This vibrant wild rice bowl is filled with nourishing elements like chickpeas, corn, pickled onions, and beets, all topped with a zesty herb lemon yogurt sauce for a flavorful meal.
Wild rice makes the right satisfying, chewy base for these scrumptious bowls. Mixed with recent spinach, roasted beets, tangy pickled onion and yogurt sauce, these bowls scrumptious loads of flavour in addition to fiber and different vitamins. You may also attempt wild rice on this Harvest Bowl Recipe.
There’s a number of steps to creating these however total they’re fairly easy to place collectively. Whether or not you’re new to home made bowls or skilled bowl maker, this one is certain to be successful.
For those who’re prepared for extra, a few of my favourites are these Vegan Farro Bowls, Cauliflower Chickpea Potato Bowls, Veggie Energy Bowls and Vegan Quinoa Energy Bowls.
Components
- Rice: Use any wild rice or wild rice mix. This may be substituted with every other complete grain equivalent to quinoa or farro. When you have additional wild rice, attempt it on this Wild Rice Salad or Creamy Cauliflower Wild Rice Soup.
- Lemon: You may substitute white or crimson wine vinegar for a variation.
- Contemporary Herbs: I used half parsley and half cilantro. Combine and match with different recent herbs like dill, basil or mint. You need about 1 large handful in whole.
- Beet: Beets may be substituted with different root greens like candy potatoes or carrot or you possibly can use a mix. The recipe requires roasting the beets however you possibly can additionally add them uncooked and grated.
- Yogurt: Use any plain unsweetened plant-based yogurt. Simply be certain that the style is okay for you as it would come by way of the dressing if it’s sturdy. You may substitute any thick plain yogurt.
- Spinach: Substitute kale massaged with slightly olive oil to melt.
- Maple Syrup: Substitute honey or agave syrup. Sugar would additionally work in a pinch.
This checklist is just not full. Please see the recipe card on the finish of the submit for the whole ingredient checklist with measurements and detailed directions.
Step-by-Step Directions
Step 1: Cook dinner the wild rice in accordance with bundle directions.
Step 2: Add the onion and vinegar to any bowl or container with a pinch of salt. Cowl with boiling water and put aside.
Step 3: Add the sliced beet to a big baking sheet with 2 tsp oil, salt and pepper. Combine with a spatula and organize in a single layer. Roast for 30-40 minutes till tender.
Step 4: Add the corn and chickpeas to a different baking sheet with 1/2 tsp oil, salt and pepper. Add to oven as soon as the beets have been in about 15-20 minutes. Roast for 15-20 minutes.
Step 5: Add all the dressing elements to a small blender or mini meals processor and mix till clean. Season with salt and pepper.
Step 6: Divide all the elements between 4 bowls. Sprinkle with the non-compulsory sunflower seeds if desired.
Recipe FAQs
Assembled bowls may be saved within the fridge in hermetic containers for as much as 4 days. For those who’ll be reheating the bowls, retailer the dressing and pickled onion individually and add after reheating. For those who’ll be consuming them chilly, you possibly can add evetying earlier than storing although I nonetheless advocate storing the dressing individually.
Sure. This recipe is gluten-free as written.
Extra Vegan Bowls
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Preheat the oven to 400F and convey water to a boil on the stovetop or in a kettle for the pickled onions.
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Cook dinner the rice in accordance with bundle directions.
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Add the thinly sliced onion to a bowl or glass container with the vinegar and a pinch of salt. Pour the boiled water oven them till all the onion is submerged. Put aside for now.
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Scrub the the beets and slice off the roots and suggestions. Slice in half then into 1/4-inch slices. Place on a big baking sheet. Drizzle with the oil and season with salt and pepper. Use a spatula to toss and coat the beets in oil then organize in a good layer. Roast the beets for 30-40 minutes till tender.
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Add the corn and chickpeas to a separate baking sheet with 1/2 tsp olive oil. Season with salt and pepper. When the beets have been within the oven for quarter-hour, add the corn and chickpeas to the oven and roast for 20 minutes.
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Add all the dressing elements to a mini meals processor or small blender and course of till clean. Season with salt and pepper, to style.
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Assemble the bowls by divding the spinach, cooked rice, corn and chickpeas, beets and non-compulsory sunflower seeds between 4 servings. Add desired quantity of pickled onion to every and spoon the sauce over till you have used all of it.
Retailer assembled bowls within the fridge for as much as 4 days. For those who plan on reheating leftovers, retailer dressing individually and add after reheating.
Serving: 1bowl, Energy: 523kcal, Carbohydrates: 85g, Protein: 23g, Fats: 13g, Saturated Fats: 2g, Polyunsaturated Fats: 5g, Monounsaturated Fats: 5g, Ldl cholesterol: 4mg, Sodium: 516mg, Potassium: 1276mg, Fiber: 15g, Sugar: 18g, Vitamin A: 3875IU, Vitamin C: 35mg, Calcium: 244mg, Iron: 5mg
