Nutrition on point with the Nutritious Vegan Bowl

If anyone tells you that vegans are malnourished and unhealthy, then laugh at him and tell him that he made a terrible mistake. Veganism is the healthiest diet on the planet and only people who eat too little, who can be basically anyone from keen meat-eater to committed plant-eaters, are malnourished so I am talking here about anorexics, bulimics and generally people with eating disorders.


Making bowls like this for dinner everyday is my favourite way to eat. You get plenty of raw and fresh veggies in effortlessly and at the same time you are satisfied and satiated earlier and easier with the rice, millet or buckwheat and maybe sometimes beans or lentils. I like to eat this way because I find that to feel my best I have to eat plenty of raw vegetables but IΒ  cannot satisfy my hunger with just them so I have to add some grains and legumes to feel satisfied.


Apart from that by eating grains, beans and legumes or other cooked vegetables you give your body more nutrients than with eating a salad of the same size effortlessly. Grains and legumes have loads of starch so they digest longer and more steadily therefore you have more energy for a longer period of time. They are also full of minerals and vitamins but let’s be real… all veggies, fruits and starches have plenty of those.


In this bowl I put together romaine lettuce, tomatoes, yellow bell pepper, steamed corn, millet, red lentils and store-bought beetroot salad. I also made a dressing with PB2 powder, soy sauce and maple syrup. But you do not have to copy this bowl exactly, this is just an idea of what you can eat and it’s very customisable! Switch veggies for the ones you like and crave but remember about the greens they are very important and unfortunately often neglected by many people. Add whichever grains you desire and whichever beans and legumes you wish for. You can even skip the beans if you do not feel like eating them.

– romaine lettuce, the amount depends on your appetite
– 2 tomatoes
– 1/3 of a yellow bell pepper
– about 120g of store-bought beetroot salad
– 1/4 cup millet + 1/2 cup boiling water
– 1/4 cup red lentils + 1/2 cup boiling water
– 1/3 of a large corn
– 2tsp PB2 powder + 1tsp water
– 1tsp soy sauce
– 1-2tsp maple syrup

1. Prepare the corn by removing the leaves and put it into a steamer for 30 minutes.
2. Boil water in a kettle. Toast the millet in a skillet until fragrant and golden. Add the millet into a saucepan and cover with 1/2 cup of boiling water. Cover the pot and simmer until it absorbs all the water. Also add red lentils into a separate saucepan and cover with 1/2 cups of boiling water, cover and simmer for about 15 minutes or until the water is gone.
3. Wash and chop all the vegetables. Assemble them in a bowl however you want.
4. Combine PB2 powder with a bit of water to make peanut butter. Add soy sauce and maple syrup. Adjust to your liking. I prefer mine more sweet and peanuty.
5. Once everything is done cooking add it to your bowl, pour the sauce all over it and enjoy!


Peace and love to you all, remember to be kind to every living being and to spread compassion and happiness wherever you go.



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