PersianBowl

Orchard Spice Bowl

A warm Persian-spiced nut and seed mixture with dates and mulberries, served over a cool silken-tofu and soy-yogurt cream.

Eat nowPortableContains sesame, soy, tree nuts
Hands-on12 minTotal time12 minEnergy716 kcalProtein34g
Recipe details
HeartyKitchen project

Equipment: Hob, Blender

Keep chilled after cooking

Orchard Spice Bowl
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Spices

Finish

Toppings

Now we make

Method

12 min hands-on 12 min altogether
  1. 1
    Toast 14g sunflower seeds in a dry pan for 3-4 minutes, then add 5g pumpkin seeds and roughly chopped 20g pistachios; continue toasting for 2 minutes
    πŸ– 6 min
  2. 2
    Add ΒΌ tsp cardamom and ΒΌ tsp cinnamon, stir constantly 60-90 seconds until aromatic. Add 4ml rosewater - it will sizzle - toss 30 seconds until fragrant
    πŸ– 2 min
  3. 3
    Tear 1 pitted Medjool dates. Off the heat, fold Medjool dates and 9g dried mulberries through the warm toasted mixture
    πŸ– 1 min
  4. 4
    Blend 205g silken tofu, 245g plain, unsweetened soy yogurt, 140ml cold soy milk and 8g ground flaxseed into a smooth cream and spoon into a bowl. Add the warm nut-and-seed mixture, then drizzle with 5g tahini and 5ml grape molasses. To take it with you, cool the toasted mixture and pack it separately from the chilled cream, then combine just before eating
    πŸ– 3 min

Look under the lid

Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

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Nutrition summary

At a glance

Higher inCalciumPhosphorusMagnesium
Lower inVitamin AVitamin KVitamin B3

Worth noticing: Sugar uses more than half of the daily limit in this portion.

Calories

716kcal

34%
Top contributors
Soy Yogurt Β· 22%Pistachios Β· 16%Silken Tofu Β· 15%
19% cal

Protein

34.0g

54%
Top contributors
Silken Tofu Β· 33%Soy Yogurt Β· 19%Pistachios Β· 12%
34% cal

Carbs

60.7g

Top contributors
Soy Yogurt Β· 33%Dates Β· 25%Mulberries Β· 10%
47% cal

Fat

37.4g

53%
Top contributors
Pistachios Β· 24%Sunflower Seeds Β· 19%Silken Tofu Β· 15%

Small numbers, big impact

Everyday essentials

Fibre11.21g
38%
Top contributors
Flaxseed Β· 19%Pistachios Β· 19%Dates Β· 14%
Vitamin B121.72ΞΌg
72%
Top contributors
Soy Milk Β· 100%
Vitamin D4.87ΞΌg
32%
Top contributors
Soy Yogurt Β· 65%Soy Milk Β· 35%
Iodine0.00ΞΌg
0%
Iron5.85mg
33%
Top contributors
Silken Tofu Β· 32%Pistachios Β· 13%Sunflower Seeds Β· 13%
Zinc3.70mg
34%
Top contributors
Silken Tofu Β· 28%Sunflower Seeds Β· 19%Pistachios Β· 12%
Calcium861.59mg
86%
Top contributors
Soy Yogurt Β· 38%Silken Tofu Β· 31%Soy Milk Β· 20%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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