If you haven’t tried piling a bunch of veggies and a solid grain in a bowl yet – you should get on that.
These Buddha/Nourish/Abundance/Macro etc Bowls are all the rage, and with good reason. Who doesn’t like the simplicity of piling a bunch of vegetables, raw or cooked, onto a bowl of steaming rice, quinoa, millet – you name it. Even if you are not a vegetable person you could certainly appreciate the ease of it if you gave it a whirl.
My favorite way to go about building one of these bowls is piling a number of different veg into a glass dish and roasting until tender. Roasted veggies are a delight for cooler seasons, the big bonus being that they don’t require much clean up as long as you roast all in the same dish. Cook your grain in one pan, roast every other ingredient in another and that’s a pretty easy meal from start to finish.
That being said, with the trees budding outside, slowly my kitchen sees less roasting and more steaming. Seems a fitting transformation from the heaviness we crave in the winter, to more of a lighter crisper version come warmer temperatures.
Creating a bowl with steamed or blanched vegetables is just as tasty and clean-up-friendly as it is to roast. It actually might even be more clean-up-friendly depending on what ingredients you’ve got on hand. Harder or denser veggies like carrots, parsnips and most other root vegetables can easily be tossed into a pot of grain at the beginning of the cooking process, coming out fork tender just as the grain timer beeps. Kale, broccoli, tomatoes and peppers similarly can be added straight to the grain pot, but to keep their crisp texture add them in the last 5 minutes of cooking.
Weeknight meals just got way easier, and they don’t involve a microwave. Two thumbs up for that!
It really doesn’t matter what method you prefer, or how you choose to mix and match. Ultimately the key is just to get it in, try it out, see what you like and go from there. Once the days start to really heat up and the thought of turning the stove on seems ludicrous – these ballin’ veggie bowls will turn a lot more raw, the grains might get subbed out for raw or lightly steamed cauliflower rice. Cooling cucumber, juicy cherry tomatoes and fragrant fresh herbs will be added for that classic summer vibe.
If you’re looking for ways to introduce more vegetables to your plate, to cook and eat more seasonally and save some time while you’re at it. Well, you really owe it to yourself to give one of these bowls a go. Find yourself a whole grain (keep the refining to a minimum here, please!), some seasonal or frozen veggies (or a combination of both), some healthy fat like avocado, nuts or seeds, and some solid protein if you’re looking for a long lasting fill (beans + legumes, eggs, grass fed/pasture raised meats). Easy as pie.
- 1 Cup Black Forbidden Rice
- 2 Cups Water
- 1 Tablespoon Sesame Oil
- 2 Tablespoons Tamari
- 2 Baby Bok Choy
- 1 Large Broccoli Crown
- Handful of Brussels Sprouts (about 8)
- 1.5 Cup Frozen Peas
- For The Dressing
- ¼ Cup Raw Tahini
- ½ Cup Hot Water
- 1 Tablespoon Toasted Sesame Oil
- 2-3 Tablespoons Ponzu
- 2 Green Onions
- Black Sesame + Shichimi Togarashi
- Heat the oven to 375
- Separate and chop the broccoli florets, halve the bok choy and trim the Brussels sprouts.
- In a large oven-proof dish swirl the sesame oil and tamari, add the bok choy and the Brussels sprouts, face down. Roast for 20 minutes then remove from the oven, add the peas and cover to keep warm.
- Add the rice and water to a medium sauce pan, bring to a boil. Once boiling, turn down to a simmer and cover. Set timer for 15 minutes.
- Once the rice timer chimes, add the broccoli and cook for another 10. Add a touch of water if needed.
- For the Dressing
- Whisk together the tahini and hot water until smooth
- Add sesame oil and ponzu. Once the sauce is uniform, separate it out into two small ramekins
- Thinly slice the green onions then sprinkle over the sauce
- Finish with as much black sesame seeds and shichimi togarashi as desired
- Scoop out a large spoonful of rice into two separate serving bowls
- Arrange roasted and steamed vegetables around the rice
- Serve with a ramekin of sauce, or drizzle sauce over top then serve immediately.