Here's a super easy vegan low carb and low-fat power bowl recipe that can be made in under 20 minutes without using a microwave. I've also included macronutrients and some key micronutrients for reference:
For the bowl:
1. 1 cup cauliflower rice
2. 1 cup chopped mixed vegetables (broccoli, bell peppers, zucchini, etc.)
3. 1/2 cup canned chickpeas, drained and rinsed
4. 1/4 cup sliced avocado
5. 2 tablespoons chopped fresh cilantro
For the dressing:
1. 1 tablespoon tahini
2. 1 tablespoon lemon juice
3. 1 teaspoon low-sodium soy sauce or tamari
4. 1/2 teaspoon minced garlic
5. 2 tablespoons water (to thin the dressing)
Macronutrients (approximate values):
- Calories: 300
- Carbohydrates: 35g
- Protein: 12g
- Fat: 14g
Micronutrients (approximate values):
- Vitamin C: 70% of the daily recommended intake
- Vitamin K: 140% of the daily recommended intake
- Folate: 45% of the daily recommended intake
- Iron: 20% of the daily recommended intake
1. Heat a non-stick skillet over medium heat. Add the cauliflower rice and cook for 3-4 minutes until tender. Remove from the skillet and set aside.
2. In the same skillet, add the mixed vegetables and cook for 5-6 minutes until crisp-tender. Stir occasionally to prevent sticking.
3. While the vegetables are cooking, prepare the dressing. In a small bowl, whisk together tahini, lemon juice, soy sauce, minced garlic, and water until smooth. Set aside.
4. Once the vegetables are cooked, remove from heat and assemble your power bowl. Start with a base of cauliflower rice, then add the cooked mixed vegetables, chickpeas, sliced avocado, and chopped cilantro.
5. Drizzle the dressing over the bowl or serve it on the side.
6. Toss the ingredients gently to combine.
7. Enjoy your super easy vegan low carb and low-fat power bowl packed with nutrients!
Note: Feel free to adjust the vegetables and quantities according to your preference and dietary needs. You can also add additional spices or herbs for extra flavor.