Have you ever thought of making a bowl with sweet potato? If so, you've come to the right place. And if not, then I'll get you started now!
I love bowls in all variations. They are a great way to use up leftovers and turn them into something really delicious. You can put just about anything into a dish.
Today I show you my favorite recipe: Quinoa Bowl with sweet potato.
You just have to allow a little time for whittling. But it's absolutely worth it.
Get ready for a bowl full of colorful ingredients that are balanced and healthy.
Why you should make a bowl with sweet potato
If you find it very difficult to eat enough vegetables and greens every day, then you should treat yourself to a homemade bowl at least 1x a week.
You're taking in so many different vitamins and nutrients while eating this dish, you'll never make it with a "normal" recipe.
Depending on the ingredients, a bowl can be heavy and hearty or healthy and light. The recipe that I want to show you today, falls clearly into the second category. We simply do without meat, legumes and other heavy ingredients.
This has the great advantage that the sweet potato bowl will not be heavy in the stomach. The classic lunchtime slump is therefore eliminated.
In the mood for an extra load of protein? Treat yourself to this High Protein Bowl!
Sweet potatoes are healthy
The main ingredient this time is quinoa and sweet potatoes - there's a good reason for that: Both are mega healthy on their own. In combination they are unbeatable.
Sweet potatoes contain a great many secondary plant compounds that are said to have health-promoting effects. First and foremost are carotenoids, which are responsible for the orange color, and anthocyanins. Both are highly effective antioxidants that protect our body from free radicals.
This protects our cells and strengthens the immune system. Sweet potatoes contain a lot of vitamin E and potassium, which lowers blood pressure. Also, with every bite you take zinc, magnesium, calcium and folic acid. As well as vitamins C, B2 and B6.
Their high fiber content stimulates digestion and satiates for a long time. Even for sensitive stomachs it is worth eating sweet potatoes - they are very digestible.
These criteria must meet every Buddha Bowl!
Quinoa in sweet potato bowl
Instead of relying on rice as usually, quinoa comes today in the bowl. This is on the one hand because the pseudeo cereal is very healthy and on the other hand that I still have so much in the pantry :)
Quinoa keeps you full for a long time, provides a lot of healthy carbohydrates. The grain is a very good source of high-quality vegetable protein. You will also find plenty of iron, folic acid, magnesium, zinc and manganese. With just 100 grams, you can cover a quarter of your iron needs and half of your magnesium needs.
Plus, quinoa absorbs the peanut sauce particularly well, which I made especially for the Sweet Potato Bowl.
The bowl with sweet potato is
- vegan
- gluten free
- lactose free
- full
- filled with lots of vitamins and nutrients
- rich in good carbohydrates and satiating for a long time
Buddha Bowl with sweet potato and quinoa
Ingredients
The base
- 150 g Quinoa
- 600 g Sweet potato ca 2 pieces
- 1 TL Pizza seasoning
- 10 Mushrooms
- 3 EL Soy sauce
- 10 Cocktail tomatoes
- 1 Avocado
- 1 Spring onion
- 2 Handful Arugula
The topping
- 4 EL Peanut butter
- 5 EL Soy sauce
- 2 EL Olive oil
Equipment
- Cooking pot
- Knife
- Board
Anleitung
- Bring the quinoa to a boil with twice the amount of water. Salt the water a little, turn down the temperature once the water boils.
- Cut the sweet potato into cubes. Put them in a bowl with 1 tsp olive oil, sprinkle 1 tsp pizza seasoning on the potatoes (alternatively, a sprig of rosemary will do'it). Now it goes on a baking sheet with baking paper in the oven. At 180 ° they need about 15 minutes.
- In the meantime, cut the mushrooms into small pieces - whether slices or quarters is up to you. Fry them in a pan with a little olive oil. As soon as they get color, add soy sauce. Toss the mushrooms in it and put them aside.
- Cut tomatoes, avocado and green onions into small pieces.
- Wash the arugula and chop it a bit.
The topping
- For the topping you need soy sauce. If your mushrooms have left water and there is now a lot of pan full of soy sauce, you can of course use that too.
- Mix peanut butter, soy sauce and olive oil in a bowl. Stir well until combined.
- If you like, you can add a little water to make it more liquid. On top of the sauce sprinkle either black sesame seeds, a few flax seeds or chia seeds - this is more for the eye than for the taste :)
Assemble the sweet potato bowl
- Start with the quinoa. It forms the base and covers the bottom of the bowl.
- Now follow step by step the other ingredients. You can bowl them as you like, it looks especially nice if you use 2-3 tablespoons of each ingredient per bowl and place them next to each other.
- Finally, the sauce goes on top of the bowl and then you're done and can get right to eating.
Nährwerte
By the way, it tastes best when the mushrooms, quinoa and sweet potatoes are lukewarm. It may not look very tasty, but if you stir the bowl before eating, the sauce and vegetables will mix best.
By the way, a bowl is optimal as a meal prep recipe. You can cut up all the ingredients and simply store them in the refrigerator. Shortly before eating, you warm up some, the others go directly into the bowl.
And your meal is ready. So if you don't have much time at lunchtime, but can bring yourself to chop the ingredients in the evening, you'll benefit all along the line.
If you have prepared too much, you can store the leftovers in the refrigerator. The bowl with sweet potato tastes just as good in the evening as it does at lunchtime. But it won't keep much longer because of the lettuce - it gets all mushy. My tip: It's better to dress a little less and make up for it than to finish mixing too much at once.
How to make sweet potato fries crispy in the oven!
How you can still refine the bowl with sweet potatoes
You're not quite convinced of the ingredients yet? No problem. In a bowl fit pretty much all the healthy ingredients that you have at home. If you're lacking ideas or still looking for inspiration, then you should read on here.
Try adding these delicious ingredients to your sweet potato bowl
- Peas, sugar snap peas pods and chickpeas
- Green beans or regular beans
- Edamame
- Pomegranate
- Pineapple
- Onion
- Mango
- Lamb's lettuce
- Spinach
- In spring: dandelion (can be bought at the market)
- Sprouts
- Rice
- Nuts, seeds and seeds: Sesame, Chia*walnuts, cashew
- Red cabbage
- Carrots
- Broccoli
- Zucchini
- Cucumber
- Cauliflower
- Tofu
- And for the non-vegans: eggs, shrimp.
I could continue the list forever. As you can see, the bowl harmonizes with sweet potato and many other delicious ingredients.
Boil sweet potato or prepare in the oven
Yes, that is the big question. Both are possible, but the oven version has a few advantages. Sweet potatoes don't get as mushy in the oven, so you can leave the skin on.
When you cook the potatoes, they absorb a lot of water. It doesn't matter if you cut them into cubes before or after. If you decide to use the saucepan, I recommend dicing the potatoes beforehand. Boil the water only briefly and then let them steep in hot water.
Yummy: Delicious sweet potato gnocchi!
If the water boils too much, you'll have puree because the pieces will break down.
The safe option is the oven. If you want, you can add a little rosemary in the oven, giving the potato a very special touch.
Our conclusion
If you want to make a bowl with sweet potato, you better make it today. This is my absolute favorite bowl. You can combine it with other ingredients as you please and come up with a different recipe every time. This recipe is a great way to turn leftovers into a creative and healthy lunch.
Good luck and enjoy it!
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