These little nuggets of deliciousness have been so popular lately – perfect to share here on my blog. I made them as an option for the Buddha bowl session on my recent workshop on Vancouver Island – a delightful complement to a whole medley of different salads and dips.
Oh my goodness we had so much fun!
They form a highly nutritious addition to any meal… working well as a snack, making a great option for a salad buffet, or part of a main meal with sauce, wedges and veggies. They serve well both hot and cold, as picnic food, a nutritious hiking snack or lunch box item. Pretty versatile ay!
I just took them to my local vegan pot luck! After Vancouver Island, I popped over to see my family over on Kauai, Hawaii right in the middle of in the North Pacific ocean.
Shortly after I arrived the local vegan pot luck was happening – yay – a perfect opportunity to make a new batch for the group! This beet buddha bowl bite proved to be very popular (and even won a prize for best recipe of the day – ahhhhhw I felt so touched – even though I am convinced that my mam’s turmeric warming spicy rice was better lol!!!).
They are very easy to make as long as you have some sort of food processor or blender. You will need to grind down the seeds, which is possible in a food processor, jug blender, nut mill or coffee grinder.
You can use any shelled or hulled seeds to make them. Sunflower seeds, pumpkin seeds and hemp seeds work really perfectly well.
Beetroot (beets) and sweet potato can be used interchangeably here. So if you prefer one or the other, use whatever you like or use part beet, part sweet potato.
Getting it to combine?
You will need to turn the whole mixture to a ‘squidgy’ consistency. This will allow you to roll them (please see my video guide below to see how easy they are to make). You can use a food processor, hand blender or Vitamix to get the mixture to combine everything together. Here’s how…
Hand blender (immersion blender): If you have a good hand blender (an immersion blender) just press down and pulse a few times throughout the mixture to get it to combine. Easy!
Food processor: If you have a food processor just process between 10 and 30 seconds until it starts to squidge.
Vitamix: In the video below I have used a Vitamix blender (at the time of writing, I am staying with my mam and that’s what we have here). This method involves using the tamper tool as you blend to press down whilst running the blender for 10 to 20 seconds, with a little loosening and scraping the mixture and repeating.
Watch the quick video guide first
I’ve made this video tutorial to take you through the process step by step. It’s easy!
Please watch here (and then scroll down for the written recipe)…
If you want to know all about the awesome health benefits of beetroot, please check out my article here…
- 1 beet (tennis ball size approximately)
- 1 small sweet potato (alternatively, use ALL beetroot with no sweet potato - see notes)
- 150g sunflower seeds (shelled)
- 50g hemp seeds (shelled)
- 1 small onion
- 1 large garlic clove
- 1 heaped teaspoon fresh ginger (finely grated)
- 1 small handful fresh parsley
- 2 heaped teaspoons ground coriander
- Big pinch Black pepper
- ½ teaspoon sea salt (or to taste)
- Grate the beetroot and sweet potato.
- Grind the sunflower seeds.
- Finely chop the onion
- Crush the garlic clove.
- Finely grate the ginger.
- Finely chop the parsley.
- Add salt and pepper and mix all ingredients together in a bowl.
- Next, you will need to the get the whole mixture to a 'squidgy' consistency. This will allow you to roll them in your hands into bowls (please see my video guide to see how easy they are to make). You can use a food processor or hand blender to get the mixture to combine everything together. If you use a hand blender (immersion blender) just press it downwards and pulse a few times throughout the mixture to get it to combine. If you have food processor just process between 10 and 30 seconds until it starts to squidge (before it turns to puree). If you have vitamix (as in my video) use the tamper tool to blend and press down for 10 to 20 seconds, with a little loosening and scraping the mixture.
- Pop in the oven at around gas mark 5 (375F or 190C) and bake for 30 minutes.
- Serve hot immediately or leave to cool and enjoy over the next few days.
Alternatives for this recipe...
You can use beetroot and sweet potato OR all beetroot OR all sweet potato. Just swap and change as desired.
Use pumpkin seed as an alternative to sunflower or hemp seed (or a mixture of all three).