Nourishing & Complete Meal in a Bowl.
I came across this concept of Nourish Bowls in mid 2019. And it not only caught my attention but also enticed me to give it a try. The concept is eating a hearty, complete, filling meal consisting mainly Proteins with touch of Carbs and Fats all in one bowl. So grains, pulses, vegetables, even meat, pasta, with spices and herbs all cooked together or separately and served in a bowl. Of course it is your choice what you wish to add in. Lets dig in to the nourish bowl I made tonight for dinner.
- Brown Lentils (Whole Masoor) – 1 Cup, Soaked
- Barley – 2 tablespoon, Soaked
- Fresh Pavte Wal Seeds (Lima Beans) – Half Cup
- Green Peas – Half Cup
- Potatoes – 2 Small, Diced
- Carrots, Pumpkin, Broccoli, Cauliflower – Quarter cup diced pieces (Add vegetables of your choice)
- Onion – 1 small, diced
- Garlic – 4-5 cloves, chopped
- Tomato – 1, chopped
- Capsicum – 1 small, chopped
- Haldi Powder – Quarter Teaspoon
- Mirchi Powder – Half Teaspoon
- Dhana Powder – 1 tablespoon
- Kitchenking Masala – 1 teaspoon
- Garam Masala – 1 teaspoon
- Jeera Seeds – 1 and half teaspoon
- Peppercorns – 7-8, crushed
- Vegetable Oil – 1 and half tablespoon
- Salt to taste
- Melon Seeds & Flaxseeds for topping (Optional)
Soak Lentils & Barley for minimum 5-6 hours or soak in hot water for 2 hours. Soaking helps decrease the cooking time and also better absorption of the nutrients.
There is an option to cook the lentils and vegetables in same pot on stove. It takes quite a longer time – almost 30 minutes in all. But with time limitation I multitasked by cooking the lentils, barley & Pavte Wal Seeds in Microwave for 8 minutes while I chopped the Vegetables. Also cooked the vegetables in microwave for 5 minutes separately while I prepped other ingredients. This multi tasking saved my cooking time by almost 10 minutes.
Heat a big pan or a large pot. Once the oil is hot enough, add Jeera seeds and peppercorns (can add at the end of the cook as well). Let it crackle a little then add onions and garlic and fry for 2-3 minutes. Then add in the tomatoes and capsicum. Cover and cook for another 2 minutes.
Add in all the spices and salt, sauté and add 2-3 tablespoon of water, cover and let the spices cook for a minute. If you skip this step, the spices might be distracting rather than adding flavour to the dish. Spice powders should always be cooked well in any dish.
Add in the cooked lentils, barley, pavte wal seeds and vegetables with the water in which those were cooked. Do not throw away the water. (Tip: Wash your grains before soaking and wash the vegetables before chopping) Cover and cook for 5 minutes so that all the different tastes blend well and create a balance.
Toast the melon seeds and flax seeds till they pop in the pan. Pour a generous amount of soup in a bowl, garnish with the toasted seeds and serve hot.
You can add various ingredients / vegetables of your choice. A few examples – Mushrooms (sautéed), sweet potatoes, french beans, spinach or any other greens you like. You can substitute melon seeds & Flax seeds with any other nuts or seeds of your choice. In place of the spice powders you can try some herbs and chilly flakes. So you see the nourish bowl is basically bringing together all the food that you love to give you a dose of nourishment. Just keep in mind, you need a balance between your grains and vegetables and spices.
An absolute promise, this meal is going to definitely spread some love to your tastebuds and to your heart as well. Finally, your body and soul is gonna thank you for the nourishment and of course the yumminess.
BE YUMMY. BE HEALTHY.
I am Manasi Khandpekar, the founder of MOMmade along with my mom. She is the backbone while I enjoy being the face. Travelling from graphic design to brand communication to creating a brand of my own was a journey of learnings and excitement. The world of food fascinates me everyday. And thats where I am living every moment right now. Writing is another passion so food plus writing gave birth to this blog.