This vibrant, nutrient-packed bowl reflects the essence of functional nutrition: gut-friendly, fibre-rich, and easily personalised. It’s loaded with phytonutrients, whole foods, and balanced macros.
Serves 4
Ingredients:
- 1 cup mixed lentils (green and red)
- 1 tbsp extra virgin olive oil
- 1 small red onion, diced
- 2 cloves garlic, minced
- 1 tsp ground turmeric
- ½ tsp ground cumin
- 1 medium carrot, julienned
- 1 small beetroot, cut into matchsticks
- 100 g baby spinach or kale, roughly chopped
- 1 cup steamed broccoli florets
- 1 avocado, sliced
- 2 tbsp chopped fresh parsley or coriander
- ¼ cup chopped walnuts or pumpkin seeds
Dressing:
- Juice of 1 lemon
- 1 tbsp apple cider vinegar
- 1 tbsp tahini
- 1 tsp maple syrup or honey
- Sea salt and black pepper to taste
Method
- Cook lentils: Rinse lentils thoroughly. In a saucepan, combine with 2½ cups water. Bring to the boil, then reduce heat and simmer for 20–25 minutes until just tender. Drain and set aside.
- In a large pan, heat olive oil over medium heat. Sauté onion and garlic until translucent. Add turmeric and cumin, cook for 30 seconds.
- Add lentils to the pan, stir to coat with spices and gently warm through.
- In serving bowls, layer lentils as the base. Arrange carrot, beetroot, steamed broccoli, greens, and avocado on top.
- Sprinkle with chopped herbs and nuts or seeds.
- Whisk dressing ingredients together and drizzle over each bowl just before serving.
Functional Tweaks
- For legume sensitivity, substitute with cooked quinoa or cauliflower rice.
- To support detoxification, add lightly steamed Brussels sprouts or a side of fermented vegetables.
- For extra methylation support, include beet greens, extra parsley, or a side of steamed Swiss chard.
- To increase protein, mix in a scoop of collagen powder or add grilled tofu/chicken as desired.
This meal supports gut health, inflammation balance, and nutrient diversity — hallmarks of the functional nutrition approach.
