PersianSmoothie

Rosewater Dream Bowl

Thick, cardamom-scented smoothie bowl with a silken tofu and frozen mango base, topped Persian-style with pomegranate, raspberries and date syrup.

Eat nowLightContains gluten, soy, tree nuts
Hands-on14 minTotal time14 minEnergy697 kcalProtein34g
Recipe details
Easy-going

Equipment: Hob, Blender

Keep chilled after cooking

Rosewater Dream 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

Toppings

Finish

Now we make

Method

14 min hands-on 14 min altogether
  1. 1
    Toast 20g pumpkin seeds and 15g flaked almonds separately as needed in a dry pan over medium heat for 2-3 minutes, stirring frequently, until fragrant; let them cool before using
    πŸ– 3 min
  2. 2
    Steep 1 pinch saffron in warm water at least 5 minutes
    πŸ– 5 min
  3. 3
    Blend 200g silken tofu, 150g frozen mango, 100g frozen banana, 30g wheat germ, 10ml rosewater, ΒΌ tsp cardamom, saffron and 60ml soy milk on high until completely smooth and thick, adding more mango if too loose
    πŸ– 3 min
  4. 4
    Pour into a wide bowl, arrange 40g pomegranate seeds, 35g raspberries, pumpkin seeds, almonds and 5g wheat germ in sections, drizzle 10ml date syrup, finish with 1 pinch dried rose petals. Serve immediately
    πŸ– 3 min

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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 inPhosphorusMagnesiumVitamin C
Lower inVitamin AVitamin K

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

Calories

697kcal

33%
Top contributors
Wheat Germ Β· 17%Pumpkin Seeds Β· 17%Silken Tofu Β· 15%
19% cal

Protein

33.7g

53%
Top contributors
Silken Tofu Β· 33%Wheat Germ Β· 24%Pumpkin Seeds Β· 18%
43% cal

Carbs

75.4g

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Banana Β· 24%Mango Β· 24%Wheat Germ Β· 19%
37% cal

Fat

29.0g

41%
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Pumpkin Seeds Β· 34%Almonds Β· 26%Silken Tofu Β· 19%

Small numbers, big impact

Everyday essentials

Fibre17.96g
61%
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Wheat Germ Β· 26%Banana Β· 14%Mango Β· 13%
Vitamin B120.74ΞΌg
31%
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Soy Milk Β· 100%
Vitamin D0.72ΞΌg
5%
Top contributors
Soy Milk Β· 100%
Iodine0.00ΞΌg
0%
Iron7.67mg
43%
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Wheat Germ Β· 29%Silken Tofu Β· 23%Pumpkin Seeds Β· 23%
Zinc8.12mg
74%
Top contributors
Wheat Germ Β· 53%Pumpkin Seeds Β· 19%Silken Tofu Β· 12%
Calcium440.68mg
44%
Top contributors
Silken Tofu Β· 59%Soy Milk Β· 17%Almonds Β· 9%

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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