry? I am!

The quinoa is hidden under the rocket salad/rucola. Corn on the side, made in the microwave.

No measurements added as it depends mainly on your hunger. But if needed, take about a handfull of each. That's a good guideline for this dish.

  • cooked quinoa
  • cucumber
  • tomato
  • radishes
  • papaya
  • rocket salad

Chop up all your veggies however you prefer (I personally like big chunks, but you could make them smaller og bigger depending on your liking.) The papaya adds a fresh sweetness to the slightly bitter rocket salad. Cucumber too is fresh. This salad will alongside nutrition also provide quite a bit of water.
Boil water on the stove, and take 1 handful of quinea to 2 handfulls of water, put it in the boiling water and lower the temperature. Keep stirring for about 5-7 minutes and your quinoa will have soaked up the water, ready to use. Lay it at the bottom of your bowl, and assort the veggies and fruit on top.

Total time: less than 15 minutes

Everything is based off of 100g. worth of said food

Quinoa: works as a great source of protein (4,4g per 100g) and fiber. It's high in water and makes you feel full, as it's quite starchy. Even better, it's a complete protein source hence why I really love this superfood. That means it has all nine essential amino acids. Other than all of this it also has iron, magnesium and zinc.

Rocket Salad: Has more than 50% of Vitamin K, 20% Vitamin A and Vitamin C and calcium. It's also very low-calorie and has plenty of antioxidants. Thanks to the phytochemicals in it, it may be able to prevent or protect against several types of cancer in both men and women.

Radish: Basically fat-free (0,1g or less) and very low-calorie. It's a good source of vitamin C and proteins small amounts of other essentials and vitamins. Much like rocket salad, it's also an anti-cancer food.

Cucumber: Although mostly water, cucumbers also provide anti-cancer benefits, along with being both anti-inflammatory and having antioxidants. A little bit of fiber, and a few of the vitamins we got in our other veggies as well.

Tomato: Tomatoes provide Vitamin C, A, K, fiber and potassium. They're also nearly fat-free and low-calorie as well as heavy in water. It's also good for the skin. Beauty from the inside out!

Papaya: The papaya has antioxidants, and this unique fruit makes you reap the benefits of said antioxidants better than any other fruit and vegetable. Pretty wild! Lots of Vitamin C, anti-inflammatory, good for the gut and the skin as well again thanks to the unique antioxidants in this magic fruit.

I personally am trying to become a nerd with nutrition and I wanna go and make sure I get plenty of all the goodies, plan my meals and improve even more. If you want a dish that's glutenfree, low-calorie, high in Vitamin C (good for when you've got a sniffle!) then do feel free to try this easy, quick dish out!