Super Green Bowl by @deliciouslyella

1h20
Medium

4 servings

🧈

0.5 block

Firm Tofu

🥢

15 ml

Tamari

🫒

15 ml

Olive Oil

🥦

0.5 head

Broccoli

🌾

100 g

Pearl Barley

🫘

100 g

Green Beans

🌱

100 g

Edamame Beans

🍞

2 slices

Sourdough

🧄

1 clove

Garlic

🥗

50 g

Salad Leaves

🥑

1

Avocado

🥄

30 ml

Tahini

🥢

7.5 ml

White Miso Paste

🍁

7.5 ml

Maple Syrup

🌿

1 handful

Coriander

🍋

0.5

Lime

🫚

1 small chunk

Ginger

Preparation Steps

  1. Step 1/5

    Preheat the oven to 180°C fan / 390°F. Spread the tofu out on a baking tray and drizzle over some olive oil. Put the broccoli on another baking tray, drizzle with olive oil and season generously. Place both trays in the oven and cook for 20-25 minutes, until the tofu is golden and the broccoli is slightly charred at the edges. Remove from the oven and pour the tamari over the tofu; set both trays aside to cool.

    🧈firm tofu
    🫒olive oil
    🥦broccoli
    🥢tamari
    🍽️baking tray

  2. Step 2/5

    Bring a large saucepan of salted water to the boil, add the pearl barley and cook for 30-35 minutes until tender, adding the green beans and edamame beans for the last 5 minutes. Drain and refresh under cold water, until cool to touch. Place in a salad bowl; stir through some olive oil and a pinch of salt.

    🌾pearl barley
    🫘green beans
    🌱edamame beans
    🫒olive oil
    🍲saucepan
    🥗salad bowl

  3. Step 3/5

    To make the croutons, toast the sourdough and rub both sides of each slice with the raw garlic. Cut each slice into bite-sized pieces. Warm 1 tablespoon of olive oil in a large frying pan over medium heat, add the sourdough; cook for 2-3 minutes, until crisp and golden. Season generously with salt and pepper.

    🍞sourdough
    🧄garlic
    🫒olive oil
    🍳frying pan

  4. Step 4/5

    To make the dressing, place all of the dressing ingredients, along with 2—3 tablespoons of water in a high-speed blender. Blitz until completely smooth (it should be the consistency of double cream); taste to check the seasoning and adjust as needed.

    🫒olive oil
    🥄tahini
    🥢white miso paste
    🍁maple syrup
    🌿coriander
    🍋lime
    🫚ginger
    🔌blender

  5. Step 5/5

    To serve, add the salad leaves to the pearl barley, followed by the avocado, croutons, roasted broccoli and tofu. Toss everything together and drizzle over the green tahini dressing.

    🥗salad leaves
    🥑avocado
    croutons
    🥦broccoli
    tofu
    green tahini dressing

Composition

Ingredients

Types

Plant-based, Condiment, Oil, Vegetable, Grain, Bread, Fruit, Sweetener, Herb

Ingredients

firm tofu, tamari, olive oil, broccoli, pearl barley, green beans, edamame beans, sourdough, garlic, salad leaves, avocado, tahini, white miso paste, maple syrup, coriander, lime, ginger

Allergens

Soy, Gluten, Sesame

Dietetics

Dietary regimen

Vegetarian, Vegan

Calories

450 kcal

Macro nutrients

Protein: 15g, Carbohydrates: 50g, Fat: 20g, Fiber: 12g, Sugar: 5g

Nutritional Information

Minerals

Iron: 3mg, Calcium: 100mg, Magnesium: 50mg, Potassium: 700mg

Vitamins

Vitamin C: 20mg, Vitamin A: 500IU, Vitamin K: 805g, Folate: 144µg

Preparation

Time Information

Preparation

20 minutes

Cooking

1 hour 0 minutes

Overall

1 hour 20 minutes

Difficulty

Level

Medium (2/4)

Steps

5 steps

Equipments

Utensils

baking tray, saucepan, salad bowl, frying pan, blender

Appliances

oven

Type

Type

Type Of Dish

Main Course

Occasions

Lunch

Origin

Source

Platform

instagram

Original Creator

@deliciouslyella

Origin

Cuisine

Fusion

Geographic

Various, Global

Various

Aspect

Texture

Crunchy, Creamy

Flavors

Savory, Umami

Other

Price

Medium

Recommended Preservation

fridge

Preservation Infos

room temperature : 2 hours (covered), fridge : 3 days (airtight container), freezer : 1 month (airtight container)