Healthy combo to make a healthy high calorie meal.
Ingredients
The Grain Base
150g Quinoa, wild rice, or farro (dry weight)
450ml Vegetable stock (for cooking the grains)
The Plant & Legume Roast
2 medium Sweet potatoes, scrubbed and diced into 2cm cubes
1 head Broccoli, cut into bite-sized florets
1 tin (400g) Black beans or chickpeas, drained and rinsed
2 tbsp Extra virgin olive oil (divided)
1 tsp Smoked paprika
1 tsp Ground cumin
Sea salt and black pepper (to taste)
The Caloric Booster (Garlic-Tahini Dressing)
4 tbsp 100% Sesame tahini paste
2 tbsp Fresh lemon juice
1 clove Garlic, finely minced or crushed
2–3 tbsp Warm water (to thin)
A pinch of salt
The High-Quality Accent Protein
2 Wild salmon fillets (approx. 120g–150g each) or 2 lean chicken breasts
The Crunchy Garnish
3 tbsp Toasted pumpkin seeds (pepitas)
1 whole Avocado, sliced or cubed
Method
METHOD:
1. Preheat and Prep (200°C / Fan 180°C)
Preheat your oven to 200°C (Fan 180°C). Line a large baking tray with parchment paper. Toss the diced sweet potatoes and broccoli florets in 1 tablespoon of olive oil, salt, pepper, and the smoked paprika. Spread them out in a single layer on the tray.
2. Roast the Veg & Legumes (25 minutes)
Place the tray in the oven. After 10 minutes of roasting, pull the tray out, add the drained black beans (or chickpeas) to the mix, toss everything gently, and return to the oven for another 15 minutes until the sweet potatoes are tender and edges are lightly browned.
3. Cook the Grains (15–20 minutes)
While the vegetables are roasting, rinse your grains thoroughly in a fine mesh sieve. Bring the vegetable stock to a boil in a medium saucepan, add the grains, cover with a lid, and drop to a low simmer. Cook according to package instructions (typically 15 minutes for quinoa, longer for wild rice) until all liquid is absorbed. Fluff with a fork and leave covered off the heat.
4. Prepare the Protein Accent (8–10 minutes)
Season your salmon fillets (or chicken) with salt, pepper, and a touch of cumin. Heat the remaining 1 tablespoon of olive oil in a non-stick pan over medium-high heat. Sear the salmon skin-side down for 4–5 minutes until crisp, then flip and cook for another 3–4 minutes until just cooked through. Remove from heat and flake into large chunks.
5. Whisk the Dressing (2 minutes)
In a small bowl or jar, vigorously whisk together the tahini, minced garlic, lemon juice, and a pinch of salt. The mixture will initially seize up and thicken. Slowly whisk in the warm water, one tablespoon at a time, until it transforms into a smooth, pourable, creamy sauce.
6. Assemble the Mega Bowl (Serve Hot)
Divide the warm cooked grains between two massive serving bowls. Arrange the roasted sweet potatoes, broccoli, and legumes on top. Layer the flaked salmon and fresh avocado slices alongside them. Scatter the toasted pumpkin seeds generously over the top, and finish by drizzling the garlic-tahini dressing heavily over the entire bowl.