Premaloka Treacy’s ‘Ritual’ bowl recipe

Ritual, on Waiheke island is a yoga center cafe and gift space, located at 24 Belgium Street, Ostend.

Owner / operator Premaloka Treacy has this bowl recipe on the menu and says if you try it, “you won’t be disappointed”. Or give it a go yourself at home. Start this recipe the day before as many of the elements need soaking / marinating overnight.



2 Tbsp sunflower or olive oil
1 Tbsp finely chopped garlic
1 Tbsp grated ginger
1 tsp each ground coriander, cumin seeds, garam masala
1 Tbsp turmeric
Handful chopped fresh coriander
3 cups red split lentils
3 cups finely chopped vegetables, such as pumpkin, carrots, cauliflower, beans
1 can coconut cream (optional)


2 cups dried chickpeas
1 tsp baking soda
1 clove garlic
1 tsp cumin seeds
2 Tbsp tahini
2 Tbsp lemon juice, plus extra to taste
1/2 cup olive or sunflower oil
2 Tbsp water
To taste salt and pepper

Marinated tofu

1 packet tofu
½ cup tamari, plus extra to serve
¼ cup sweet chilli sauce
1 tsp crushed garlic
1 tsp grated ginger
2 Tbsp water
2 tsp maple syrup
1 Tbsp nutritional yeast


1 head purple cabbage, finely chopped
2 heaped Tbsp Himalayan salt

To construct

Portion quinoa, brown rice or cauliflower rice
Portion salad greens, such as carrots, beetroot, cucumber, sprouts, red cabbage, green beans
Portion marinated tofu (see above)
Portion hummus (see above)
Portion sauerkraut (see above)
Portion spiced seeds
That sprinkle balsamic vinaigrette (optional)


  1. For the dahl: Place oil, garlic ginger in a large pot and saute on a medium-high heat.
  2. Add the ground coriander, cumin seeds and garam masala and saute until fragrant.
  3. Add the turmeric and the fresh coriander and stir to combine.
  4. Add the lentils and vegetables and toss with the spices. Turn down the heat and let it sweat for a few minutes with a lid on.
  5. Take off the lid and add 2 liters of water with a spare liter to add if the dahl becomes too thick. Turn up the heat and bring to the boil.
  6. Then turn down the heat and allow to simmer for at least half an hour until the dahl has cooked. Add a can of thick coconut cream, if desired, and heat through.
  7. For the hummus: Soak the chickpeas in water overnight.
  8. Cook the chickpeas with a tsp of baking soda until tender. Drain. Add to a food processor with garlic, cumin and tahini.
  9. Add 2 tbsp of lemon juice, half a cup of oil and blend, adding more oil and a couple of tablespoons of water depending on the thickness you prefer.
  10. Season to taste with salt and pepper and extra lemon juice if required.
  11. For the marinated tofu: Steam the tofu then place in a container with the tamari, sweet chilli sauce, crushed garlic, grated ginger, water and maple syrup, coating the tofu.
  12. Leave the tofu marinating overnight, turning several times (or a minimum of 2 hours if you are in a hurry).
  13. Once marinated, heat a pan with oil and toss in the tofu. Cook on a high heat, then sprinkle the tofu with tamari or soy sauce and nutritional yeast.
  14. For the sauerkraut: Finely chop a head of purple cabbage.
  15. Soak it overnight in salted water.
  16. Rinse the cabbage the next day and sprinkle with the Himalayan salt. Use your hands to work the cabbage until it is soft and reduced in size by at least half, with excess fluid drained off.
  17. Place in a sterilized jar, preferably with an air seal for 4-7 days. (Optionally, you can add ginger, chilli, carrot etc, to the sauerkraut.)
  18. To construct the Ritual bowl: Choose a base from quinoa, brown rice or cauliflower rice.
  19. Top with dahl and salad greens made from finely chopped seasonal vegetables like carrots, beetroot, cucumber, sprouts, red cabbage, green beans.
  20. Top with marinated tofu, hummus, sauerkraut and toasted, spiced seeds and a sprinkle of balsamic vinegar, if desired.
Lunch at Ritual Wellness Center, Waiheke.  Photo / Dafna Kaplan
Lunch at Ritual Wellness Center, Waiheke. Photo / Dafna Kaplan


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