I recently had an opportunity to partner with my very talented and lovely friend, Becky Striepe of Glue & Glitter. We transformed one big batch of lentils and quinoa into two tasty salad and grain bowls! Once you prep the lentils and quinoa, it's easy to create a variety of meals using the legume and grain throughout the week. Get Becky's yummy Lentil Quinoa and Kale Salad here.
With that same batch of lentils and quinoa, I created the Cruciferous Goodness Bowl. I love this bowl because:
Cruciferous vegetables are nutritional powerhouses, offering great health benefits and tasting delicious when roasted. They are rich in fiber for digestive health, vitamin C for immune system support, and plant compounds that may help prevent various types of cancer. This group of vegetables includes broccoli, cauliflower, kale, Brussels sprouts, radishes, chard, mustard greens, cabbage, and arugula.
Cooking quinoa and lentils, which are a whole grain and a plant-based protein, is incredibly simple! You can put them in the same pot, allowing them to cook simultaneously and finish together.
When you add the veggies, quinoa and lentils together then top them with garlic ginger peanut sauce, you have a crunchy, nutrient-dense bowl that is bursting with flavor.
Plus, if you're not a fan of raw radish, roasting them creates a sweeter flavor.
Alternatively, you can effortlessly replace them with another robust vegetable such as cauliflower or Brussels sprouts (I know, another divisive veggie!). The key is to personalize this bowl with your preferred vegetables. Ultimately, it's essential to enjoy your food, particularly if you're the one preparing it!
Why grain bowls are so fantastic
Let's discuss grain bowls! Making a grain bowl is one of my favorite activities because it's simple to put together if you have the grain cooked and prepared in the refrigerator. To craft a well-balanced, satisfying, nutritious, and delicious grain bowl, you essentially need four components:
whole grains or starch (rice, quinoa, farro, wheat berries, sweet potatoes, or potatoes, etc)
your favorite veggies (broccoli, kale, mushrooms, cauliflower, asparagus, etc ... the list is big!)
a plant-based protein (chickpeas, lentils, black beans, white beans, tofu, tempeh, nuts, seeds)
a sauce, dressing or simply a squeeze of lemon or a drizzle of tahini will do!
Enhance the flavor and texture of grain bowls with optional add-ins like herbs, spices, kimchi or kraut, microgreens, and sprouts. The possibilities for creating diverse grain bowls are vast. Check out this blog post for more information on crafting the perfect bowl. Meanwhile, try the Cruciferous Crunch Bowl recipe below!
Cruciferous Goodness Bowl
Serves: 4
Prep time: 15 minutes
Cooking time: 30 minutes
Ingredients
Lentils and Quinoa
1 cup dry, rinsed well brown or green lentils
1 cup dry, rinsed well organic quinoa
2 cups water
2 cups vegetable broth
Roasted Broccoli and Radish
2 cups cut into 1-inch florets broccoli
2 cups cut into quarters (or halves if they're small) radish
1-2 tbsps extra-virgin cold-pressed olive oil
1/4 tsp salt
1/4 tsp ground black pepper
Pickled Red Onion Ingredients
1 small or medium red onion
1/2 cup red wine vinegar
1/2 cup water
1/4 tsp salt (optional)
Garlic Ginger Peanut Sauce
1 tbsp mellow white or chickpea organic miso
1/4 cup unsweetened, crunchy or smooth peanut butter
2 tbsps organic tamari or coconut aminos
1 tbsp organic rice vinegar
1 tbsp maple syrup
1-2 tsp chili paste or other hot sauce of choice (optional)
2 tsps finely minced ginger
1 tsp finely minced garlic
1/4 cup water
More bowl ingredients
4 cups leafy greens
1/4 cup peanuts
Directions
Preheat the oven to 425 degrees F. Line a baking sheet with parchment paper.
Make the lentils and quinoa together: Combine the rinsed lentils, quinoa, water and vegetable broth in a large stovetop pot. Bring the mixture to a boil over medium-high heat, then decrease the heat a bit to maintain a gentle simmer. Cook until the lentils and quinoa have absorbed all of the water, uncovered, about 20 minutes. When the lentils and quinoa are tender, remove the pot from heat, cover, and let them steam for 10 minutes. Remove the lid and fluff with a fork.
Meanwhile, roast the vegetables: Add the broccoli and radish to a large bowl. Add 1-2 tablespoons of olive oil and stir well to coat the vegetables. Space the broccoli and radish out evenly on the parchment-lined baking sheet. Sprinkle with a little salt and pepper. Roast for 20 minutes.
Make the pickled onions: Add the sliced onions, red wine vinegar, water, and salt to a large bowl. With clean hands, massage the onions into the red wine vinegar. Set aside.
Make the sauce: Place all ingredients in a medium bowl and whisk until the peanut butter and miso are completely dissolved. Alternatively, you can add all of the ingredients to a food processor or blender and blend until smooth.
Assemble your bowl: Divide the leafy greens between four bowls. Add about 1 ½ cups of the lentil and quinoa mixture. Add ½ cup each of the broccoli and radish. Add 2-3 fork fulls of the pickled onions.
Spoon 2-4 tablespoons of the garlic ginger peanut sauce on top of each bowl.
Sprinkle peanuts on top for some extra crunch.
Notes and Substitutions
Time-saving tips
Make the lentils and quinoa ahead of time and store in the refrigerator for up to 5 days.
Make the sauce ahead of time and store in the refrigerator for up to 7 days.
Add more deliciousness and nutrition
Add chopped herbs like chives or cilantro on top.
Sprinkle crushed red pepper flakes on top if you like more spice.
Add grilled tofu or tempeh on top.
Include probiotic-rich veggies like kimchi or kraut.
Nut-free
Use sunflower butter and sunflower seeds in place of peanut butter and peanuts.
Use tahini and sesame seeds in place of peanut butter and peanuts.
Nutrition Information
Per serving (4 servings): 607 calories, 77 grams carbohydrates, 24 grams fiber, 31 grams protein, 20 grams fat, 1470 milligrams sodium
Comments