Healing Bowls Recipe with Roasted Masala Sweet Potato…

Healing Bowls are a delicious and nutritious bowl of food designed to make you feel good.

You will find these dishes have all kinds of names: healing bowls, grain bowls, poke bowls, Buddha bowls (please do not call them that!), glow bowls, burrito bowls, even gut bowls! Have a browse on Pinterest and you’ll see loads of inspiration for bowl food.

The beauty of this recipe is you really can adapt it to your taste or whatever you have in your cupboards. Use this healing bowls recipe as inspiration, or a starting point to create something that you and your body will love.

Essentially a healing bowl has several components that can include grains, protein, roasted vegetables, steamed vegetables, healthy fats, something crunchy, something shredded, dressing, herbs, and finishing touches.

I like my healing bowls to have not only a combination of flavours, but also various textures and colours. Variety is the key to health and being able to have all this in one meal is a real treat.

The main components of my healing bowls are: roasted masala sweet potato, chana (chickpea curry), black rice, shredded spinach, sliced avocado, pickled red onion, tahini dressing, all topped with a perfectly cooked boiled egg.

As far as I can tell these healing bowls are gluten free, and mostly with anti-inflammatory ingredients, all great for healing our gut and making our insides feel calm.

And of course, for a vegan version simply leave out the egg.

Other ingredients you could add to your healing bowls – roasted broccoli, grated carrot, roasted or mashed butternut squash, wilted kale, humous, black beans, sweetcorn, diced peppers, finely sliced cabbage, leafy greens, green beans, roasted tomatoes, dhal, quinoa, nuts, berries, and whatever else your foodie creativity brings to the bowl.

The best thing about this recipe is you can adapt it to suit your own taste or dietary needs. I’m sharing my recipe just as a guide, please play around with ingredients and combinations to find the one you like best.

I chose the black rice because I love that earthy, nutty flavour it has. It’s a complex carb and also, how awesome does it look against the other colours in the bowl?!

The roast sweet potatoes are one of my weekly food go-tos. I often batch roast these and keep in the fridge to add to all kinds of meals and lunches. I used just a small amount of garam masala for the healing bowls because I want a nice gentle balance of flavours. But feel free to add more if you like a stronger taste.

The chana is, again, a gentle spiced and not spicy version of a chickepea curry. The chickpeas are a great source of protein and fibre and I find a good dollop of this goes well with loads of dishes. 

For my green vegetable option I chose to use spinach this time. I shred it up so it’s easy to eat. I want my healing bowls to fully of bitesize pieces so it’s easy to mix up and eat. Sometimes I toss the spinach in a little olive oil, but mostly I just leave it fresh.

The other ingredients such as avocado and egg just work so well in complementing the other flavours of the bowl. Both have lots of lovely nutrients and I like the contrasting textures. 

The pickled onions is super easy to make. I just mix together the sliced onions, lemon juice and salt and leave for a bit before draining and serving. I like that they turn a lovely bright pink colour. They add a delicious sharpness to the dish as well looking pretty.

Finally I drizzle the healing bowl with the tahini dressing and some chopped chives from my garden. I like the creaminess and savouriness of the tahini, it contrasts nicely with the freshness of the other ingredients. It also tastes pretty nice with a bit of bread dipped into it. 

The key to assembling the bowls is to have a nice wide and shallow bowl, I have these lovely pasta dishes. I take a serving spoon of each ingredient to carefully place them in their own section. I think this not only looks appealing but it’s nice for guests to decide on how the want to eat each section, whether all mixed up together or bits mixed together a couple at time.

As my husband says, it’s like a buffet in a bowl! I mean, really, what is not to love about a healthy healing bowl recipe? Bowl food at its best!

HEALING BOWLS (SERVES 2-4)

INGREDIENTS

ROASTED SWEET POTATO

• 2 Sweet Potato, roughly diced
• Drizzle of Olive Oil
• 1/2tsp Garam Masala
• Pinch of Maldon Sea Salt

CHANA (Chickpea Curry)

• 2 cans (approx. 480g drained) Chickpeas
• 2 tsp Coconut Oil
• 1/2tsp Cumin Seeds
• 1/2tsp Mustard Seeds
• 1/2tsp Turmeric
• 1/2tsp Ground Cumin
• 1/2tsp Ground Coriander
• 1/2tsp Curry Leaves, finely chopped
• 1tsp heaped Ginger Paste
• 1tsp heaped Garlic Paste
• 1tbsp Tomato Puree
• 500ml Vegetable Stock (use half a stock cube)
• Pinch of Sea Salt

PICKLED ONIONS

• Red Onion, half finely sliced
• 1tbsp Lemon Juice
• 1-2 pinches of Sea Salt

EGGS

• 2 Eggs

AVOCADO

• Avocado, halved and sliced lengthways

BLACK RICE

• 60-80g per person Black Rice

SPINACH/SALAD

• Handful per person Fresh Spinach, roughly chopped

DRESSING

• 50ml Olive Oil
• 50ml Tahini
• 1tbsp White Wine Vinegar or Lemon Juice
• 2tsp Honey, Maple Syrup, or Agave Syrup
• Pinch of Sea Salt
• Black Pepper, to taste

GARNISH

• Fresh herbs, roughly chopped with coriander, basil or chives.

METHOD

SWEET POTATOES

1. Preheat the oven to 180C (fan) and line a large baking tray with foil. 
2. Peel and cut the sweet potatoes roughly into 1inch/2.5cm cubes, place in a large mixing bowl.
3. Drizzle with olive oil, sprinkle with garam masala and salt. Toss together until fully coated.
4. Spread the coated sweet potato cubes over a lined baking tray and bake in the oven for 30-45 minutes, remove when the edges go golden brown. Give the tray a shake halfway through to stop the sweet potato sticking.
5. Remove and set aside.

CHANA (Chickpeas)

1. Measure the spices into one small bowl except for cumin seeds and garam masala. Prepare the hot vegetable stock. Rinse the chickpeas.
2. Heat the coconut oil in medium-sized saucepan. When melted add the cumin seeds for 2 minutes, don’t let them burn.
3. Add rest of the spices, garlic paste, ginger paste. Stir and heat for 1 minute then pour in the vegetable stock. Now add the tomato puree. Bring to the boil.
4. Add the chickpeas and keep the heat high until it reaches boil, then reduce to medium to simmer for 30 minutes. Stir occasionally to stop the chickpeas sticking.
5. Once cooked give it all a good thorough stir to break down some of the chickpeas and thicken. 
6. Set aside.

RICE

1. Cook the black rice for 30 minutes, or according to the packet instructions. Drain and set aside.

EGGS

1. Boil the eggs in a small pan for about 6-8 minutes depending on size and age of the eggs. Ideally we want the yolk to be set but tender.
2. Rinse under cold water, or plunge into a bowl of ice water.
3. Once chilled, carefully peel the eggs and slice once lengthways.

SPINACH

1. Wash and pat dry the spinach.
2. Take a handful and roughly roll a bunch at a time before slicing into strips.
3. Optional step, drizzle and toss with a dressing of your choice, or just a touch of olive oil.

PICKLED ONIONS

1. Finely slice half an onion and place in a small mixing bowl.
2. Add the lemon juice and salt and mix together. Set aside for 30minutes or so.
3. Drain the onions in a sieve and put the onions into a serving bowl. 

TAHINI DRESSING

1. Whisk together the main ingredients until smooth.
2. Slowly pour in a touch of water at a time and keep whisking until it emulsifies. It might look a little separated at first but keep whisking. You want a nice loose dressing texture.
3. Taste for seasoning and add any extra to suit your taste.

ASSEMBLE HEALING BOWL

1. To assemble simply take a serving spoon amount, or a little less depending on your appetite, or each and carefully apply in sections in a large wide and shallow bowl. 
2. Drizzle with the dressing and sprinkle the herbs over the top. 

These healing wellness bowls can be served warm or cold, and most of the sections can be stored in containers in the fridge until you’re ready to serve.

Enjoy!

Healing Bowls with Masala Roasted Sweet Potatoes

Yield: 4

Prep Time: 30 minutes

Cook Time: 45 minutes

Total Time: 1 hour 15 minutes

Delicious and nutritious bowl of vegetables, grains, proteins and healthy fats.

Print

Ingredients

• ROASTED SWEET POTATO
• 2 Sweet Potato, roughly diced
• Drizzle of Olive Oil
• 1/2tsp Garam Masala
• Pinch of Maldon Sea Salt
• CHANA (CHICKPEA CURRY)
• 2 cans (approx. 480g drained) Chickpeas
• 2 tsp Coconut Oil
• 1/2tsp Cumin Seeds
• 1/2tsp Mustard Seeds
• 1/2tsp Turmeric
• 1/2tsp Ground Cumin
• 1/2tsp Ground Coriander
• 1/2tsp Curry Leaves, finely chopped
• 1tsp heaped Ginger Paste
• 1tsp heaped Garlic Paste
• 1tbsp Tomato Puree
• 500ml Vegetable stock (use half a stock cube)
• Pinch of Sea Salt
• PICKLED ONIONS
• Red Onion, half finely sliced
• 1tbsp Lemon Juice
• 1-2 pinches of Sea Salt
• EGGS
• 2 Eggs
• AVOCADO
• Avocado, halved and sliced lengthways
• BLACK RICE
• 60-80g per person Black Rice
• SPINACH/SALAD
• Handful per person Fresh Spinach, roughly chopped
• DRESSING
• 50ml Olive Oil
• 50ml Tahini
• 1tbsp White Wine Vinegar or Lemon Juice
• 2tsp Honey, Maple Syrup, or Agave Syrup
• Pinch of Sea Salt
• Black Pepper, to taste
• GARNISH
• Fresh herbs, roughly chopped with coriander, basil or chives

Instructions

SWEET POTATOES

1. Preheat the oven to 180C (fan) and line a large baking tray with foil. 
2. Peel and cut the sweet potatoes roughly into 1inch/2.5cm cubes, place in a large mixing bowl.
3. Drizzle with olive oil, sprinkle with garam masala and salt. Toss together until fully coated.
4. Spread the coated sweet potato cubes over a lined baking tray and bake in the oven for 30-45 minutes, remove when the edges go golden brown. Give the tray a shake halfway through to stop the sweet potato sticking.
5. Remove and set aside.

CHANA (CHICKPEAS)

1. Measure the spices into one small bowl except for cumin seeds and garam masala. Prepare the hot vegetable stock. Rinse the chickpeas.
2. Heat the coconut oil in medium-sized saucepan. When melted add the cumin seeds for 2 minutes, don’t let them burn.
3. Add rest of the spices, garlic paste, ginger paste. Stir and heat for 1 minute then pour in the vegetable stock. Now add the tomato puree. Bring to the boil.
4. Add the chickpeas and keep the heat high until it reaches boil, then reduce to medium to simmer for 30 minutes. Stir occasionally to stop the chickpeas sticking.
5. Once cooked give it all a good thorough stir to break down some of the chickpeas and thicken. 
6. Set aside.

RICE

1. Cook the black rice for 30 minutes, or according to the packet instructions. Drain and set aside.

EGGS

1. Boil the eggs in a small pan for about 6-8 minutes depending on size and age of the eggs. Ideally we want the yolk to be set but tender.
2. Rinse under cold water, or plunge into a bowl of ice water.
3. Once chilled, carefully peel the eggs and slice once lengthways.

SPINACH

1. Wash and pat dry the spinach.
2. Take a handful and roughly roll a bunch at a time before slicing into strips.
3. Optional step, drizzle and toss with a dressing of your choice, or just a touch of olive oil.

PICKLED ONIONS

1. Finely slice half an onion and place in a small mixing bowl.
2. Add the lemon juice and salt and mix together. Set aside for 30minutes or so.
3. Drain the onions in a sieve and put the onions into a serving bowl. 

TAHINI DRESSING

1. Whisk together the main ingredients until smooth.
2. Slowly pour in a touch of water at a time and keep whisking until it emulsifies. It might look a little separated at first but keep whisking. You want a nice loose dressing texture.
3. Taste for seasoning and add any extra to suit your taste.

ASSEMBLE HEALING BOWL

1. To assemble simply take a serving spoon amount, or a little less depending on your appetite, or each and carefully apply in sections in a large wide and shallow bowl. 
2. Drizzle with the dressing and sprinkle the herbs over the top. 

Notes

These healing bowls can be served warm or cold, and most of the sections can be stored in containers in the fridge until you’re ready to serve.

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Nutrition Information:

Serving Size: 1
Amount Per Serving: Calories: 947Total Fat: 23gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 17gCholesterol: 64mgSodium: 279mgCarbohydrates: 161gFiber: 7gSugar: 8gProtein: 21g

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