High-protein veggie bowl with approx. 23 g protein per portion!
Fancy a really tasty, healthy and protein-rich bowl? Then I’ve got just the recipe for you! This bowl is packed with nutrients and is super easy to prepare – perfect for a quick lunch or dinner. We combine crunchy vegetables with the savoury flavour of smoked tofu and a creamy sesame dressing marinade. Pop it in the Air fryer* and you’ve got a delicious meal that will fill you up and make you happy! I bet! 🙂
Equipment
- 1 Airfryer or pan
Ingredients
- 200 g red cabbage
- 1 tin chickpeas ca. 240 g
- 1 onions
- 2 garlic cloves
- 2 tbsp sesame-dressing
- 200 g salad
- 1 carrot
- 6 cherry tomatoes
- 1 avocado
- 1 smoked tofu
- 150 g sugar snap peas
- 2 tbsp sesame-dressing
- 1 tbsp sesame
Instructions
Marinating and roasting
- First cut the red cabbage into thin strips, drain the chickpeas and dice the onion. Finely chop the garlic and mix everything together with 2 tbsp sesame dressing in a bowl. Then put everything in the air fryer and roast at 180 degrees for about 15 minutes. This makes the red cabbage wonderfully soft and slightly crispy and gives the chickpeas a great texture. (Alternatively, you can simply fry it in a pan with a little oil).
Preparing the fresh ingredients
- While the air fryer is running, you can divide the lettuce between two bowls. Cut the carrot into thin, finger-length strips, halve the cocktail tomatoes and dice the avocado. Slice the smoked tofu and briefly blanch the sugar snap peas in hot water to keep them nice and crunchy. Add everything directly to the bowls – you already have the basis for your protein-rich bowl.
Mix
- When the red cabbage and chickpea mixture is ready, divide it between the bowls. Finally, sprinkle the whole thing with some sesame seeds for extra crunch and pour the remaining sesame dressing over it if you like. So you not only have a colourful but also incredibly tasty, and filling bowl. As always: Enjoy to the fully fullest!
Nutrients
Sesame dressing
For the sesame dressing this time I used the sesame dressing from Herz & Gewürz (unpaid advertising, because it’s really good!). It’s great if you prepare the bowl at home, for example, and just want to add the dressing at work. It’s simply really, really tasty, organic and free from industrial sugar. Alternatively, you can of course simply make my lemon tahini dressing and mix 1 tbsp of tahini with the juice of half a lemon, 1 tbsp of olive oil and a little salt, pepper and ground coriander seeds in a small jar.
Why is red cabbage so healthy?
Red cabbage is not only a wonderful splash of colour in your bowl, but it is also extremely rich in nutrients. It is full of antioxidants, especially anthocyanins, which give it a vibrant colour and have an anti-inflammatory effect. Red cabbage is also an excellent source of vitamin C, which strengthens your immune system, and contains lots of fibre, which is good for digestion and keeps you full for a long time. Especially in the cold season, red cabbage is a real nutrient bomb that keeps you fit.
Why is this bowl so healthy?
This protein-rich veggie bowl combines high-quality plant-based proteins from chickpeas, smoked tofu and sesame seeds. Proteins are essential for muscle building and regeneration and help you to stay full for longer. In addition, the many fibres from the vegetables support your digestion and healthy fats from the avocado are good for your heart. If you would like to find out more about the benefits of a plant-based diet and proteins, then take a look at the other articles on the blog. You might find the articles on vegan protein sources and the importance of fibre particularly interesting. You’ll find lots more tips there and of course, there are plenty of recipes too!
Enjoy to the fully fullest!
Yours, Rosa ❤️
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