10. July 2017
Anyone who´s followed me for a while on Instagram knows that I´m absolutely in love with bowls. For me nothing is faster, more nutritious and filled with lots of ingredients – all parts of a complete meal in one bowl. Actually you only need a spoon or a fork and you are ready to go. It consists of all sorts of tasty and freshly prepared foods, depending on what I crave or what I can find in the refrigerator. There are no limits!
Here I´ll be showing you one of my favorite combinations – falafel, fried indian mung beans, rice, avocado cream and vegetables. I love the combination of fresh ingredients and the indian-oriental touch of this meal cooked. My recipes are usually very low in histamine. For this bowl please take care of the personal tolerances, especially regarding the falafel and the avocado cream.
I always soak the chickpeas over night and cook them afterwards. On good days, freshly prepared it´s not a problem for me, especially when I combine them with natural antihistamines like black cumin seeds or coriander. You can find a separate blog article about the topic here!
The good thing about a bowl is that everything can be customized and exchanged. So let your imagination run wild and have a lot of fun trying out the recipe!
Dairy - free
For 2 people
3 1/2 cups freshly cooked chickpeas or 2 cans (500g)
1 small onions
2 cloves garlic
1/2 bunch of fresh parsley
1/2 bunch of fresh coriander
1/2 tsp paprika powder
1/2 tsp ground cumin
1/2 tsp black cumin seeds (optional)
1 tbsp spelt flour
1/2 tsp salt
1/2 tsp pepper
1/2 tsp bicarb soda
500ml rapeseed oil or coconut oil for frying
Fried Mung Beans
1 1/2 cups (200g) mung beans (soaked for at least 4 hours)
1 clove garlic
1 white onion (about 150g)
1 large handful of fresh mint
1 large handful fresh coriander
1 small piece of fresh turmeric or 1 tsp turmeric powder
1 cm ginger root
2 tsp coconut oil for frying
1/2 tsp cumin
1/2 tsp salt
1 ripe avocado
1/2 clove garlic
1/2 tsp onion powder
1/2 tsp lime juice
1/2-1 tbsp coconut milk
Or another plant milk
1 cup basmati rice
Fresh vegetables of your choice, e.g. red cabbage, radishes, peppers ....
For the falafel peel the onion, garlic and turmeric, wash the mint and coriander and cut everything roughly small.
Put all ingredients except of soda, flour and oil in a blender and mix well.
Combine the finished puree with spelt flour and soda, spice up if needed and form small balls.
Heat the oil in a high pan, fry the balls in portions golden brown (about 4-5 minutes) and drain on a kitchen paper.
For the avocado dip peel the garlic, cut it fine and fry it shortly in a pan (so it becomes more tolerable but you can use it raw too). Peel the avocado, quarter it and put it in a blender together with all the other ingredients.
Mix everything until the desired consistency is reached and fill the dip into a small dish
For the mung beans peel and chop garlic, onion, ginger and turmeric.
Wash the mint and coriander and chop finely.
Heat the coconut oil in a pan, add garlic, onion, ginger and turmeric (if you us the fresh one) and cook until the onion gets translucent.
Add the well drained mung beans and fry for a short time at a high heat stirring constantly
Now add cumin, turmeric (if powder is used) and salt, stir well, put a lid on the pan and fry for about 10 minutes at low heat. Stir from time to time.
Remove the pan from the stove, stir in the minced mint and coriander and serve immediately.
In the meantime, cook the rice according to the instructions on the package and wash and prepare the fresh vegetables.
Once all the ingredients are prepared just put them in a bowl and …