Golden Avocado Dressing Bulgur Bowl

Here's my version of a delicious and healthy grain bowl recipe from Cooking Light magazine.  Cooking Light gave credit to Adam Hickman for the original, and I left his sauce as originally published except...I doubled it!  It's the crowning glory of this bowl recipe.

Ingredients:

2 c. boiling water

1 c. uncooked bulgur

1 t. salt, divided

2 15-oz cans chickpeas, rinsed and drained

1.5 T. canola oil

2 cups finely chopped carrots (I use the bagged, pre-shredded carrots.)

½ c. sliced shallots or white parts of scallions

2 bunches lacinato kale, de-stemmed and chopped (I am sure other kale varieties would work fine, too.)

½ t. freshly ground black pepper

1 avocado, peeled and pitted

3 T. extra virgin olive oil

Juice of 1 lemon

2 T. tahini

2 cloves garlic, peeled

½ t. ground turmeric

½ c. flat leaf parsley, chopped (or more, to taste)

Method:

Mix the boiling water, bulgur, and ¼ t. salt in a medium bowl, and allow to stand until the bulgur is chewy, about 15-20 minutes.  When chewy consistency is reached, drain off any excess water.

In a large, deep-sided skillet with a lid, add the chickpeas and lightly dry them over medium-high heat, about 3-4 minutes.  Add the canola oil, carrots, and shallots (or scallions), and sauté about 5 minutes.  Add the kale, cover, and cook until the kale is slightly wilted and carrots are tender, about 3 minutes.  Uncover and remove from heat.  Stir in ½ t. salt and the black pepper.

Process the avocado, olive oil, lemon juice, tahini, garlic, turmeric, 2 T. water, and remaining ¼ t. salt in a blender or food processor until smooth.  Additional water can be added 1 T. at a time if needed to bring the avocado sauce to the desired consistency.

Stir the parsley into the kale mixture.  Divide the bulgur between 4 wide, shallow bowls.  Top with the veggie mixture and drizzle with the avocado dressing.  Serves 4.

Mediterranean Bulgur Bowl

I made this one up myself, but the sauce is based on a bowl sauce from Eating Well magazine.  It's super easy, so it's perfect for a weeknight, and besides boiling water, there's no heat involved, so it's perfect for summer!

Ingredients:

1 c. bulgur

2 c. boiling water

¾ t. salt, divided

¼ c. tahini

Juice of one lemon

1 clove garlic, peeled and minced (or ¼ t. garlic powder)

4 T. extra virgin olive oil

2 cans chickpeas, drained and rinsed

1 cucumber, diced

1 pint cherry or grape tomatoes, halved

½ c. fresh parsley, chopped

Method:
Mix the bulgur, boiling water, and ¼ t. salt in a medium bowl, and allow to stand until the bulgur is chewy, about 15-20 minutes.  When chewy consistency is reached, drain off any excess water.

Meanwhile, whisk together the remaining ½ t. salt, tahini, lemon juice, garlic (or garlic powder), and olive oil.  Add up to ¼ c. water, 1 T. at a time, to bring the sauce to the desired consistency.

Divide the bulgur between 4 wide, shallow bowls.  Top each bowl with ¼ of each:  chickpeas, cucumber, tomatoes, and parsley.  Drizzle each bowl with ¼ of the sauce.  Serve immediately.

Serves 4.

Green Curry over Quinoa

Based on Jason Wyrick’s Green Curry with Mango and Sweet Potato recipe published in Vegan Health and Fitness magazine.

Ingredients:

1 c. quinoa

2.5 c. water, separated

½ t. salt, separated

1 15-oz can coconut milk

2 T. vegan green curry paste

1 sweet potato, peeled and chopped

2 c. frozen mukimame (shelled edamame)

10-oz bag frozen cauliflower florets

1 bell pepper, chopped (any color is fine; red is colorific)

Juice of 2 limes

1 mango, chopped

¼ c. roasted, unsalted peanuts

Method:
Rinse the quinoa under cold water.  Combine the quinoa, 2 c. water, and ¼ t. salt in a medium saucepan.  Bring to a boil, cover, reduce heat to low, and simmer 15 (or so) minutes until the liquid is fully absorbed but the quinoa is not mushy.  Fluff quinoa with a fork.

Meanwhile, in a deep, large skillet with a lid, heat 2 T. of the coconut milk over medium heat.  Stir in the curry paste until fully combined.  Add the rest of the coconut milk, the remaining 1/2 c. water, and the remaining ¼ t. salt.  Again, stir until fully combined.  Add the sweet potato, bring to a boil, cover, and reduce heat.  Simmer 5 minutes.  Stir in the mukimame and cauliflower, re-cover, return to a simmer, and steam for 5 minutes or until sweet potato can be pierced with a fork.  Add the bell pepper and re-cover.  Steam for 3 minutes or until everything is warmed through but not mushy.  Stir in the lime juice and mango. Add additional salt to season to taste, if desired.

Divide the quinoa between 4 wide, shallow bowls, and spoon the curry over the quinoa.  Serve topped with the peanuts.  Serves 4.

Chickpea Curry over Riced Cauliflower

Here's an easy, spicy main dish from Eating Well.  We serve it over cauliflower rice, but you can use regular rice if you prefer.

Ingredients:
2 10-oz bags frozen riced cauliflower
1 serrano pepper, cap removed
4 cloves garlic, peeled
1- to 2-inch piece of ginger, peeled
1 onion, peeled and chopped
6 T. canola oil, divided
2 t. ground coriander
2 t. ground cumin seeds
1/2 t. turmeric powder
2 15-oz cans diced tomatoes (do not drain)
1/2 t. salt
2 t. garam masala (This is an Indian seasoning.)
2 15-oz cans chickpeas (aka garbanzo beans), drained and rinsed

Method:
Take the riced cauliflower out of the freezer so it can start thawing.

Pulse the serrano, garlic cloves, and ginger in a food processor until minced.  Add onion and pulse until finely chopped but not watery.

In a small stockpot (not saucepan - This will still be a big pot.), heat 5 tablespoons of the oil over medium heat.  Add the onion mixture, coriander, cumin, and turmeric, and sauté until the vegetables are soft, about 5 minutes.

Pulse the tomatoes and their juices in the food processor until they are also finely chopped.  Add the tomatoes, salt, and garam masala to the onion mixture in the pan.  Cover and cook at a gentle simmer for about 10 minutes.  Stir in chickpeas until warmed through.

While the tomato mixture is simmering, heat the remaining tablespoon of oil in a large skillet over medium heat.  Add the riced cauliflower and sauté until tender, 5 - 10 minutes.  Salt to taste.

Serve the chickpea mixture over the riced cauliflower.  Serves 4.

Burrito Bowl

This recipe kind of seems like I should have thought of some riff on this idea myself, but since I didn't, I'm thankful Southern Living magazine did.  I tweaked it to make it vegan and a little more "from scratch", but it's otherwise as they published it:  YUM!

Ingredients:
1 c. brown rice
2 1/2 c. water, divided
1 t. salt, divided
2 T. canola oil, divided
juice of a lime, divided 
3 large Roma tomatoes, chopped
1/2 jalapeno pepper, seeded and de-veined, minced
3 T. finely chopped onion
2 15-oz. cans black or pinto beans, drained and rinsed
1 t. chili powder
1/2 t. ground cumin
2 ears corn, shucked, de-silked, and kernels cut away from the cob
4 c. finely chopped romaine lettuce
2 ripe avocados, diced
4 T. vegan sour cream

Method:
Combine rice, 2 c. water, 1/4 t. salt, and 1 T. oil in a large saucepan with a lid.  Bring to a boil, cover, reduce heat to low, and simmer 40 minutes.  Remove from heat.  Let rice stand 5 minutes, then fluff with a fork

Meanwhile, combine the tomatoes, jalapeno, onion, juice of 1/2 lime, and 1/4 t. salt.  Set aside.

Combine beans, remaining 1/2 c. water, chili powder, cumin and 1/4 t. salt in a small saucepan.  Cook over medium until beans are hot, about 5 minutes.  Remove heat and cover to keep warm.

Heat remaining 1 T. oil in a medium-size cast-iron skillet over medium-high heat.  Add the corn and cook, stirring occasionally, until slightly charred (about 5 minutes).  Sprinkle with juice of remaining 1/2 lime and remaining 1/4 t. salt.

Divide rice, beans, corn, tomato mixture, lettuce, avocado, and sour cream between 4 wide, shallow bowls.  Serves 4.

Vegan Spinach Artichoke Dip

I've been saving this recipe from the now-defunct Vegetarian Times magazine for literally years.  I finally got around to making it for the "big football game" this year, and it is fantastic!  It's from a lovely vegan food blog called Dreamy Leaf.  Check them out!

 

Ingredients:

1 12-oz. package soft silken tofu (Be sure to get the silken tofu, not the crumbly Chinese tofu.)

1/4 c. nutritional yeast

1 T. lemon juice

1/2 t. crushed red pepper

1/2 t. freshly ground black pepper

salt

1 T. olive oil

1/2 red onion, chopped

2 cloves garlic, minced

1 lb. frozen, chopped spinach, thawed and drained

1 14-oz. can artichoke hearts, drained and roughly chopped

Method:

In a blender, purée the tofu, nutritional yeast, lemon juice, crushed red pepper, ground black pepper, and a pinch of salt until creamy and fully blended.

Heat the olive oil in a large skillet over medium heat.  Add the onion and garlic, and cook until slightly softened (2 - 5 minutes).  Add the spinach and artichokes, and cook another 5 or so minutes until everything is soft and warmed through.  Add the tofu, and continue cooking 2 - 3 minutes until fully heated through.  Transfer to a serving dish, and enjoy!

Makes about 2 - 2.5 cups.

Fantastic Salad

A lovely, easy rainbow salad brought to you by me...

Ingredients:
pre-washed, packaged spring mix
chopped red cabbage
shredded carrots (I buy the packaged, pre-shredded kind when I'm super busy.)
roasted red peppers, chopped (Make sure there is no sugar in the brand you buy.  I use Mezetta.)
yellow cherry tomatoes, halved
canned red beans, rinsed and drained
vinaigrette dressing (homemade or your favorite brand)
pepitas (These are hulled pumpkin seeds.  I buy them in bulk at Whole Foods.)
pepperoncini peppers

fancy crackers, for serving (I like La Panzanella's rosemary crackers.)

Method:
Using amounts suitable to you, combine the spring mix, chopped red cabbage, shredded carrots, roasted red peppers, cherry tomatoes, and red beans in a salad bowl.  Toss with a small amount of vinaigrette.  Top with pepitas and serve with pepperoncini peppers and fancy crackers.