StrengthMainModeratePescatarianGluten Free
Steamed Oyster And Broccoli Bowl With Chickpea Allium Ragout
Ocean brine meets vegetable strength in a warm composed bowl
20 minutes prep25 minutes cookServes 3520 kcal per serving
The Story
This bowl marries the mineral depth of oysters with the vegetal resilience of broccoli and bell pepper. A chickpea ragout built on an allium base brings savory ballast while a shiitake and maitake mushroom stock underscores umami and immune supportive compounds.
Strength arises from balance. Briny protein and fiber rich legumes anchor adaptogenic mushrooms and bright aromatic alliums. The result is nourishing, restorative and elegantly simple.
Ingredients
- Fresh Oysters In Shell12 pieces
- Broccoli Florets3 cups
- Red Bell Pepper Sliced1 medium
- Cooked Chickpeas1 and a half cups
- Garlic Ginger Paste1 tablespoon
- Shiitake And Maitake Mushroom Stock3 cups
- Olive Oil2 tablespoons
- Light Tamari1 tablespoon
- Pumpkin Seeds Toasted2 tablespoons
- Fresh Lemon WedgesTo finish
- Fine Sea SaltTo taste
- Fresh Cracked Black PepperTo taste
Method
- 1Prepare mushroom stock by simmering dried or fresh shiitake and maitake with water for thirty to forty minutes then strain and reserve
- 2In a wide pan warm olive oil then sweat garlic ginger paste and a small minced shallot in an allium base until fragrant
- 3Add sliced bell pepper and cooked chickpeas then deglaze with one cup of mushroom stock and a splash of tamari simmering gently to marry flavors
- 4Steam broccoli florets and oysters separately until broccoli is tender crisp and oysters just open
- 5Assemble bowls with a nest of chickpea ragout then top with steamed broccoli and opened oysters
- 6Finish with toasted pumpkin seeds lemon and a grind of black pepper
Nutrition
Per serving
36g
Protein
42g
Carbs
22g
Fat
Calories520
Fibre10g
Sugars6g
Vitamins
Vitamin C65 mg
Vitamin B126 mcg
Minerals
Zinc25 mg
Iron6 mg
Utensils
SaucepanWide SkilletSteamer BasketFine SieveServing Bowls