Zesty beetroot bowl

Time to feeding 1 hour 45 mins (mostly cooking time for beets and pearl barley)

beetroot bowl

Feeds 2 wildelings

Beetroot is one of my favourite vegetables, which I ate regularly on the farm in Hawaii. Beets get their red pigment from a unique source of phytonutrients called Betalains, with high anti-inflammatory and anti-oxidant properties. Super good for you!

You can even cook up some beets and mix with balsamic glaze and have a delicious snack.


method

Ingredients

  • Cook the pearl barley as per instructions
    • Simmer for 45 mins - 1 hour
  • Cut off the stems of the beetroot and boil for one hour (until knife easily slices through)
    • Remove and leave to cool
    • Peel skin off with your fingers and dice up the beetroot
  • Peel butternut squash and dice
    • you can leave the skin on as well
    • drizzle with EVOO, salt and pepper (+paprika - optional) and roast in oven at 180°C for 25 minutes
    • Rinse seeds, dry and roast as well in oven
      • Zero waste!
  • Steam the edamame beans, carrots and green beans for 2-3 minutes
  • Place all dressing ingredients in glass jar and shake vigorously to mix
  • Mix the cooked pearl barley, carrots, green beans, edamame beans, beets and butternut squash - pour on dressing and mix well
  • Serve alongside rocket with sliced cherry tomatoes
  • Sprinkle toasted pumpkin seeds and chopped coriander over bowl
  • 60g pearl barley
  • 2 carrots diced
  • handful green beans diced
  • 2 handfuls edemame beans
    • I buy mine frozen
  • 1 butternut squash
  • 3 medium raw beetroots
  • Toasted pumpkin seeds
  • Coriander (optional)
  • 2 handfuls of rocket/spinach
    • cherry tomatoes (optional)
  • Dressing
    • Juice from half lemon
    • 2 tablespoons EVOO
    • 1 teaspoon dijon mustard
    • Dash of maple syrup (optional)
    • Season with sea salt and ground black pepper

 


wilde tips 

  • Make a big batch of the pearl barley mix and use over 2-3 days
  • Use oven roasted butternut squash seeds here or store in a glass jar and use on top of another vegan bowl/salad
  • You can leave everything to cool and serve as salad bowl
  • Grate the rind of the lemon over the top of the bowl for extra lemon goodness