Recipe: Antioxidant-Rich Salad Bowl

A Bowl Full of Health

This colorful Salad Bowl is not only a feast for the eyes, but also a nutritious powerhouse. With a combination of complex carbohydrates, plant-based proteins, healthy fats, and a rainbow of vegetables, this dish offers all the essential nutrients your body needs for optimal health and energy.

• Brown rice provides you with fiber and B vitamins for stable blood sugar levels.

• Tofu or tempeh provides high-quality proteins and essential amino acids for muscle recovery.

• Avocado and tahini are packed with healthy fats that support the heart and brain.

• Edamame, bell peppers, carrots, and red cabbage are rich in vitamins, minerals, and antioxidants that help fight inflammation.

• Mango and lime juice provide a refreshing boost full of vitamin C.

• Sesame seeds and nori add calcium, iron, and iodine for strong bones and a healthy metabolism.

• Broccoli sprouts are a true superfood: rich in vitamins C, E, and fiber, and they contain an impressive concentration of sulforaphane – a powerful phytonutrient that stimulates cell renewal and helps detoxify the body.

• Spinach , packed with chlorophyll , contributes to a healthy oxygen supply in the blood, supports liver function, and has a natural detoxifying effect. Additionally, it provides magnesium, iron, and vitamin K for strong muscles and bones.

In short: this dish is an ode to balance and vitality. Perfect for those who want to take good care of their body with taste!

Ingredients (for 2 people):

Base:

• 150 g brown rice

• 300 ml water

Vegetables and toppings:

• 1 small avocado, sliced

• 100 g edamame (soybeans), cooked

• 1 small red bell pepper, cut into strips

• 1 carrot, grated

• 50 g red cabbage, finely chopped

• 1 small mango, diced

• 1 handful of bean sprouts or broccoli sprouts

• 1/2 sheet of nori, cut into thin strips (this can be done with scissors or torn by hand)

Protein:

• 150 g tofu or tempeh, cubed

Dressing:

• 1 tbsp soy sauce

• 1 tbsp tahini (sesame paste)

• 1 tsp maple syrup

• 1 tsp grated ginger

• 1 tsp lime juice

• water, until the desired thickness is reached

Garnish:

• 1 tbsp sesame seeds (white, black, or both)

• 6 chopped hazelnuts

• 1 spring onion, thinly sliced

• fresh coriander leaves (optional)

Preparation method:

Prepare the rice:

• Rinse the rice under cold water until the water is clear.

• Cook the rice with 300 ml of water and a pinch of salt according to the instructions on the packaging.

Make the dressing:

• Blend all ingredients with an immersion blender into a creamy dressing. Add some water if necessary to achieve the desired consistency.

  
  

Marinate the protein:

• Mix the tofu or tempeh with 1 tablespoon of the dressing in a bowl. Let it marinate for 10 minutes.

Assemble the bowl:

• Divide the rice between two bowls.

• Distribute the vegetables and toppings over the rice.

• Add the marinated tofu or tempeh.

Garnish:

• Sprinkle the bowl with sesame seeds, spring onion, and nori strips.

• Sprinkle the remaining dressing over the bowl.

Enjoy your antioxidant-rich Salad Bowl – an explosion of color, flavor, and health! 😊