VEGAN / GLUTEN FREE / LOW GI
As people are more health conscious these days, vegetarian food is becoming more and more popular. In Malaysia and Singapore, most of the vege options are usually Buddhist-Chinese vegetarian food, so there’s copious amount of tofu and gluten. Today, I’ll introduce you to American vegan food that is also gluten-free, and low GI. Perfect for the health nut in you! Here’s my rendition of the “Bombay Bowl” from Veggie Grill, with ingredients you can easily find in Asia. I think it’s better, because I grill my veges. This recipe makes enough for 3-4 servings.
- 2 white, yellow, or orange sweet potatoes with a diameter of 1 1/2 – 2 inches, peeled and cut into 1/2 inch rings
- 2 small heads of broccoli, cut into florets
- 1/2 head cauliflower, cut into florets
- 200 gm pumpkin or kabocha, skin removed, cubed
- 1 can of chickpeas, rinsed, and drained
- 1 cup of quinoa, boiled with 2 cups of water for 15 min on medium heat (with stock or bouillon to taste)
- 1 cup of coconut milk
- 1 tsp fresh ginger, grated
- 1 tbsp of garlic, minced
- 1/2 tsp of curry powder, for chickpeas
- 1 tsp of curry powder, for sauce
- salt to taste
- 1 tbsp of olive oil for the coconut sauce
- 2 tbsp olive oil (for grilling)
- garlic powder, pepper, and salt to taste
- Start your bowl by adding your cooked quinoa. Heat a nonstick pan, stirfry a pinch of minced garlic with a dash of olive oil until fragrant (don’t burn the garlic). Add your can of chickpeas, and stirfry gently with 1/2 tsp of curry powder for about 2 minutes. Make sure it’s evenly coated. Remove from heat and put it in the bowl with the quinoa (don’t mix it yet).
- Wash all your cut veges. Steam your vegetables in a steamer separately; broccoli florets for 1 1/2 minute on high, cauliflower 2 minutes on high, cubed kabocha/pumpkin for 6-7 minutes on high, your sweet potatoes 12 minutes on high. When cooked, give the vegetables an ice cold water bath (except the kabocha/pumpkin).
- Heat up a grilling pan on medium heat, preferably a cast-iron grill. Brush some olive oil on a medium heated grill. When the grill is hot enough, place your sweet potatoes in a layer like below (it should be firm to the bite), then drizzle some olive oil on top. grill each side for 3 minutes.
- After 3 minutes, flip your sweet potatoes to see if there are nice grill marks. It should kind of look like this. Continue grilling the sweet potatoes on the other side for another 3 minutes. Make sure you get a nice char, without burning your sweet potatoes. The idea is to get that smoky flavor in there.
Remember to add your granulated garlic, pepper, and salt for a bit of flavor while grilling. When you’re done, remove the sweet potatoes from your grill.
- Brush some more olive oil onto the grill, and lightly grill your steamed broccoli, turning it after a minute. The idea is to get the smoke in without leaving too much of a char, since your sweet potatoes already have plenty of char.
Do the same with the cauliflower. When done, add all your veges into the quinoa bowl. Mix it when the veges are cool. Your quinoa bowl should look like this at this point.
- Finally, make your coconut curry sauce. Heat a nonstick pan with the rest of the olive oil on medium heat. When hot, add the grated ginger and garlic, 1 tsp of curry powder and stirfry it for about 30 seconds. What you want to hear is a gentle sizzle. Add the coconut milk, when it bubbles, turn the heat down and simmer for a minute or two. Season with salt and pepper. Make sure you mix it well into a nice saucy consistency. Serve them on a plate or bowl, with your warm vegan coconut curry sauce over your warm grilled vege and quinoa when you are ready to eat. Sorry we didn’t take a curry sauce foodporn shot, but rest assured it is pretty lush. ENJOY!