Vegan Rainbow Porridge Bowl

Vegane Rainbow Porridge Bowl

Cravings during pregnancy? The magic bullet here is filling foods that contain plenty of fiber or protein. Like this vegan rainbow porridge bowl, for example. It's super nutrient-dense and provides you (and your baby) with everything you need. The oats are a good source of folic acid, as are the chickpeas they contain. The dried apricots and spinach provide lots of iron. The peppers provide an extra portion of vitamin C. This means the body can absorb the iron even better. On top of that, the Rainbow Bowl also looks really nice. Do you have other toppings or veggies at home? Have fun. There are no limits to your creativity here. Simply the perfect lunch or dinner.


100g 3Bears Wild Bowls – Hearty Bircher
300ml vegetable broth
1/2 onion
olive oil
220 g cooked chickpeas (drained weight)
1 tsp garlic powder
1 teaspoon smoked paprika powder
salt and pepper
50g fresh spinach
1 red pepper
80g dried apricots
80 g sprouts pumpkin seeds
3 tsp peanut butter
1 tsp lime juice
1/2 tsp Tamari Sauce water to thin


Preheat the oven to 180 °C fan oven. Drain the chickpeas and rinse thoroughly with water. Then dry very well. Now mix the chickpeas with the olive oil in a large bowl and put them in the oven for 25 minutes.

In the meantime, peel the onion and cut it into small cubes. Now heat some olive oil in a small pot and sauté the onion in it. Once the onion is golden brown, add the vegetable stock and simmer for about 5 minutes.

Then stir in the 3Bears Wild Bowls – Kerniges Bircher and continue to simmer until the porridge has a creamy consistency. Season with salt and pepper. Mix the dressing ingredients and season with salt and pepper. Cut the peppers into fine strips.

Mix the chickpeas in a bowl with the spices (paprika and garlic powder). Now spread them back on the baking tray and put them in the oven for another 10 minutes until they are slightly brown and crispy.

Serve the hearty porridge with the crispy chickpeas, fresh spinach, sprouts, dried apricots, peppers and pumpkin seeds and pour the dressing over it.

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