Today I would like to share with you this recipe for a quick and nourishing lunch or dinner. Vegan bowls or vegetarian bowls are something of a revelation for me , healthy meal wise. They are basically a salad which can be had as a meal. Sometimes a salad seems too simple to have as a full meal but too cumbersome to make as an addition to a meal. These bowls solve the situation by using a combination of a variety of vegetables, a grain of choice, a protein of choice and a quick sauce to pour over. These are not just raw salads and have a combination of roasted and steamed ingredients. I quite enjoy the overall texture, flavours and simplicity of these bowls.
The vegetables combination can have a combination of root vegetables, greens and some extras. My vegan bowl recipe has a combination of sweet potato and onions as my root vegetable, kale for my greens and zucchini and asparagus for the additional vegetables. You can use any combination you prefer and can add squash or pumpkin, peppers, beetroot, cauliflower, mushrooms and spinach. I like this combination of root vegetable + greens + veg extras as it gives you a good variation of nutrients, colours and flavour.
For the protein bit in this Vegan lunch bowl I have used roasted chickpeas. These are a really delicious way of eating chickpeas. I soaked the chickpeas for a few hours and then pressure cooked till tender before roasting it with the spices. You can also use tinned chickpeas for a quicker version of doing this. These crunchy chickpeas are so tasty that they can be had alone as a snack or even as a garnish in a soup instead of bread croutons. You can add any variation of spices and flavouring of your choice making it Italian or Indian. You can be as creative as you like! These bowls usually need a protein and I have used chickpeas. You can any other beans such as fava beans, black beans or kidney beans. You can also make this non-vegetarian by adding chicken or salmon.
For the grains I used bulghur wheat. You can use wholemeal couscous, brown rice, black rice, wild rice, whole buckwheat or quinoa. You can also make this a grain free meal and skip adding any grains. This is your choice. The grains usually bulk out the salad to make it a full meal. I use a small portion to add flavour and texture.
The Big Vegan Bowl
I have oven roasted almost all the ingredients making it quite simple. I have also made a simple tahini based no-cook sauce to combine everything together. As you must have realized this recipe is not much of a recipe but more of a combination of ideas! There are no hard and fast rules and the only emphasis is ensuring this to be as healthy as well as tasty! I like to add a lot of vegetables, please feel free to reduce and make it as convenient.
This recipe is inspired by the Minamilist’s baker’s Buddha Bowl and hence has more Indian flavours. I hope to make a variety of these with Mexican flavours, South-East Asian flavour and Mediterranean flavours! Do let me know if you think of any interesting flavour combinations I can use to make my ext big Vegan bowl!
Do keep me posted if you try this recipe and post photos on instagram with the #meghnaskitchen. I would love to be a part of your healthy eating lifestyle!:)