What is boulle and how to cook it? Recipes for a healthy dish

One interesting type of healthy food that has gained a lot of popularity over the past few years is a bowl. What is this dish with such an unusual name? In English, bowl means “bowl” or “deep bowl”.

Bowl is a base – most often quinoa, rice or bulgur – and ingredients that are placed on top. Due to its colorfulness and unusual appearance, the dish began to appear often in the “instagrams” of bloggers. Where did it come from and how to cook it at home?

Where did the bowl come from?

Legend, which came from the East, says that the Buddha had a deep bowl, with which he walked around the city after meditation. All passersby could put any food in it and he would take it. At the end the bowl was filled, usually with what every poor person could give: rice, beans, greens and vegetables. The end result was a complete and balanced meal. This concept has persisted to this day.

Bowl is assembled so that it contains an array of essential vitamins, minerals and trace elements. Initially, it was a vegetarian meal: only vegetable ingredients were included. Now the dish has become more diverse. Seafood, eggs, fish and cheeses can be added there. Ingredients, as a rule, are not mixed, but eaten separately, because they are easier to digest that way.

What are the health benefits of bowls?

A base of different grains or cereals combined with vegetables is good for digestion and gives a feeling of satiety. Greens, which are almost always added to bowls, are rich in vitamins and trace elements

Beans, fish, seafood and poultry are all sources of protein, which is so necessary for building muscle mass. Nuts, seeds and vegetable oils are sources of healthy fats that are important for the heart and internal organs.

How do you prepare a bowl?

In general, a bowl can be assembled absolutely anything, the main thing is that it should consist of a light-carbohydrate base, a hearty protein filling, fiber from vegetables and healthy fats. Here are suggested ingredients from each category, combining which will give you your perfect bowl! Simply choose one item from each list that best suits your needs and combine them in a deep bowl.

Basics:

• Quinoa;
• buckwheat;
• brown rice;
• spelt;
• couscous;
• corn grits;
• lentils;
• wild rice;
• red rice;
• potatoes;
• root vegetables (carrots, including white carrots, beets, parsnips).

Protein source:

• Tofu cheese;
• stewed or quickly poached mushrooms in olive oil;
• boiled or baked poultry;
• any fish (lightly salted, baked or grilled);
• shrimp;
• eggs (scrambled, poached, “Benedict” or just boiled);
• goat or sheep cheese.

Fats:

• Avocado;
• any nuts (walnuts, pecans, pine nuts, almonds, etc.);
• seeds (flax, chia, hemp, etc.).

Cooked vegetables (stewed, boiled, baked or grilled):

• eggplant;
• zucchini or zucchini;
• Brussels sprouts;
• string beans;
• asparagus;
• broccoli;
• cauliflower;
• pumpkin.

Fiber (fresh vegetables):

• cucumbers;
• tomatoes;
• bell peppers;
• carrots;
• all types of radishes and radishes;
• lettuce leaves (iceberg, romano, chicory);
• arugula;
• young spinach;
• chard;
• fennel.

Dressing:

• olive oil; sesame oil; flaxseed oil; pumpkin seed oil;
• lemon juice;
• soy sauce.