Introduction
This vibrant dish combines the earthy sweetness of beetroot, the creaminess of houmous, and the richness of smoked mackerel. Packed with nutrients and flavor, this recipe is perfect for a healthy lunch or a light dinner. With fresh vegetables and wholesome grains, it’s not only delicious but also visually appealing. Let’s dive into the ingredients and methods to create this delightful meal.
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
15 minutes
Cook Time, Total Time, Yield
Cook Time: 7 minutes
Total Time: 22 minutes
Yield: 2 servings
Detailed Directions and Instructions
Step 1: Prepare the Beetroot Houmous
Place half of the vacuum-packed beetroot in a food processor. Add the houmous to the processor and blitz the mixture until it reaches a smooth consistency.
Step 2: Cut and Toss Remaining Beetroot
Take the remaining beetroot and cut it into wedges. In a bowl, toss the beetroot wedges with 1 tablespoon of red wine vinegar. Set aside.
Step 3: Cook the Broccoli
Place a large non-stick frying pan on medium-high heat. Trim the Tenderstem broccoli and cut the thicker stalks in half lengthwise. Add the broccoli to the hot pan and cook for approximately 5 minutes until it is lightly charred, turning occasionally for even cooking. Add a splash of water to the pan and continue to cook for another 2 minutes, or until the broccoli is just tender.
Step 4: Heat Mixed Grains
While the broccoli is cooking, heat the pouch of mixed grains according to the instructions provided on the package.
Step 5: Assemble the Bowls
Using the back of a spoon, spread the beetroot houmous across the bottom of two bowls. Top each bowl with the heated mixed grains, the prepared beetroot wedges, and the charred broccoli. Flake the smoked mackerel fillets over the top and finish by sprinkling fresh mint leaves on each bowl.
Notes
Storage Tips
Leftover beetroot houmous can be stored in an airtight container in the refrigerator for up to 3 days.
Variations
Feel free to substitute the smoked mackerel with another sustainable fish or protein of your choice, based on your preference.
Serving Suggestions
This dish can be served warm or at room temperature, making it versatile for various occasions.
Freshness of Ingredients
Ensure that your beetroot and broccoli are fresh for the best flavor and texture.
Cook techniques
Blending
Blend ingredients in a food processor until smooth for a creamy texture.
Chargrilling
Cook vegetables on high heat in a non-stick frying pan until they develop a charred appearance and a smoky flavor.
Steaming
Add water to the pan to create steam, ensuring that vegetables become tender without losing their crunch.
Heating
Follow packet instructions for reheating pre-cooked grains to ensure they are warm and ready to serve.
Flaking
Use a fork to break apart cooked fish fillets into smaller pieces for a better presentation and flavor distribution.
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 before use.
What can I substitute for smoked mackerel?
You can use other types of smoked fish or grilled chicken for an alternative protein source.
How long does the dish take to prepare?
The entire prep and cooking process should take around 20 minutes.
Can I make the beetroot houmous ahead of time?
Yes, you can prepare the beetroot houmous in advance and store it in the refrigerator for up to 3 days.
Is this dish suitable for vegetarians?
Yes, if you omit the smoked mackerel, the dish is fully vegetarian.
Conclusion
This vibrant dish combining beetroot, houmous, smoked mackerel, and tender greens creates a delightful blend of flavors, textures, and nutrients. The bright colors and fresh ingredients not only make it visually appealing but also offer a balanced meal that satisfies both the palate and the body. It showcases the versatility of simple ingredients and demonstrates how they can be transformed into a healthy gourmet dish.
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