Vegan Lentil Bowl with Brown Rice and Roasted Vegetables
EQUIPMENT
INGREDIENTS
- 7 ounces/200 grams butternut squash, cubed
- 1 eggplant, peeled and cubed
- 1 pound/450 grams artichoke bottoms, sliced
- 1 cup wakame seaweed, chopped
- 2 carrots, cut/peeled into thin strips
- ¼ red/white cabbage, thinly sliced
- 2 shallots, finely chopped
- 4 scallions, chopped
- 1 cup brown lentils, cooked according to package instructions
- 1 cup brown rice, cooked according to package instructions
- 1 teaspoon coarse salt
- 2 tablespoons olive oil
Dressing:
- 2 tablespoons almond butter
- 1 teaspoon coarse salt
- ⅓ cup vegan ponzu sauce (alternatively, you can combine ¼ cup of soy sauce with ¼ cup orange juice and ⅓ cup of lemon juice)
INSTRUCTIONS
- Preheat the oven to 390℉ (200℃).
- Line a baking dish with parchment paper. Spread the eggplant, eggplant, and artichoke, and spray with oil spray and sprinkle with a little salt. Bake for 25 minutes or until golden brown. Midway, flip the vegetables (Tip: remove the eggplant and place it in a box, moisten slightly with water, and close the box. This preserves the moisture of the eggplant).
- Place the roasted vegetables and the rest of the vegetables in a large bowl. Put the lentils in a bowl with water from the tap and vinegar (to neutralize the smell). Squeeze and add them to the salad. Add the brown rice. Mix the sauce ingredients well and pour them over the salad half an hour before serving.
MY NOTES
FAQ
Can I make this lentil bowl in advance and store it for later?
Sure. You can prepare the components in advance and assemble the salad just before serving to keep it fresh and vibrant. Keep the dressing separate until you’re ready to enjoy it to prevent wilting.
tips for the best roasted vegetables
- Uniform Sizing: Cut the vegetables into uniform sizes to ensure even cooking. This prevents some pieces from overcooking while others are undercooked.
- Preheat the Oven: Make sure your oven is fully preheated before placing the vegetables inside. A hot oven ensures that they roast properly.
- Use High Heat: Roast at a relatively high temperature, around 200-220°C (400-425°F), for a nice caramelization and crisp texture.
- Single Layer: Spread the vegetables in a single layer on the baking sheet. Overcrowding can lead to steaming instead of roasting.
- Season Well: Toss the vegetables with olive oil, salt, and your preferred seasonings for flavor. Consider adding herbs and spices for extra taste.
- Stir Occasionally: To promote even browning, stir the vegetables halfway through the roasting time.
- Watch Closely: Keep a close eye on the oven, especially towards the end, to prevent overcooking or burning.
- Test for Doneness: Check for doneness with a fork or knife. Vegetables should be tender and have a slight crispness.
What nutritional benefits does this lentil bowl offer?
Lentils provide a rich source of plant-based protein and dietary fiber, promoting fullness and aiding digestion. They are also low in fat and high in complex carbohydrates, offering sustained energy. The colorful array of vegetables, including eggplant, carrots, and cabbage, supply essential vitamins and minerals, such as vitamins A and C, potassium, and folate. The zesty sauce, featuring citrus juice, adds a refreshing burst of flavor and vitamin C. Additionally, almond butter contributes healthy fats and protein. Overall, this dish offers a well-rounded combination of nutrients, making it a wholesome choice for a balanced, nutritious meal.
What is the recommended serving size for this dish?
The recommended serving size for this dish is typically one generous bowl or plateful. However, serving sizes may vary depending on individual preferences and dietary needs. Adjust the portion to your appetite and dietary requirements.
