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Home > Vitafriendspku > Recipes > Winter Comfort Bowl
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Winter Comfort Bowl

  • RECIPE MAKES: 1 serve
  • PREP TIME: 15 min
  • COOK TIME: 45 min
  • THIS RECIPE IS PROTEIN FREE
Step 1

Pre-heat oven to 200 C. Arrange pumpkin slices, beetroot and red onion onto baking tray. Sprinkle with olive oil and season with salt and pepper to taste. Bake until golden, approx 40mins. 

Step 2

Meanwhile cook one serve LP rice as per manufacturers’ instructions. 

Step 3

Whilst vegetables are roasting and rice is cooking make falafels by adding all dry ingredients and herbs into bowl. Add garlic, oil and water and mix until combined. Divide mixture into 3 equal amounts and roll into balls.  

Step 4

Pre-heat pan over medium heat and fry falafels until crispy on outside, turning gently but frequently. Add chosen green leafy vegetables and fry for 1-2 minutes until just wilted. 

Step 5

Serve by adding rice to bowl, top with vegetables, falafels and if desired top with coconut yoghurt, mint & pepper.

Serving Suggestion:

If further protein is allowed add a small amount of toasted flaked almonds for crunch (4g almonds= 1g protein). **Almonds are high in protein so weigh carefully and use sparingly as per protein allowance. 

 

Top Tip:

*If using Jarrahdale pumpkin you do not need to count protein. If using any other pumpkin calculate protein as 65g pumpkin contains 1 g protein. If using english spinach/silverbeet or kale count as 35-45g contains 1 g protein. 

While you have the oven on roast extra or other vegetables to use for other meals. Keep in airtight container in fridge for up to 3 days.

  • Vegetables for bowl:
  • 2-3 thin slices of Pumpkin* (*Jarrahdale variety) 
  • ½ red onion cut into wedges 
  • 1 beetroot, peeled and quartered 
  • ½ small zucchini, cut into thick slices 
  • 1 serve bok choy, or 45g spinach* or kale*, chopped 
  • Oil for roasting vegetables 
  • One serve LP rice 
  • To make Falafels:
  • 35g Mevalia Burger Mix 
  • 1 tsp cumin (ground) 
  • ¼ tsp baking powder 
  • 1 tbsp coriander, finely chopped 
  • 1 tbsp continental parsley, finely chopped 
  • 1 clove garlic (minced) 
  • 1 shallot, finely chopped (optional) 
  • 45ml water 
  • 1 tsp olive oil (plus extra oil for frying falafels) 
  • To serve: (all optional)
  • 1 tbsp Coconut yoghurt, plain 
  • A few mint sprigs
  • Cracked pepper  
  •  **4 g Almonds, flaked and toasted (optional for added protein)