Introduction
This vibrant and nutritious dish combines the earthy sweetness of beetroot with the rich flavors of smoked mackerel and the fresh crunch of Tenderstem broccoli. The creamy houmous adds a delightful texture, while the mixed grains provide a wholesome base. Perfect for a lunch or light dinner, this recipe is quick to prepare and packed with flavor.
Ingredients
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
12 minutes
Total Time
22 minutes
Yield
Serves 2
Detailed Directions and Instructions
Step 1: Prep the Beetroot and Houmous
Place half of the vacuum-packed beetroot in a food processor with the houmous. Blitz the mixture until it is smooth and creamy. Take the remaining beetroot and cut it into wedges. In a separate bowl, toss these wedges with 1 tablespoon of red wine vinegar to marinate.
Step 2: Cook the Broccoli
Heat a large non-stick frying pan over medium-high heat. While the pan is heating, trim the Tenderstem broccoli and cut the thicker stalks in half lengthwise. Once the pan is hot, add the broccoli and cook for about 5 minutes, turning occasionally until lightly charred. Add a splash of water to the pan and cook for an additional 2 minutes, or until the broccoli is just tender.
Step 3: Heat the Mixed Grains
While the broccoli is cooking, take the 250g pouch of mixed grains and heat it according to the instructions on the packet.
Step 4: Assemble the Bowls
Use the back of a spoon to spread the beetroot houmous evenly across the bottom of two bowls. On top of the houmous, layer the heated mixed grains, followed by the marinated beetroot wedges and cooked broccoli. Flake the smoked mackerel fillets over the top and finish with a sprinkle of fresh mint leaves.
Notes
Serving Tip
This dish can be enjoyed warm or at room temperature, making it great for a light lunch or dinner.
Ingredient Substitution
If you cannot find smoked mackerel, grilled chicken or canned tuna can be used as alternative protein sources.
Storage
Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat the grains and broccoli if desired before serving again.
Cook techniques
Blending
Place the cooked beetroot in a food processor with houmous and blend until smooth to create a creamy dip or spread.
Tossing
Cut the remaining beetroot into wedges and toss them in a bowl with red wine vinegar to enhance their flavor.
Charring
Trim the broccoli and cook it in a large non-stick frying pan until lightly charred, approximately 5 minutes, turning occasionally to ensure even cooking.
Steaming
After charring, add a splash of water to the pan and cover to steam the broccoli for an additional 2 minutes, making it tender without losing its vibrant color.
Cooking Grains
Heat the mixed grains according to the cooking instructions on the package to ensure they are fluffy and well-cooked.
Plating
Spread the beetroot houmous across the bottom of the bowls, layering the grains, beetroot wedges, and broccoli for an attractive presentation.
Flaking
Use a fork to flake the smoked mackerel fillets over the assembled bowls, adding protein and flavor.
Garnishing
Sprinkle fresh mint leaves over the dish for a burst of color and a refreshing taste.
FAQ
Can I use fresh beetroot instead of vacuum-packed?
Yes, you can cook fresh beetroot until tender and then use it as a substitute.
What can I substitute for houmous?
You can use other spreads like tzatziki or avocado as an alternative to houmous.
Is it necessary to char the broccoli?
Charring adds flavor and texture, but you can steam or sauté the broccoli instead if preferred.
How can I store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3 days.
What other fish can I use instead of smoked mackerel?
You can replace smoked mackerel with smoked salmon, tuna, or grilled chicken for a different protein option.
Conclusion
This vibrant and nutritious dish showcases the earthy flavor of beetroot paired with the creaminess of houmous, complemented by the smokiness of mackerel. The mixed grains and tenderstem broccoli add texture and nutrition, while fresh mint enhances the overall freshness. It’s a delightful combination that can be enjoyed as a light meal or a filling lunch.
More recipes suggestions and combination
Beetroot and Goat Cheese Salad
Combine roasted beetroot with tangy goat cheese, arugula, walnuts, and a drizzle of balsamic vinaigrette for a refreshing salad.
Smoked Mackerel Pâté
Blend smoked mackerel with cream cheese, lemon juice, and herbs to create a creamy pâté. Serve it with crispbread or veggie sticks.
Grains and Green Bowl
Mix cooked quinoa or farro with steamed kale, peas, and avocado. Toss with a lemon-tahini dressing for a nutritious grain bowl.
Roasted Broccoli and Chickpeas
Toss broccoli and chickpeas in olive oil, garlic, and spices, then roast until crispy for a hearty side dish.
Mint and Yogurt Sauce
Combine yogurt, chopped fresh mint, lemon juice, and garlic for a flavorful sauce that pairs well with grilled meats or vegetables.
