Macro (macrobiotic) bowls include a balance of whole grains, protein and vegetables, and are usually topped with a delicious sauce. We’ve combined a rainbow of colours with aduki beans, red rice and black quinoa to get a vast array of antioxidants in this macro bowl.
Created by Amanda Williams
Equipment
- Two medium-sized pots with lids
- Pan
- Baking tray
- Baking paper
- Small mixing bowl
- Food processor or blender
Ingredients
For the Macro Bowl:
- 1.6ml water, separated
- 1 head cauliflower, stem removed and cut into bite-sized florets
- 1 head broccoli, cut into bite-sized florets
- 1 small sweet potato, peeled and cut into cubes
- ½ small red cabbage, thinly sliced
- 8 cherry tomatoes
- 1 ½ lemons, juiced
- ½ tsp oregano
- Your choice of sprouts (optional)
For the Dressing:
- 4 tbsp water
- 2½ tbsp soy sauce / tamari
- 1 inch ginger, peeled and chopped
- 1 small clove garlic, roughly chopped
- ½ fresh green chili, roughly chopped (optional)
Method
- Preheat oven to 200C. In a pot, combine dried aduki beans with 800ml water, cover and bring to a boil. In another pot, combine red rice and black quinoa with 800ml water, cover and bring to a boil.
- Whilst water is coming to a boil, prepare your cauliflower. In a lined baking tray, add cauliflower florets together with olive oil, turmeric, oregano, and ½ tsp salt. Mix well with your hands and place in the oven for 30 minutes, or until crisp and tender.
- Once the water has started to boil for the aduki beans, leave lid ajar, reduce heat to simmer and continue cooking for 45 minutes or until beans are soft. Once water has started to boil for red rice and quinoa, also leave lid slightly ajar, reduce heat to simmer and continue cooking for 30 minutes, or until rice and quinoa are cooked through.
- Next, steam sweet potato cubes and broccoli florets with a few tablespoons of water in a pan. Cover and cook for about 15 minutes or until sweet potatoes are soft.
- Whilst everything is cooking, sliced cabbage finely, sprinkle with a little bit of salt and lemon juice, mix with hands and set aside. Halve cherry tomatoes and set aside.
- Next, make the dressing! Combine all dressing ingredients in a food processor and process until smooth. Pour into a bowl and set aside.
- Once everything is cooked, simply assemble to your liking. We prefer to mix the aduki beans with rice and quinoa before serving. Don’t forget to serve with the dressing and enjoy!
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