Cauliflower and Eggplant Mediterranean Bowl
Enjoy the flavours of the Middle East with this Cauliflower and Eggplant Mediterranean Bowl, a dish that’s as nourishing for the soul as it is for the body. In today’s fast-paced world, taking a moment to nourish ourselves with whole, nutrient-rich foods is a form of self-care that often goes overlooked. This recipe is a celebration of simple ingredients coming together to create a symphony of flavours and textures, each component thoughtfully chosen for its health benefits as well as its taste.
The cauliflower and eggplant, roasted to perfection, serve as the heart of this dish, offering a wealth of vitamins, fibre, and antioxidants. The quinoa provides a fluffy, protein-rich base, complementing the vegetables with its nutty flavour and contributing to the bowl’s satisfying substance. Rocket leaves add a peppery bite and a burst of greens.
The tahini sauce, with its creamy texture and rich sesame flavour, not only adds a luxurious feel but also infuses the dish with calcium and healthy fats. The zesty coriander salsa, with its vibrant flavors and colors, introduces a fresh element, making each bite a delightful experience.
This Cauliflower and Eggplant Mediterranean Bowl is more than just a meal; it’s a gesture of self-care, an opportunity to feed your body with wholesome ingredients that promote well-being and vitality. Whether you’re seeking a moment of tranquility in a busy day or a nutritious meal to share with loved ones, this dish is a testament to the joy and well-being that can be found in the simple pleasure of good food.
DIABETIC-FRIENDLY ASPECTS
Filling combination: This recipe offers a balanced mix of protein, fats, and carbohydrates, with a great combination of veggies and whole grains. This will slow the digestion process, increase satiety, and support long-term fullness.
Fiber-Rich Ingredients: Quinoa, eggplants, rocket leaves, and cauliflower are good sources of fiber and have low GI, which will help regulate blood sugar levels.
Healthy Fats in Tahini: The tahini sauce provides healthy fats, which can improve insulin sensitivity.
THYROID-FRIENDLY ASPECTS
Selenium-Rich Tahini: Tahini is a good source of selenium, important for thyroid function and hormone production.
High Antioxidant Capacity Ingredients: The coriander, garlic, lemon juice, and olive oil in this recipe have antioxidant properties, which can benefit thyroid health.
Low Goitrogenic Ingredients: This recipe is low in goitrogens, substances that can interfere with thyroid function, supporting thyroid health.
Gluten-free Ingredients: Since a low gluten approach can be beneficial in thyroid diseases, with its gluten-free properties, this recipe is a great choice.
BALANCED MACRONUTRIENT PROFILE
Calories: Approximately 350 kcal per serving.
Protein: Each serving delivers around 10g of protein.
Carbohydrates: With approximately 35g of carbohydrates per serving.
Fat: The bowl contains about 20g of fats per serving.
Ingredients and Health Benefits of Cauliflower and Eggplant Mediterranean Bowl
Vegetables:
Cauliflower: Cauliflower is a versatile vegetable rich in vitamins C and K, fiber, and antioxidants. It provides a substantial, meaty texture when roasted, making it a satisfying component of the bowl.
Eggplant: Eggplant offers a unique, spongy texture that absorbs flavours well. It’s rich in fiber, antioxidants, and various vitamins, contributing to the dish’s nutritional profile.
Rocket Leaves: Also known as arugula, rocket leaves add a peppery flavour and are packed with vitamins A, C, and K, along with calcium and iron, enhancing the bowl’s nutritional value.
Quinoa: This gluten-free grain is a complete protein. It is also high in fibre and minerals, providing a nutritious base for the bowl.
Vegetable Oil: Used for roasting, it helps in caramelising the vegetables, enhancing their flavour and texture.
Tahini Sauce:
Tahini Paste: Made from ground sesame seeds, tahini adds a creamy texture and a dose of healthy fats, calcium, and protein to the sauce.
Spices (Salt, Black Pepper, Chilli Powder): These seasonings enhance the flavours of the vegetables, tahini sauce, and salsa, adding depth and a bit of heat.
Lemon Juice: Adds freshness and a tangy flavour to the tahini sauce and coriander salsa, while also providing vitamin C.
Water: Used to adjust the tahini sauce’s consistency, making it drizzle able without overpowering the other ingredients.
Coriander Salsa:
Fresh Coriander: Brings a bright, citrusy flavour to the salsa, complementing the earthy vegetables and rich tahini sauce.
Red Chilli: Adds a spicy element to the salsa, which can be adjusted to suit your heat preference.
Garlic: Adds a pungent kick to the salsa, bringing depth and aroma.
Olive Oil: A staple in Mediterranean cooking, olive oil is used in the salsa for its heart-healthy fats and to carry the flavours of the other ingredients.
Preparation Tips for Cauliflower and Eggplant Mediterranean Bowl
- Roasting: Ensure the vegetables are spread out in a single layer on the baking sheet to roast evenly.
- Quinoa: Rinse quinoa thoroughly before cooking to remove its natural coating, saponin, which can taste bitter or soapy.
Serving Tips for Cauliflower and Eggplant Mediterranean Bowl
- Warmth: Serve the bowl warm, with the sauces at room temperature to enjoy the full spectrum of flavours.
storage tips
Refrigeration: Store components separately in airtight containers in the fridge. Vegetables and quinoa last up to 5 days, while sauces can last up to a week.
Reheating: Reheat the vegetables and quinoa gently in the microwave or on the stovetop. Serve with fresh rocket leaves and the sauces.
Cauliflower and Eggplant Mediterranean Bowl
Ingredients
Salad
- 1 large cauliflower head, cut into florets
- 2 large eggplants, sliced
- rocket leaves
- 1 cup uncooked quinoa
- vegetable oil
Tahini Sauce
- 1 cup tahini paste
- 2 lemon, juiced
- ⅔ cup water
- 1 tsp salt
- freshly ground black pepper
- ¼ tsp chilli powder, optional
Coriander Salsa
- ¼ cup olive oil
- ¼ cup lemon juice
- 1 tsp garlic, minced
- ½ cup fresh coriander, finely chopped
- 1 red chilli, deseeded and finely chopped
- ½ tsp salt
- black pepper powder
Instructions
- Preheat your oven to 200°C.
- Toss the cauliflower florets and eggplant slices with a bit of vegetable oil. Arrange them on separate baking sheets in a single layer. Roast in the preheated oven for about 20-25 minutes, or until they are golden brown and tender. You may want to flip them halfway through the cooking time. Once done, remove from the oven and set them aside to cool slightly.
- While the vegetables are roasting, prepare the quinoa. Rinse 1 cup of uncooked quinoa under cold water. In a medium saucepan, combine the rinsed quinoa and 2 cups of water. Bring it to a boil over medium-high heat. Once it boils, reduce the heat to low, cover the saucepan, and let it simmer for about 15-20 minutes, or until all the water is absorbed and the quinoa is fluffy. Remove it from the heat and let it sit, covered, for about 5 minutes. Fluff the cooked quinoa with a fork.
- To make the tahini sauce, combine the tahini paste and lemon juice in a small bowl. Slowly add the water while whisking until the sauce has a light, creamy consistency. Season with sea salt, freshly ground black pepper, and chilli powder (if using).
- For the coriander salsa, mix together the olive oil, lemon juice, minced garlic, fresh coriander, red chilli, salt, and a pinch of black pepper. Set it aside.
- Serve family style in a large platter or in individual portions in a bowl., Start by layering with a bed of rocket leaves on the plate.Top with the cooked quinoa, roasted cauliflower florets, and eggplant slices.
- Drizzle the tahini sauce generously over the roasted vegetables and finish by spooning the coriander salsa on top. Keep extra coriander salsa and Tahini sauce on the side.
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