Summer Dragon Bowl (Vegetarian)

28’s Home Nutrition Program (Stream: female, healthy weight maintenance)
This is an amazing warm summer salad with a load of fresh veggies. We like our egg sunny side up, but you could poach yours for the maximum amount of yolk googness!!
3.18 from 23 votes
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Dinner, Lunch, Main Course
Cuisine Australian
Servings 2
Calories 402 kcal


  • 1.5 cups pumpkin diced
  • 2 cups broccoli chopped into florets
  • 2 tablespoons extra-virgin olive oil
  • 2 cups kale shredded and stalks removed
  • 2 free range eggs hard boil the egg if pregnant
  • 1 zucchini spiralised
  • 1 yellow capsicum sliced
  • 1/2 avocado sliced
  • chilli flakes to taste
  • salt & pepper to taste
  • 1 lemon


  • Preheat the oven to 200°C fan-forced.
  • Add the pumpkin and broccoli florets to a baking tray.
  • Lightly cover in half of the olive oil and season them with salt and pepper.
  • Cook for 20 minutes, or until soft and lightly browned.
  • In the meantime, spread the kale on another baking tray and lightly cover in the remaining oil and salt.
  • Add the kale chips to the oven and cook for 10 minutes, or until crispy.
  • Heat a small frying pan over a medium-high heat.
  • Crack the eggs into the pan and cook sunny side up for about 3 minutes, or until cooked to your liking.
  • Remove from the pan and set aside.
  • In two bowls, divide the pumpkin, broccoli, zucchini and capsicum.
  • Top each with half of the kale, an egg and some avocado.
  • Season with more salt, pepper and chilli flakes to taste.
  • Serve with lemon and enjoy.
Keyword Salad

Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.