7 to 9 servings of phytonutrients or plant nutrients can feel daunting at times. A grain and veggie bowl can be a great way to get a lot of color in one meal. Start with a base of spinach, mixed greens or kale, adding some lentils, quinoa or other grain for protein. Next, stack on the veggies! ~ Steamed, Sauteed. Roasted or Raw. Finish by adding nuts and seeds and optional additional protein to the top and then a drizzle of your favorite dressing. You can easily get 5 good servings of color if you are intentional and prep some of these items ahead on the weekend!
Packed with protein, antioxidants, color, vitamins and minerals and most of all FLAVOR!
Remember ~ seeds and nuts count as teh color tan!
Author
Julie Gilbert
Ingredients
3 T olive oil, divided
1 small onion, chopped
1 garlic clove, minced
2 medium carrots, shredded
3 t. parsley, chopped
Salt and pepper to taste
¾ cup jasmine rice
1 ½ cups vegetable broth or chicken
½ cup cooked lentils
1 teaspoon white vinegar
4 large eggs
½ English cucumber, chopped
2 medium plum tomatoes
½ avocado, chopped
2 teaspoons red wine vinegar
2 cups arugula, divided
¼ cup crumbled goat cheese, divided
Directions
In a medium saucepan, heat 2 tablespoons olive oil over medium heat until shimmering. Add the onion and garlic. Cook, stirring occasionally, until the onion is translucent, about 3 minutes. Add the carrots, parsley, 1/4 teaspoon, salt and 1/8 teaspoon pepper. Cook, stirring occasionally, until the carrots have softened, about 3 minutes. Add the rice and the broth. Bring to a boil over high heat. Reduce the heat to medium low, Cover and simmer until the rice is tender, about 15 minutes. Set aside for 10 minutes, then fluff with a fork. Stir in the cooked lentils.
Meanwhile, fill a large saucepan 3/4 full with water and bring to a boil over high heat. Add the vinegar and reduce the heat to medium low, until simmering. Break one egg into a small cup and hold it near the surface of the water, then gently slide the egg into the water. Repeat with the remaining eggs. Cover the saucepan and cook for six minutes. Using a slotted spoon, remove the eggs and drain in a bowl lined with paper towels.
In a medium bowl, combine the cucumber, tomatoes, and avocado. Add the remaining one tablespoon olive oil, red wine vinegar and 1/4 teaspoon salt and 1/8 teaspoon pepper. Toss to coat.
In each of four bowls, place one half a cup of arugula. Over each, spoon 2/3 cup rice lentil mixture and 1/2 cup cucumber mixture. Top each with one egg and sprinkle with one tablespoon goat cheese.
Meal prep your eggs! Poach extras and you can enjoy them for up to four days. Alternately, you can boil eggs for a hard-boiled egg version.
For additional Protein, add diced chicken from a previous meal or buy a rotisserie chicken and shred.
