They’re quick, easy and on-trend. These easy, yummy meals will hit the spot every time.
They’re quick, easy and on-trend. These easy, yummy meals will hit the spot every time.
NOURISH BOWLS
Prep 20 mins | Cook 20 mins | Serves 4
1 tbsp coconut oil
2 cups grated butternut pumpkin (250 g)
1 onion, chopped
2 tsps grated ginger
3 tsps garam masala
1 tsp ground turmeric
400 g can diced tomatoes
400 g can chickpeas, rinsed, drained
½ cup water
250 g packet microwave brown and wild rice, cooked
125 g haloumi, sliced
1 tbsp extra virgin olive oil
2 tsps apple cider vinegar Toasted sunflower seeds, lemon wedges, to serve
SALAD
100 g packet baby spinach
1 avocado, seeded, quartered
1 mango, peeled, thinly sliced
1 red capsicum, seeded, thinly sliced
1 cup alfalfa sprouts
1. In a saucepan, heat half oil on high. Saute pumpkin, onion and ginger 4 to 5 mins until softened. Stir in spices and cook 1 min.
2. Add tomato, chickpeas and water and bring to simmer. Reduce heat to low and cook 8 to 10 mins until thickened. Season to taste.
3. In a medium frying pan, heat remaining oil on high. Cook haloumi slices, 1 min each side, until golden brown. Divide between four serving bowls with rice.
4. SALAD Arrange all salad ingredients among bowls with dhal and rice, separating into sections.
5. Top each bowl with haloumi. Drizzle with olive oil and vinegar and sprinkle with sunflower seeds. Accompany with lemon wedges.
"If cooking rice from scratch, you’ll need 1 cup brown rice when cooked."
"For a drunken pineapple, swap ginger ale for dark spiced rum!"
JAMAICAN JERK BOWLS
Prep 20 mins | Cook 20 mins | Serves 4
1 tbsp olive oil
3 tsps mixed spice
400 g pork fillet
½ pineapple, peeled, cored, 1-cm slices
¼ dry ginger ale (see tip)
2 tbsps brown sugar
400 g can black beans, rinsed, drained
1 large tomato, diced
1 tbsp lime juice, plus wedges, coriander leaves, to serve
SLAW
1 tbsp mayonnaise
1 tbsp lime juice
1 tbsp finely-chopped pickled jalapeno, plus
2 tsps pickling liquid
2 tsps Dijon mustard
4 cups finely-shredded red cabbage
2 green onions, finely sliced
1 carrot, thinly sliced
1. In a shallow dish, combine oil and spice. Add pork, turning to coat.
2. Heat a frying pan on medium. Cook pork 10 to 12 mins, turning, for medium, or cooked to taste. Rest, covered with foil, 5 mins.
3. Preheat a chargrill pan on high. Place pineapple slices in a shallow dish, pour over ginger ale and sprinkle with sugar. Grill 1 to 2 mins each side until caramelised.
4. In a bowl, combine beans, tomato and lime juice. Season. Set aside.
5. SLAW In a bowl, whisk mayonnaise, juice, jalapenos and mustard together. Season. Add cabbage and onion, mixing to coat.
Toss carrot in reserved liquid and scatter over slaw.
6. Divide slaw and bean mix among bowls. Top with thickly-sliced pork, pineapple and coriander and accompany with lime wedges.
"Marinate the lamb for 30 mins, or overnight if time allows."
GREEK MEZE GYROS BOWLS
Prep 15 mins | Cook 30 mins | Serves 4
4 lamb leg steaks
Zest, juice ½ lemon
2 tsps Greek seasoning
2 garlic cloves, crushed
500 g kumara, peeled, 1-cm chips
2 tbsps olive oil
2 large pita bread, cut into wedges baby cos lettuce, chopped
2 Roma tomatoes, chopped
1 beetroot, peeled, grated
50 g firm feta, crumbled
½ cup tzatziki dip
⅓ cup pitted Kalamata olives Mint leaves, to serve
1. Preheat oven to hot, 200 C. Line two oven trays with baking paper.
2. In a shallow dish, combine lamb, juice and zest, seasoning and garlic.
3. In a large bowl, toss kumara with half oil and divide in a single layer between trays. Season. Bake 15 to 20 mins until golden and tender.
4. Preheat a barbecue or chargrill on high. Cook pita bread 1 min each side until grill marks appear.
5. In a large frying pan, heat remaining oil on high. Cook lamb 2 to 3 mins each side until cooked to taste. Rest, covered loosely with foil, 2 mins, then slice.
6. Divide lettuce, tomato and beetroot between four bowls. Add lamb and kumara chips. Sprinkle with feta. Finish with tzatziki, olives and mint leaves. Accompany with broken pita.
CHICKEN TERIYAKI NOODLE BOWLS
Prep 15 mins | Cook 25 mins | Serves 4
1 cup frozen edamame in pods
270 g soba noodles
200 g green beans, finely sliced
2 tsps sesame oil
500 g chicken thigh fillets
¾ cup teriyaki marinade
2 tbsps peanut oil
½ cup panko crumbs
2 tbsps black and white sesame seeds Japanese mayonnaise, to serve
GINGER PICKLED VEGGIES
1 carrot, peeled into ribbons
4 red radishes, thinly sliced
2 tbsps pickled pink ginger, plus
2 tbsps pickling liquid
1. Bring a saucepan of water to boil. Blanch edamame 1 min. Remove from water with slotted spoon. Using same water, cook noodles following packet instructions, adding green beans in final minute. Drain. Peel edamame.
2. Wipe pan dry, add sesame oil. Return noodle mixture to pan, tossing well. Cover to keep warm.
3. Meanwhile in a bowl, coat chicken in half marinade. In a frying pan, heat half peanut oil on high. Cook chicken 6 to 7 mins, turning, until cooked through. Add remaining marinade to pan and simmer.
4. GINGER PICKLED VEGGIES In a small bowl, combine all ingredients. Mix well and set aside 5 mins.
5. In a frying pan, heat remaining peanut oil on high. Toast crumbs and seeds 1 to 2 mins, stirring, until golden.
6. Divide noodles between four bowls. Top with sliced chicken, pickled vegetables and peeled edamame. Sprinkle with toasted crumb mixture and dollop with mayonnaise.
"Choose a sauce made with gochujang (Korean paste) for authentic taste."
KOREAN BIBIMBAP BOWLS
Prep 20 mins | Cook 30 mins | Serves 4
1½ cups sushi rice
1 cup coconut milk
1 cup water
2 tbsps soy sauce
2 tsps sesame oil
2 garlic cloves, crushed
400 g fillet steaks
100 g shiitake mushrooms
2 tbsps vegetable oil
1 bunch baby bok choy, halved
150 g snow peas, trimmed
1 zucchini, shredded
4 eggs
Red pepper sauce, store-bought from gourmet supermarket (see tip)
1. Rinse rice through a fine sieve until water runs clear. Place in a saucepan with coconut milk and water. Bring to simmer on medium. Cover. Cook on low heat 12 mins until tunnels appear in rice. Set aside 10 mins, covered.
2. In a small bowl, combine soy, sesame oil and garlic. Set aside.
3. Heat a frying pan on high. Cook steak 3 mins on one side. Add mushrooms to pan, turn steak over and cook 1 min, turning steak to coat. Remove from pan. Rest steak 5 mins. Thinly slice.
4. In same pan, heat half vegetable oil on high. Stir-fry bok choy, snow peas and zucchini 1 to 2 mins until just tender. Add remaining soy mixture and simmer 15 secs. Transfer to a bowl and keep warm.
5. In same pan, heat remaining oil on high. Crack eggs into pan and fry 1 to 2 mins until whites are set.
6. Divide rice among four owls. Top with vegetables, beef and egg. Finish with a drizzle of sauce.
PHOTOS: ROB SHAW/BAUERSYNDICATION.COM.AU
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