Introduction
Indulge in a vibrant and nutritious dish that brings together the earthy flavors of beetroot, the smoky richness of mackerel, and the freshness of mint. This recipe combines a variety of wholesome ingredients to create a satisfying bowl that is perfect for lunch or dinner. With its blend of textures and tastes, it’s a delightful way to incorporate vegetables and sustainable fish into your diet.
Detailed Ingredients with measures
1 x 250g pack vacuum-packed beetroot
½ x 200g tub of houmous
Red wine vinegar
160g Tenderstem broccoli
1 x 250g pouch of mixed grains
2 x 80g smoked mackerel fillets, from sustainable sources
1 small handful of fresh mint leaves (5g)
Prep Time
10 minutes
Cook Time
7 minutes
Total Time
17 minutes
Yield
Serves 2
Detailed Directions and Instructions
Step 1: Prepare the Beetroot
Place half of the vacuum-packed beetroot into a food processor. Add half of the tub of houmous and blitz the mixture until it reaches a smooth consistency. Cut the remaining beetroot into wedges and place them in a bowl. Toss the wedges with 1 tablespoon of red wine vinegar to coat.
Step 2: Cook the Broccoli
On a medium-high heat, place a large non-stick frying pan. First, trim the Tenderstem broccoli and cut any thicker stalks in half lengthwise. Add the broccoli to the hot pan and cook for about 5 minutes, turning occasionally until lightly charred. After that, add a splash of water to the pan and continue cooking for an additional 2 minutes, or until the broccoli is just tender.
Step 3: Heat the Mixed Grains
While the broccoli is cooking, heat the pouch of mixed grains according to the instructions provided on the packet. Ensure they are warmed through properly before serving.
Step 4: Assemble the Bowls
Using the back of a spoon, evenly spread the beetroot houmous across the bottom of two serving bowls. Top the spread with the heated mixed grains, beetroot wedges, and cooked broccoli. Flake the smoked mackerel fillets over the top and finish by sprinkling fresh mint leaves on each bowl.
Notes
Note 1: Beetroot Storage
If you have leftover beetroot, store it in an airtight container in the refrigerator for up to 3 days.
Note 2: Broccoli Texture
Adjust the cooking time of the broccoli depending on your preference for crunchiness—less time for a firmer texture.
Note 3: Mackerel Alternative
If smoked mackerel isn’t available, consider substituting with another oily fish, such as sardines or salmon.
Note 4: Customization
Feel free to add additional toppings such as nuts, seeds, or other fresh herbs to enhance the dish according to your taste.
Note 5: Serving Suggestion
This meal can be served warm or at room temperature, making it a versatile option for various occasions.
Cook techniques
Blending
Place half the vacuum-packed beetroot in a food processor with houmous and blend until smooth for a creamy consistency.
Tossing
Cut the remaining beetroot into wedges and toss them with red wine vinegar in a bowl for added flavor.
Char cooking
Trim Tenderstem broccoli and cook in a non-stick frying pan until lightly charred, which enhances its flavor and texture.
Steaming
Add a splash of water to the pan with broccoli to create steam, ensuring the broccoli remains tender without overcooking.
Heating grains
Follow package instructions to heat the mixed grains, ensuring they are warmed evenly before serving.
Presentation
Spread the beetroot houmous at the bottom of the bowls, layering with grains, beetroot wedges, and broccoli for an appealing visual.
Flaking fish
Use a fork to flake the smoked mackerel fillets over the top of the dish, adding texture and flavor.
Garnishing
Sprinkle fresh mint leaves over the finished dish to add freshness and a vibrant touch.
FAQ
Can I use fresh beetroot instead of vacuum-packed?
Yes, you can use fresh beetroot, but you will need to cook and peel it first before blending.
What can I substitute for houmous?
You can use other spreads like tzatziki or a bean dip if you prefer a different flavor.
How can I ensure the broccoli is cooked perfectly?
Keep an eye on it while cooking and use the steam method to prevent overcooking, ensuring it remains bright green and tender.
What other grains can I use instead of mixed grains?
You can substitute with quinoa, rice, or couscous based on your preference.
Is smoked mackerel the only option for protein?
No, you can replace it with other fish like salmon or use canned chickpeas for a vegetarian option.
Can it be made ahead of time?
Yes, you can prepare each component ahead of time and assemble just before serving for freshness.
How do I store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 2 days.
Conclusion
This vibrant and nutritious dish combines earthy beetroot and smokey mackerel, making it a perfect balance of flavors. The addition of Tenderstem broccoli and mixed grains brings texture and sustenance, while the fresh mint elevates the overall freshness. It’s a great option for a healthy meal, ideal for any time of day.
More recipes suggestions and combination
Beetroot and Feta Salad
Combine roasted beetroot with crumbled feta cheese, mixed greens, and a drizzle of balsamic vinegar for a refreshing salad.
Smoked Mackerel Pasta
Toss flaked smoked mackerel with whole grain pasta, cherry tomatoes, and spinach, finished with a squeeze of lemon juice for a light meal.
Broccoli and Quinoa Bowl
Serve steamed broccoli over cooked quinoa, topped with avocado slices, chickpeas, and a tahini dressing for a hearty vegetarian bowl.
Mackerel Pâté
Blend smoked mackerel with cream cheese, lemon juice, and capers for a delicious spread, served with whole grain crackers.
Grain and Vegetable Stir-Fry
Stir-fry mixed grains with seasonal vegetables like bell peppers and snap peas, seasoned with soy sauce and sesame oil for a quick meal.
