Spelt Vegetable Bowl with Mango
25—30 Min
If you cook the spelt rice beforehand, then this dish takes no time at all! Mango provides a fruity element to the bowl. Bell pepper, zucchini and carrots are also added to the spelt to make a wholesome meal.
- 🍽main course
- 🌏international
- 🌱vegan
- 🥒vegetarian
- 🥕carrot
- 🍎🍌fruits
- 🌾grain
- 🌶paprika
- 🍅tomato
- 🍋zitrusfruits
- 🏃♂️Fitness
- 🍱Meal Prep
- 🏋🏽New Year’s Resolution
- 🚶♂️To Go
- 🧡Turmeric & more
Ingredients 3 Portions
- 200 gSpelt rice
- 2 pieceGarlic cloves
- 4 pieceTomatoes, on the vine
- 400 mlOat milk
- 1 pieceMango
- 3 pieceCarrots
- 3 tsp.Tomato puree
- 1 pieceZucchini
- 1 pieceYellow bell pepper
- 0.5 pieceLemon
- 1 pkg.Turmeric with Chili, Cardamom & More
- 1 pinchSea Salt, Coarse
- 1 pinchPepper Black, Whole
- Sunflower oil
- Soy sauce
Preparation
- 1
Cook the spelt rice according to the instructions on the packaging and allow to drain thoroughly. Peel and thinly slice the garlic. Dice the tomatoes.
- 2
Heat 2 tbsp. of oil in a pan. Briefly fry the garlic, then add the diced tomatoes and the Turmeric seasoning mix and fry for a few seconds. Use the oat milk to immediately deglaze the pan, add the tomato puree and season with salt. Stir in the cooked spelt.
- 3
Slice half the mango and save for the garnish, the rest and add to the pan. Season to taste with the soy sauce and bring to the boil.
- 4
Peel the carrots. Dice the carrots, zucchini and bell pepper. Heat 2 tbsp. of oil in a pan and fry the carrots. After a few minutes, add the bell pepper and zucchini. Season to taste with the juice of half a lemon, salt and pepper.
- 5
Arrange the cooked spelt on the plates. Dish the vegetables up on top and garnish with the sliced mango.