Cruciferous Crunch Bowl

 

This grain bowl tops the charts for three reasons. First, cruciferous veggies are nutrition powerhouses and have been shown to help reduce the risk of cancer and heart disease, as well as foster a healthy gut with their high fiber content. Second, the grain bowl contains four milligrams of vitamin E per serving. Third, making quinoa and lentils couldn’t be easier! They go in the same pot to cook together and finish together (broccoli and radish do the same — roast together and finish together). It’s like they’re all best friends holding hands as they cross the finish line.

Cruciferous Crunch Bowl

Ingredients

Lentils and Quinoa

 1 cup brown or green lentils (uncooked, rinsed well)

 1 cup organic quinoa (uncooked, rinsed well)

 2 cups water

 2 cups vegetable broth (unsalted, preferably homemade)

Roasted Vegetables

 2 cups broccoli (cut into 1-inch florets)

 2 cups radish, cut into quarters (or halves if they’re small)

 2 tbsp vegetable broth (unsalted, preferably homemade), +2 Tbsp as needed

 ¼ tsp salt (optional)

 ¼ tsp ground black pepper (optional)

 4 cups organic leafy greens (of your choice)

 2 tbsp peanuts

 ¼ cup cilantro, chopped (optional)

 1 batch Pickled Red Onions, link in Directions (optional)

 1 batch Miso Peanut Sauce, link in Directions, or your own favorite sauce

Directions

1

Preheat the oven to 425 degrees F. Line a baking sheet with parchment paper.

2

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 (taste test!), remove the pot from heat, cover, and let them steam for 10 minutes. Remove the lid and fluff with a fork.

3

Meanwhile, roast the vegetables: Space the broccoli and radish out evenly on the parchment-lined baking sheet. Brush with vegetable broth. Sprinkle with a little salt and pepper, if desired. Bake for 20 minutes.

4

Assemble your bowl: Divide the leafy greens between four bowls. Add about 1 ½ cups of the lentil and quinoa mixture to each bowl. Add ½ cup each of the broccoli and radish. Add 2–3 forkfuls of the pickled onions, if using.

5

Spoon 2–4 tablespoons of the Miso Peanut Sauce on top of each bowl.

6

Sprinkle peanuts on top for some extra crunch and cilantro for extra flavor (or herb of choice).

Chef's Notes

Substitutions
Instead of broccoli, roast cauliflower or Brussels sprouts.

Instead of roasted veggies, use raw.

For the leafy greens, use red leaf lettuce, romaine, arugula, or kale.

Instead of peanut butter use almond butter.

Substitute water for vegetable broth when cooking the lentils and quinoa.

Instead of Miso Peanut Sauce, use another homemade sauce or dressing you have on hand or prefer. Or, simply add a squeeze of lemon and nutritional yeast on top.

Peanut allergy?
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./p>

Sugar-free
Use date paste in place of maple syrup.

Prep Ahead
Make the Pickled Red Onions ahead of time and store them in an airtight container in the refrigerator for up to 7–10 days.

Make the Miso Peanut Sauce ahead of time and store it in an airtight container in the refrigerator for up to 5 days.

Make the lentils and quinoa and store in the refrigerator for up to 3 days.

Add more delicious nutrition
Add a sprinkle of seeds like flax, chia or hemp seeds 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.

Storage
Keep leftovers in an airtight container in the refrigerator for 3 days.

https://foodrevolution.org/recipes/cruciferous-crunch-bowl/