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Vegetarian Grain Bowl

Other

Contributed by: BMC's Teaching Kitchen

Quinoa Bowl with Roasted Chickpea & Vegetables

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This is one of our recipe frameworks, which gives you the flexibility to use ingredients that you enjoy and that you may already have in your pantry or refrigerator.

Serves:
4 servings
Total Time:
30 minutes
Prep Time:
10 minutes
Cook Time:
20 minutes

Ingredients


Beans - 1 (15.5-oz) can of low-sodium beans (chickpeas, black beans, kidney beans etc.) Roasting_vegetables - 1 lb of one or more roasting vegetable (brussel sprouts, radishes, peppers, zucchini etc.) Oil - 1 Tablespoon high-heat cooking oil (canola, avocado, sesame, peanut or light olive oil) Seasoning - 1 teaspoon dried herb or spice of your choice (ground cumin, Italian seasoning, paprika etc.) Salt - 1 pinch Pepper - 1 pinch Grain - ½ cup whole grain (quinoa, brown rice, bulgar/blé) Water - 1 cup Olive_oil - ¼ cup Vinegar - 2 Tablespoons vinegar (apple cider, red wine, white wine, or balsamic vinegar) or lemon juice Mustard - 1 Tablespoon spicy mustard or dijon Garlic - 1 clove Greens - 8-10 oz (kale, spinach, romaine etc.)

Instructions

Step 1
Preheat the oven to 400 degrees Fahrenheit.
Step 2
Rinse and strain the beans, shake of excess water, and place on a sheet pan.
Step 3
Chop the vegetables into about 1-inch pieces and add to sheet pan. Drizzle with olive oil and season with herb/spice of choice.
Step 4
Add vegetables to sheet pan and roast with the beans for 30 minutes. Once cooked, sprinkle salt and pepper over the entire sheet pan.
Step 5
While the vegetables and chickpeas are baking, rinse your grains an pour into a saucepan with 1 cup water. Turn the heat to medium-high and bring to a boil.
Step 6
Once boiling, turn the heat to low, stir, and cover with a lid. Cook for 15 minutes (quinoa) or until water is absorbed.
Step 7
Make the mustard dressing by pouring olive oil, apple cider vinegar, and spicy mustard into a jar. Mince the garlic and add to the jar. Put on the lid and shake to mix.
Step 8
Place the kale into a large mixing bowl. Pour the mustard dressing over the kale and massage.
Step 9
Add the quinoa to the bowl of kale. Once the vegetables and chickpeas are cooked, add them to the bowl and mix until combined.

Notes

Blé is used in Haitian cooking. Known as bulgar in other cultures, it is also used in West African cooking and some Middle Eastern cuisines, as well.

Nutrition facts are based on the version in the photo, using quinoa, brussels sprouts and radishes.

Nutrition Information

Serving Size:
¼ serving
Calories:
425 Calories
Fat:
19
Saturated Fat:
2.4
Carbohydrates:
Net Carb: 52
Dietary Fiber:
16
Protein:
16
Sodium:
350

Dietary Restrictions

Vegan