Let me introduce you to my new favourite winter bowl to date: Healthy Protein Bowl with Cashew Black Garlic Sauce. She is a gracious and delicious answer to all that’s desirable by my tummy recently. Protein, antioxidants and essential goodness bathed in a million dollar sauce I just want to eat with a spoon! Happy Protein Bowl Day to You too!
This recipe was brought to you by Balsajo Black Garlic and all opinions expressed in my post are my own.
It is still winter, right? Oh well… I don’t know about you, but I’ve been having a bit of winter blues recently. January, some would say. Solution? Yummy food is a good place to start as it usually puts me in a better mood and often helps to fix my blues… Could it be why I naturally put a few extra pounds in the winter..? I’ll deal with that when Spring comes!
Anyway, this is exactly how my yummy and the restorative protein power bowl came to life and helped to put a big smile back on my (slightly chubby) January face.
It could easily be called a Winter Glow Buddha Bowl, if I wanted to go with a theme of Buddha bowls, because it ticks all the right boxes. Two main qualities that stand out are high antioxidant and protein values. This little dish has a variety of protein offerings, including a good old egg (hello to all ovo-vegetarians out there!). It combines nutty and earthy ingredients, which play nicely together, creating a wonderful ‘gimme more of this’ flavour. In addition to that, this beauty is gluten and added sugar free! Happy days! I already feel better.
Wild rice is a bit of a new event at ours and the slightly chewy texture in comparison to its less wild relatives made me hesitate for a moment… But because it beats brown (and white rice of course) right on its head in the protein content contest, I eventually welcomed it in my healthy bowls recipe. FYI: I chose wild rice over any other also because it has a noticeably nutty taste, which works great with the black garlic cashew sauce.
That sauce… oh, I simply lose myself when I dip into that tasty, caressing creaminess and richness. This sauce is totally addictive and my manners are gone when I’m faced with a jar of this magic elixir! Just make it and you’ll know what I mean. And remember, I warned you!
It is pretty amazing how a well designed sauce can validate a dish. Cashew black garlic sauce really complements my protein bowl and also opens a door to countless new flavour combination possibilities. It works magic with any fresh or roasted root vegetable, kebabs, tacos or similar, or simply as an indulgent dip, which your guest will demolish in no time and talk about weeks after.
What’s in it?
The name gives out most of it: cashews, tahini (it’s amazing how 1 tablespoon can impact flavours!), lime juice, salt and black garlic…
If you haven’t tried this amazing ingredient you’re missing out big time my friend! Have a look at 101 Black Garlic – Questions and Answers for all things black garlic. And make sure to check out my black garlic recipes – I’m going absolutely bananas about black garlic ever since I met it and I honestly feel that my world is a better place thanks to it!
3 Good Reasons To Make This Simple Protein Bowl And Soak It In Cashew Black Garlic Sauce
- It is full of protein
All main ingredients are well known for being protein rich: beans, wild rice, egg and tahini. Protein is what our bodies are built of and what keeps its cells healthy and happy. All in all, this protein bowl does what it says on the tin!
- It is antioxidant rich
Cashews, black garlic, wild rice (again!) and avocado are known to be a good source of antioxidants. And to translate it to ours: antioxidant rich foods prevent the process of oxidation of cells in our bodies, which is harmful to cells’ health and wellbeing. (This is a short and sweet explanation of how oxidation happens and why it is not good for health, by a dietitian and nutrition authority, Emilia Klapp.)
Protein and antioxidants together are like ying and yang – they complement and support the health of body cells.
- It tastes great
I tell you what I know, but you must try it to see for yourself! If you’re into nutty, earthy and rich flavours, you’re likely to love this simple protein bowl as much as I do.
Let me know how you liked it in the comments below! And remember to share the recipe with your friends on social media!
- 1 cup mixed wild rice (you can use brown rice instead)
- 1 can (15 oz/440g) butter beans or cannellini beans
- 2 handfuls (about 70g) fresh spinach (or 1 handful of kale for extra protein boost - about 40g)
- 1 tablespoon miso paste
- 2-3 tablespoons olive oil
- 2 whole eggs
- 1 avocado, peeled and sliced, stone removed
- 2 raw garlic cloves, minced
- 1 cup (120g) raw cashew nuts
- 10 large Balsajo Black Garlic cloves or 20g of black garlic paste
- ¾ cup (180 ml) water (add more if you want your sauce a bit more runny)
- ½ teaspoon salt or to taste
- 1 tablespoon tahini
- 2 tablespoons of lime juice - one lime should be enough*
- Submerge cashews in boiling hot water and leave to soak for 30 minutes. When done, discard soaking water and place your cashews in a blender together with all other sauce ingredients, process until silky smooth and reserve.
- Cook wild rice according to instructions on packaging. When done cover to keep warm and set aside.
- In a large pan set over a medium-low heat, gently cook raw garlic in 1 tablespoon of oil for about 1 minute before adding beans. Cook the beans for 2-3 minutes before stirring miso paste in. Then add spinach and cook until it wilts down. Cover to keep warm and set aside.
- In a small pan, fry 2 eggs in the remaining oil to your liking. You can choose to scramble, boil, or poach it instead if you fancy.
- Assemble the dish: Split rice and beans with spinach between two bowls, top it up with an egg and ½ avocado each. Top it all up with a generous serving of the black garlic cashew sauce. Enjoy!
Store any leftovers of black garlic cashew sauce refrigerated. Add a splash of water to loosen it up if necessary, this sauce will get a bit thicker when left to sit for a while.