A hearty and nutritious vegan grain bowl featuring smoky freekeh, sweet roasted fennel, and juicy cherry tomatoes, all brought together with a vibrant parsley and mint sauce. Perfect for a satisfying and healthy lunch or dinner.
Zutaten
- 200g cracked freekeh
- 500ml vegetable broth
- 2 large fennel bulbs, sliced
- 250g cherry tomatoes
- 400g can of chickpeas, rinsed and drained
- 75ml extra virgin olive oil, divided
- 50g fresh parsley
- 20g fresh mint
- 2 cloves garlic
- 1 lemon, for juice
- 30g sunflower seeds
- Salt and black pepper to taste
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Anleitung
- 1.Preheat your oven to 200°C. On a large baking sheet, toss the sliced fennel and cherry tomatoes with 30ml of olive oil, salt, and pepper. Roast for 25-30 minutes, until the fennel is tender and caramelized.
- 2.While the vegetables roast, cook the freekeh. In a medium saucepan, combine the freekeh, vegetable broth, and a pinch of salt. Bring to a boil, then reduce heat, cover, and simmer for 20-25 minutes until all liquid is absorbed.
- 3.To prepare the herb drizzle, combine the parsley, mint, garlic cloves, juice from one lemon, and the remaining 45ml of olive oil in a small blender or food processor. Blend until smooth and season with salt and pepper.
- 4.In a small, dry pan over medium heat, toast the sunflower seeds for 2-3 minutes until lightly golden and fragrant, watching carefully to prevent burning.
- 5.Assemble your bowls. Divide the cooked freekeh among four bowls. Top with the roasted fennel, cherry tomatoes, and chickpeas.
- 6.Drizzle generously with the fresh herb sauce and sprinkle with the toasted sunflower seeds just before serving.
Nährwertinformationen
Warum dieses Rezept
This recipe is a powerhouse of plant-based nutrition, providing a balanced meal rich in fiber and protein from freekeh and chickpeas, which supports digestive health and sustained energy. Roasted vegetables offer a high concentration of vitamins and antioxidants.
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