Easy recipes for a perfectly balanced bowl of food

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Treat yourself to a delicious brunch, dinner, and dessert this weekend with these mouth-watering new recipes from Doctor Bowl

From Dr Divya Sharma’s new book, Doctor Bol, these vegetarian recipes are simple, quick and economical. They’re also effortlessly tasty, proving you don’t have to sacrifice flavor for health!

Ingredients

For 4 people

  • 400 g (14 oz) extra firm tofu, drained
  • ½ tablespoon of olive oil
  • 1 small red onion, finely chopped
  • 1 red bell pepper, seeded and diced
  • 1 tablespoon of tomato puree
  • 3 garlic cloves, minced
  • 1 teaspoon ground coriander
  • ½ teaspoon ground cumin
  • ½ teaspoon chilli powder
  • ¼ teaspoon ground turmeric
  • 2 tablespoons nutritional yeast
  • 150 g (5½ oz) frozen sweet corn
  • 400 g (14 oz) black beans, rinsed and drained
  • 1 vegetable stock cube, dissolved in 2 tablespoons boiling water
  • salt and pepper

Flavors (optional)

  • 3 spring onions, thinly sliced
  • 1 finely chopped red or green chilli
  • a handful of chopped fresh cilantro

Serve (optional)

  • sourdough toast
  • corners of Lawyer
  • Cherry tomatoes
  • lime wedges

Method

  1. Cover the tofu with paper towel, then press it down with a heavy object for 15 minutes to remove excess water.
  2. Heat the olive oil in a large skillet over low heat. Add the red onion and cook for about 5 minutes, until the onion is tender.
  3. Add the diced red pepper, tomato puree and garlic. Cook about 5 more minutes until the vegetables are tender.
  4. Stir in the ground coriander, cumin, chilli and turmeric, and cook for another minute or two, stirring often.
  5. When the tofu is ready, use your hands to crumble it into chunks in the pan, along with the nutritional yeast, sweet corn, black beans, vegetable broth, and a little salt and pepper.
  6. Cook about 8 minutes, stirring often, until heated through. Towards the end of cooking, add the spring onion, pepper and cilantro, if desired.
  7. Serve with toasted bread and your choice of avocado, cherry tomatoes and lime wedges.

Nutrition information

Calories 284kcal

Carbohydrates 31.8g

Protein 20g

Fat 10.1g

10g fiber

Sugar 7.5g

Note: excluding sourdough and garnishes

Carrot salad with Indian spices

Ingredients

For 4 people

  • 30g (1oz) raisins
  • 70 g (2½ oz) cashew nuts
  • 5 carrots, peeled and coarsely grated

Bandage

  • 2 teaspoons of cumin seeds
  • juice of 1 lemon
  • 2 tablespoons olive oil
  • ½ teaspoon of salt
  • 25 g (1 oz) fresh coriander, coarsely chopped

Method

  1. Put the raisins in a small bowl and cover with boiling water. Soak for 10 minutes or until well puffed, then drain and pat dry on paper towel.
  2. Meanwhile, toast the cumin seeds in a dry pan for 1-2 minutes until golden brown. Pour the seeds into a small bowl and, in the same pan, add the cashews and toast them for 3 minutes until golden brown, then coarsely chop them.
  3. Mix the rest of the dressing ingredients with the toasted cumin seeds.
  4. Add grated carrots, raisins and cashews to a serving bowl. Pour the vinaigrette over it, mix well and serve.

Nutrition information

Calories 211kcal

Carbohydrates 19.6g

Protein 3.9g

Fat 18.5g

3.2g fiber

Sugar 9.3g

Strawberry and pistachio frozen yogurt

Ingredients

For 4 people

  • 720 g (1 lb 9 oz) butterfat greek yogurt (or your non-dairy yogurt of your choice)
  • 280 g (10 oz) frozen strawberries
  • 2 teaspoons vanilla extract
  • 4 tablespoons maple syrup (optional)
  • 100 g (3½ oz) pistachios, crushed

Method

  1. Pour the yogurt into an ice cube tray (or mini muffin tin) and freeze for 8 hours or overnight.
  2. Place yogurt ice cubes in a blender with frozen strawberries, vanilla, and maple syrup, if using, until smooth. Add the crushed pistachios.
  3. Serve immediately or store in the freezer until ready to serve.

Nutrition information

Calories 387kcal

Carbohydrates 37.7g

Protein 12.8g

Fat 22.5g

4.5g fiber

Sugar 29g

Doctor Bowl: Quick and Simple Balanced Vegetarian and Vegan Food by Dr Divya Sharma

Recipes from Doctor Bowl: Quick and easy balanced vegetarian and vegan food by Dr Divya Sharma, published by Kyle Books, £20 www.octopusbooks.co.uk

Read more: Taste of Home: Blueberry French Toast

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