Summer vegetable bowl

Gluten Free
Health score
11%
Summer vegetable bowl
25 min.
2
435kcal

Suggestions


Embrace the vibrant flavors of summer with our delightful Summer Vegetable Bowl! This gluten-free dish is not only a feast for the eyes but also packed with a variety of fresh vegetables that highlight the best of the season. Ready in just 25 minutes, it’s perfect for a quick lunch or a satisfying dinner that won't leave you feeling heavy.

The combination of crunchy carrots and sweet turnips marinated in sherry and soy sauce sets a savory base, while the addition of courgettes, asparagus, and shiitake mushrooms brings a medley of colors and textures to your table. Each bite is a celebration of summer produce, steamed to perfection, preserving their natural goodness and providing a wholesome meal that you can feel good about.

For those looking to amp up the protein, smoked tofu is a fantastic option, adding a deliciously smoky flavor that complements the fresh vegetables beautifully. With just a hint of butter and fresh spring onions sprinkled on top, this dish balances rich and earthy tastes while ensuring it remains light and filling.

Whether you’re enjoying it solo or sharing it with a friend, our Summer Vegetable Bowl is a nourishing dish that embodies health and flavor. So gather your favorite seasonal veggies and let’s get cooking!

Ingredients

  •  carrots cut into sticks if large
  •  turnip cut into wedges
  • tbsp sherry dry
  • tbsp soya sauce 
  • medium zucchini cut into 1cm slices
  •  asparagus 
  •  cupcake liners fresh sliced into four
  • 25 butter 
  •  spring onion shredded
  • 100 spicy tofu smoked cubed

Equipment

  • bowl
  • frying pan
  • steamer basket

Directions

  1. Mix together the carrot and turnip, then marinade with the sherry and soy sauce for about 10 mins in a heatproof shallow bowl that will fit inside a steamer basket.
  2. Bring a pan to the boil, fit the steamer basket, place the bowl inside, cover and steam for 4-5 mins.
  3. Add the courgettes, asparagus and mushrooms, stirring to mix, dot with the butter, sprinkle with the spring onion, cover and continue steaming for another 3 mins.
  4. Add the tofu, if using, and continue steaming for 2 mins.
  5. Remove the bowl and mix everything together one more time.

Nutrition Facts

Calories435kcal
Protein11.59%
Fat42.26%
Carbs46.15%

Properties

Glycemic Index
146.92
Glycemic Load
3.98
Inflammation Score
-10
Nutrition Score
20.769565209098%

Flavonoids

Catechin
0.06mg
Epicatechin
0.04mg
Hesperetin
0.03mg
Naringenin
0.03mg
Luteolin
0.03mg
Isorhamnetin
1.82mg
Kaempferol
0.68mg
Myricetin
0.01mg
Quercetin
6.47mg

Nutrients percent of daily need

Calories:435.33kcal
21.77%
Fat:20.86g
32.1%
Saturated Fat:8.9g
55.63%
Carbohydrates:51.26g
17.09%
Net Carbohydrates:46.29g
16.83%
Sugar:30.52g
33.91%
Cholesterol:28.17mg
9.39%
Sodium:1371.46mg
59.63%
Alcohol:0.77g
100%
Alcohol %:0.25%
100%
Protein:12.88g
25.76%
Vitamin A:5998.81IU
119.98%
Vitamin K:50.65µg
48.24%
Vitamin C:36.33mg
44.03%
Manganese:0.59mg
29.71%
Folate:90.99µg
22.75%
Vitamin B2:0.37mg
21.86%
Calcium:213.99mg
21.4%
Fiber:4.98g
19.9%
Iron:3.53mg
19.62%
Potassium:675.41mg
19.3%
Vitamin B1:0.27mg
18.17%
Vitamin B6:0.35mg
17.34%
Phosphorus:173.2mg
17.32%
Vitamin B3:3.08mg
15.38%
Selenium:10.12µg
14.46%
Magnesium:50.83mg
12.71%
Copper:0.25mg
12.53%
Vitamin E:1.13mg
7.55%
Zinc:1.08mg
7.17%
Vitamin B5:0.71mg
7.05%
Vitamin B12:0.07µg
1.21%