I fell in love with making bowl meals a few years ago when I realized, not only how easy they are to make, but also the endless variety of options so that you are never eating the same recipe twice. You are limited only by your imagination when it comes to what to put in your bowl so feel free to use this recipe as a guide and change up whatever you like. Once all the veggies are prepped this is so easy to make.
I do love the combination of warm and cold in one bowl. I almost always start with a warm grain on the bottom and then a layer of cooked vegetables and spices. I often add tofu, beans, or tempeh for bulk, and then a cool layer which is typically fresh herbs, micro greens, nuts, and larger greens such as arugula, kale, swiss chard or collards. In this typical example, some of the vegetables are roasted and some are cold.
The Harvest Bowl provides a crazy amount of phytonutrients by incorporating ten different vegetables, a whole grain, plus healthy walnuts. It's an antioxidant-rich, cancer-protective, beautiful array of color piled high over quinoa and drizzled with a tangy tahini dressing. Enjoy and Happy Plant-Based Eating!
Serves 4 as an entree
2 large sweet potatoes, peeled and cut into 1 inch cubes (any variety of sweet potato)
1 cup grape tomatoes, halved
4 cups fresh broccoli florets
1 cup chopped baby bok choy (both white stalks and leaves)
2 teaspoons Italian seasoning (or 3/4 tsp each of oregano, basil, and marjoram)
2 cups cooked grain of choice (I like quinoa)
2 cups fresh spinach
2 cups chopped red cabbage
2 cups shelled edamame
1 cup micro broccoli (if you can't find micro broccoli, sprouts will work too)
Chopped fresh parsley to taste
1 avocado, optional
1/4 cup toasted nuts of choice, optional (I like walnuts)
Salt and pepper, optional
Line a sheet pan with parchment paper and add the sweet potatoes to the pan making a single layer. Bake at 400° for 20 minutes. Remove the tray from the oven to a cooling rack. Move potatoes to one side of the pan. Add the tomatoes and broccoli to the other side of the pan and bake 15 more minutes.
While the vegetables are roasting, make "Hannah's Tahini Dressing" - recipe below. Set aside.
Remove the pan from the oven again and spread the chopped baby bok choy over the other vegetables and return to the oven for another 5 minutes.
When the vegetables are done sprinkle the Italian seasoning over them and stir to combine.
Now you are ready to assemble the bowls. Place 1/2 cup quinoa in each bowl, then 1/2 cup spinach leaves, and 1/2 cup cabbage. Divide the roasted vegetables between the four bowls and top with parsely, micro broccoli, an avocado wedge and a sprinkling of nuts. Drizzle the tahini dressing over each bowl.
Hannah's Tahini Dressing
2 tablespoons tahini
1 teaspoon maple syrup or agave nectar
1 tablespoon white balsamic vinegar
juice of a lemon
pinch of cayenne pepper
salt and pepper to taste (salt is always optional)
Whisk all ingredients together in a small bowl. Makes enough for 4 salads or bowls