Buddha bowl i dansk sommerhumør

Buddhabowl2

 

En Buddha Bowl er egentlig bare et mere eksotisk navn for vegetarisk salat med små portionsanretninger af grønt, planteprotein og fuldkorn. I stedet for at blande det hele sammen lægger du ingredienserne hver for sig på tallerkenen.

Det er en smuk og lækker måde at lave måltidssalat på, og du kan i princippet lave den efter ”tøm-køleskabet-princippet”, eller du kan følge en opskrift som denne.

 

Af Nanna Stiegel

 

Det skal du bruge til 4 portioner:

  • 1,5 dl quinoa
  • 250 g kogte kikærter
  • 300 gram friske jordbær
  • 200 gram små solmodne tomater
  • 150 gram grønne haricots verts bønner
  • 100 gram friske spinatblade
  • 2 avokadoer
  • 1 stor håndfuld friske mynteblade
  • 1 stor håndfuld friske basilikumblade

 

Krydderier til kikærter:

  • Saft fra en halv citron
  • 1 tsk. chilliflager
  • 1 fed hvidløg
  • 1 spsk. olivenolie

 

Dressing:

  • 6 spsk. olivenolie
  • 1 spsk. balsamico eddike
  • 1 tsk. salt
  • Friskkværnet peber
  • 2 tsk. citronsaft
  • 1 tsk. honning
  • 1 tsk. dijonsennep

 

Sådan gør du:

Start med at tilberede kikærter og quinoa. Begge dele må gerne nå at køle lidt ned, inden salaterne skal anrettes.

Forvarm ovnen på 200 grader, imens du forbereder kikærterne. Læg kikærterne på en bageplade, og kom olivenolie, citronsaft, presset hvidløg og chiliflager over. Bland det hele godt.

Skyl quinoa grundigt i vand, og dræn frøene igen. Herefter tilsætter du ca. 1,5 dl vand og lidt salt til quinoaen og koger det op. Quinoa skal koge ca. 12 minutter for at få en passende konsistens.

Når ovnen er varm, kan du komme de krydrede kikærter i ovnen i ca. 25 minutter. Rør gerne i kikærterne undervejs.

Kog haricots verts bønnerne i let saltet vand i 2-3 minutter. Hæld vandet fra, og lad dem køle lidt ned.

Skyl tomater og jordbær, og skær dem i passende stykker. Skyl spinatblade, og sørg for, at de bliver tørre igen.

Hak mynte- og basilikumblade. Halver avokadoer, og skær dem i skiver, gerne på langs af avokadoen.

Bland dressingen, og smag den til.

Når quinoa, kikærter og grønne bønner er kølet lidt af, er det tid til at anrette salaterne. Du skal bruge fire dybe tallerkener eller skåle, så du anretter en salat pr. person.

Du kan tage din egen madkunstner i brug eller prøve dig frem efter dette forslag:

Lav en bund af spinatblade, kom quinoa ovenpå. Læg herefter tomater, jordbær, haricots verts bønner, kikærter og avokado i små ”portioner” på tallerkenen. Drys til sidst med hakket basilikum og mynte, og fordel dressingen på de fire salater.

Namaste & god appetit!

 

Tip:

Du kan evt. toppe denne Buddha Bowl med cashewnødder.

 

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