Bette’s Kitchen: The Mighty Rainbow Bowl
The Mighty Rainbow Bowl
The Mighty Rainbow Bowl is the ‘United Nations of Food’. Taking on flavours from across the globe, this dish is not from one particular culture and has no set of rules.
This dish is a series of ‘elements’ that can easily work as independent dishes this recipe offers itself as the perfect main or side to a healthy meal.
Try them out as a snack or addition to your next meal and stay tuned for the final instalment with Bette.
Author Kylie Forbes
Photography by Martina Gemmola
The Mighty Rainbow Bowl
by Organic Soul Food
Pumpkin
Ingredients
1/4 Pumpkin
1/2 tbsp. Tamari
1 tbsp. Rice Malt Syrup
1/4 tbsp Cumin
1/4 tbsp. Caraway
Pinch of Cinnamon
Process
Cut a quarter of a pumpkin into big chunks and include the skin and keep the seeds! They tastes so good and have a lot of the nutritional value!
Mix the pumpkin in a bowl with a drizzle of oil and combine ingredients.
Tamari is a kind of soy sauce that is wheat free and not as salty.
Cook in the oven at 180 degrees for half an hour.
Chickpeas
Ingredients
1/2 tsp. Cumin
1/2 tsp. Ground Coriander Chickpeas
Cherry Tomatoes
Salt
Parsley
Process
Dry roast ¼ tspn of cumin and coriander then ground them up together.
In a pan, throw in chickpeas, half a dozen cherry tomato, salt and parsley on top with cumin and coriander. No oil required! Cook on gas or wok cooktop with medium heat. Remove when tomato has softened and chickpeas have browned!
Furikake
Ingredients
Red Shiso, dried
1/2 Sheet Nori
1/4 tsp. Himalayan Salt
Black Sesame seed
White Sesame seed
Process
Furikake is a dry Japanese seasoning which we will use to sprinkle over the final dish. It is also great for simple rice dishes or fish and can be a simple go to garnish to have in the kitchen.
Red Shiso can be found at Asian grocery stores or you can grow you own! Bette bought her Red Shiso plant from Ceres.
“It self seeds so it is a perpetual giver.”
The leaves require a drying process. This is very easy to do: pick about twenty or so leaves and hang in an area away from the sunlight and moisture. Once it is dry, it crumbles really easily.
To make furikake, dry roast a half cup of black sesame and white sesame seed. Break up the leaves and nori in big or small chunks. Combine ingredients. serve or dry store.
Zucchini Noodle
Ingredients
Zucchini
Garlic Clove x 1
Ginger
A drizzle of Rice Malt Syrup
Half Cup of Tamari
1 squeezed lime or lemon
Sesame Oil
Olive oil
Chilli
Process
With a mandolin slice raw zucchini into ribbons and place into a bowl. Prepare the Asian inspired dressing with ingredients to taste. Set aside and dress before serving.
Potato Wedges
Ingredients
Potatos (for colour try Vitelotte or Sweet Potato)
Cajun Spice Mix
Oregano
Garlic
Gluten free flour
Salt
Olive oil
Process
This dish can be prepared early and stored in the fridge when ready for cooking.
To start, make sure potatoes are truly washed, then dried thoroughly. Cut and dry again. Then cut into wedges.
Flour the wedges in a bowl with Cajun spice mix, add oregano, garlic and salt to taste.
Place in oven at 200 degrees. A glass tray is excellent for crisping things beautifully. Ensure they are spaced well and not squished. Add salt. Drizzle lightly with oil. Cook until crispy.
Crumbed Tofu
If tofu is not your thing, this mix is perfect on mushrooms, carrots and meats. You can prepare a batch of spice mix to have readily available in the kitchen.
Ingredients
Sesame Seeds
Salt & Pepper
Chinese Pepper
Szechuan Pepper
Onion Powder
Garlic Powder
Chilli
Millet Flakes
Quinoa Flakes
Nutritional Yeast
Chickpea Juice
Soft Tofu
Process
Combine all dry ingredients into a bowl to taste. Drain chickpea juice liquid into a separate bowl. Set aside chickpeas.
Carefully toss tofu in the chickpea water, and then press each side into the crumb mixture. (Chickpea water has similar binding properties to eggs and is an excellent vegan readily available alternative!)
Place tofu on a tray with baking paper. Cook in oven at 180 degrees for around 30 minutes.
Bette Poulakos makes delicious, wholesome recipes for a living
If you enjoyed these delicious posts as much as we did, Bette offers tailored cooking workshops with a focus on healthy organic recipes and practical prepping methods, hosted at her Barkly Street Kitchen!