High in protein, iron and fibre, this tasty vegan nourish bowl with beet salad and black bean, walnut and turmeric balls will help you recharge in all the right ways.
I think it's a universal truth that we've all eaten too much of the wrong things over the past few weeks. Or just too much, full stop.
I don't do food guilt or drastic New Year resolutions, but I do enjoy looking forward to the year ahead and reflecting on small changes I'd like to make to help me achieve my goals.
This year I feel like I'm emerging from a two year energy hiatus (my little one has finally started to sleep better) and I'd really like to feel fitter and stronger. I'll be focusing on healthy, nutritious meals to keep me in top form for a return to more regular exercise.
This vegan nourish bowl ticks all the boxes nutritionally, and is also a really substantial and satisfying meal.
Black bean, walnut and turmeric balls
The tasty black bean balls in this recipe are a twist on one of my favourite recipes for spicy gochujang bean balls. In this case I've left out the gochujang and replaced it with the earthy flavours of turmeric.
Oven baked, these bean balls are crispy, moreish and a delicious addition to a nourish bowl. You could also shallow or deep fry them if you like.
A nourish bowl made with simple, whole foods
I always admire highly crafted nourish bowls with what seems like a zillion different things going on - pestos, sauces, krauts, salads, grains. But unless I have all that stuff on hand I prefer to buy that kind of nourish bowl from a cafe and go with something simpler at home.
This nourish bowl is built on a base of brown rice, with a handful of bean balls and rocket (arugula) alongside a simple beet salad. The beet salad is simply grated beetroot and carrot tossed together with a little lemon juice. I love the way the red beet juice bleeds into the orange carrots, and the lemon gives their sweet earthiness a bit of a lift. It's a stretch to call this simple combo a salad, but it's a lovely little side as part of a healthy and nourishing meal.
Sprinkle with a few pumpkin seeds for crunch, pour over a simple lemon and tahini dressing, and you have a highly nutritious whole foods meal in front of you. This can be served hot or at room temperature, and makes a great packed lunch too.
If you don't have any tahini simply use your favourite dressing, mayo or aioli. A spoonful of regular or non-dairy yoghurt would also work well here.
INGREDIENTS
For the bean balls:
- 1 can black beans (drained)
- ½ cup walnuts toasted and finely chopped
- ½ cup porridge oats (gluten free if required)
- ¼ cup red capsicum (bell pepper), very finely chopped
- 1 tablespoon chia seeds
- 2 tablespoon tamari (or soy sauce if not gluten free)
- ½ tablespoon ground turmeric
- 1 teaspoon sesame oil
- 1 tablespoon fresh ginger finely grated
- 2 cloves garlic crushed or finely grated
For the beet salad:
- 1 carrot peeled and grated
- 1 beetroot peeled and grated
- 1 tablespoon lemon juice
For the dressing:
- 6 tablespoon lemon juice
- 2 tablespoon tahini
- 1 teaspoon fresh ginger finely grated
- 2 teaspoon maple syrup (or sweetener of your choice, optional)
To serve:
- Cooked brown rice
- Rocket (arugula, or greens of your choice)
- ¼ cup pumpkin seeds (pepitas)
INSTRUCTIONS
For the bean balls:
- Preheat oven to 220C (430F) fanbake.
- Mix chia seeds with 4 tablespoon of water and set aside for 10 minutes while you're getting everything else organised.
- Roughly mash black beans (I use a potato masher), then add all remaining ingredients (including soaked chia seeds). Mix thoroughly and ensure everything is evenly distributed.
- Roll into even sized balls (approximately 1 tablespoon per ball) and place on a lined baking sheet.
- Brush with a little oil, or spray with cooking oil, and put in the oven to bake.
- Bake for 20-25 minutes or until browned and firm. Mine took about 22 minutes.
For the beet salad:
- Toss grated carrot and beetroot together in a bowl, drizzle with lemon juice and toss again. Set aside until ready to serve.
For the dressing:
- Put all ingredients into a small jar or sealed container and shake to combine. Taste and adjust sweetness or seasoning if required.
To serve:
- Serve beet salad and bean balls on a bed of brown rice, with a handful of rocket or other greens, and a sprinkle of pumpkin seeds. Drizzle with dressing and enjoy.
RECIPE NOTES
- Bean ball recipe makes 20 balls.
- Can be served hot, at room temperature or cold (makes an excellent packed lunch - just pack the dressing separately and drizzle immediately before eating).
- Would also be excellent served with eggless aioli, easy vegan mayo or a spoonful of kale pesto.
- Nutrition information based on one cup of cooked rice per person and a large handful of rocket (arugula).
I love the bean balls! I will try making these with red beans! Thanks for the recipe! 🙂
I used Adzuki beans and they turned out really good! My dog even liked them! He usually only likes food with meat protein in it. I dropped one on they floor by accident and he gobbled it right up and then begged for more!
Haha, glad your dog likes them too! 🙂