Immunity Grain Bowl
A beautiful grain bowl thoughtfully assembled with oxidant-rich, immunity-boosting ingredients that also happen to be great for your gut health and anti-inflammatory too!
Ingredients
- 350 g coarse bulgur wheat (or another grain such as brown/ wild rice or quinoa)
- 2.5 l water (generously salted)
- 150 g cavolo nero (you could also swap this with broccoli, kale or even red peppers – any bright coloured bite-sized veggies also work)
Marinade:
- 6 garlic cloves, diced
- 2 lemons, juiced
- 5 cm piece ginger, peeled, grated
- 1 tsp garam masala
- 2 tsp turmeric powder (or fresh turmeric if available)
- 2 tbsp fresh thyme or oregano leaves, chopped (otherwise used 1-2 tsp dried)
- ½ tsp chilli powder (optional)
- 2 generous pinches of salt
- 400 g cooked chickpeas / tofu
- ½ red onion, finely sliced
- 200 g natural yoghurt
- 100 g hazelnuts, crushed (or pumpkin or sunflower seeds)
- sea salt and black pepper to taste
Instructions
- Boil salted water and cook bulgur for 20-25 mins until al dente. Once cooked, add cavolo nero (or broccoli or kale) to same pot and lightly cook veggies for 2-3 mins. When ready, drain excess water. (If using alternate grain, follow instructions).
- Combine marinade ingredients in a pot. Cook chickpeas/ tofu in marinade on medium heat covered.
- Reduce marinade liquid uncovered on high heat, until a thick sauce is remaining. Take off heat and add sliced onions and yoghurt.
- Combine bulgur cavolo nero mix, chickpeas/ tofu and yoghurt dressing. Season with salt and pepper and serve with hazelnuts on top.
Notes
- You can serve the dish either hot or cold (if you need to you can easily reheat the grain and protein on a pan, then add the dressing).
- If you want to make the dressing ahead of time, it can be refrigerated for up to 5 days.
- If you don’t like raw onions (although immunity benefits are best raw), pickle the onions with 1 tbsp white / cider vinegar, pinch of salt and cover with hot water.