Veggie Bowl: A Plant-Based Meal You'll Love

If you’d like a hearty plant-based meal that will keep you satisfied, try this balanced Veggie Bowl recipe. Meatless Monday has been asking for this one! A Veggie Bowl is a well-balanced meal, made primarily of various cooked veggies, alongside a healthy portion of plant-based protein like chickpeas, beans, lentils, or quinoa. Then add some healthy fat like avocado and nuts or seeds on top.

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And the best part? These beautiful veggie bowls are as much a feast for the eyes as they are for your stomach!

Here's Your Delicious Veggie Bowl Recipe (serves 2)

Ingredients

ROASTED TOMATOES

• 1 clove garlic
• 1 pint grape tomatoes or cherry tomatoes sliced in half
• 1/8 tsp. unrefined salt (real, pink, or Celtic salt)
• ¼ tsp. dried thyme optional

SPICED SWEET POTATOES

• 1 sweet potato chopped small into 1 cm cubes, 15 oz 425 g
• 1 tsp. avocado oil or olive oil
• ¼ tsp. turmeric
• ¼ tsp. garlic powder
• ¼ tsp. cayenne powder optional
• ¼ tsp. paprika optional
• ¼ tsp. unrefined salt (real, pink, or Celtic salt)
• ¼ tsp. black pepper

TURMERIC CAULIFLOWER

• 6 cups cauliflower chopped into 1-inch (2.5 cm) pieces, 480g
• 2 tsp. avocado oil or olive oil
• 1 tsp. turmeric
• ½ tsp. cumin powder
• ½ tsp. black pepper
• ¼ tsp. garlic powder
• ¼ tsp. cayenne powder optional
• ¼ tsp. unrefined salt (real, pink, or Celtic salt)

FRENCH LENTILS

• 1 Tbsp. avocado oil or olive oil
• 1 clove garlic diced
• ¼ cup red or yellow onion diced, 40 g
• 1 carrot diced (optional)
• 1 cup green lentils 200 g
• dried thyme
• 2¼ cups water
• ¼ lemon juice only

SAUTÉED SHIITAKE MUSHROOMS

• 1 tsp. avocado oil or olive oil
• 5 oz shiitake mushrooms caps only, sliced thin, 142 g
• ¼ cup red or yellow onion diced, 40 g
• ½ tsp. dried thyme optional

SAUTÉED SPINACH

• 1 tsp. avocado oil if needed
• 6 cups baby spinach
• 1 clove garlic diced

TOPPINGS (CHOOSE 2-3)

• hummus
• avocado(s)
• sesame seeds
• pumpkin seeds
• hemp seeds

Instructions

In The Oven: Preheat oven to 425 degrees Fahrenheit (218 degrees Celsius).

First, line 2 baking sheets with parchment paper. On one sheet, lay out the tomatoes in a flat layer. Top evenly with garlic, salt, and thyme. Then in a bowl, toss the sweet potato cubes with the oil and spices. Lay out on the same baking sheet in a flat layer. Set aside. Next, in the same bowl, toss the cauliflower with the oil and spices. Lay this out on the second baking sheet in a single flat layer. Place both sheets in the oven, and bake for 30 minutes, tossing/flipping everything about half way through. Veggies should be soft and just starting to brown when done.

On The Stove

Meanwhile, make the lentils. In a medium stockpot over medium heat, add the oil, onion, garlic, and carrot. Cook for about 7 minutes, until fragrant. Then, add the lentils, thyme, and water. Bring to a boil, then cook over medium low for about 25 minutes, or until all water is absorbed. (You can drain off excess water if needed). Squeeze fresh lemon juice over the lentils and season with salt to taste, if desired. While that is cooking, sauté the mushrooms. In a pan over medium heat, heat the oil, then add the mushrooms, onions, and thyme. Sauté 5-7 minutes, stirring occasionally and adding water if needed to avoid sticking, until mushrooms are soft. Transfer the mushrooms to a bowl. Then return the pan to the stove (no need to wash, as you can use any remnants of oil for the spinach). Now, heat the pan again over medium heat. Add oil if needed (or use oil already there), then add garlic and spinach. Cook, stirring occasionally, 3-5 minutes, until wilted.

Assembling Your Veggie Bowl

When all of the components are done, you can assemble your veggie bowls. First, split all of the veggies in half, and put one half in each bowl. Next, add a scoop of hummus and sliced avocado. Last, top with a sprinkle of sesame seeds, hemp seeds, and / or pumpkin seeds, if desired.

Get a printable version of the recipe here.

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About the Author: Maria Marlowe is an Integrative Nutrition Health Coach who has helped thousands of people improve their health by optimizing their diet. She has created meal plans and programs to help you lose weight, clear up acne, and spend less time in the kitchen yet still eat healthy. She has been featured in Vogue, The New York Times, NBC, Well + Good, and more. Her first book,The Real Food Grocery Guide, will teach you how to eat healthy without going broke. Check out her site,www.mariamarlowe.com, or follow her onInstagram @MariaMarlowe andFacebook for more healthy recipes.

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