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!!
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Serves: 2
Course: Dinner, Lunch, Main Course
Cuisine: Australian
Dietary Requirements: Fructose-Free, Gluten Free, Nut-Free, Pescatarian, Pregnancy-Safe, Vegetarian


  • 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.
Nutrition Facts
Summer Dragon Bowl (Vegetarian)
Amount Per Serving
Calories 402 Calories from Fat 243
% Daily Value*
Fat 27g42%
Saturated Fat 5g31%
Cholesterol 164mg55%
Sodium 133mg6%
Potassium 1673mg48%
Carbohydrates 34g11%
Fiber 9g38%
Sugar 8g9%
Protein 15g30%
Vitamin A 15293IU306%
Vitamin B3 4mg20%
Vitamin C 330mg400%
Vitamin K 589µg561%
Calcium 228mg23%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

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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.