Winter Sunshine Rainbow Bowls

Six more weeks of winter. Technically, only four until it’s “spring”, but in Alberta we get snow and cold weather lasting until April. However, today was a fair day with lots of sunshine, and it put me in a good mood. I decided to make sunshiny lunch bowls filled with a rainbow assortment of healthy foods to keep me going all week.

Rainbow bowls (3 of 4)

Sometimes called Abundance Bowls, these meals have a grain base combined with legumes, vegetables, and seeds. Mine contains steamed broccoli, quick-pickled red cabbage, roasted red peppers, and lentils, topped with a peanut-sesame-lime dressing. For extra protein, I’ve included quinoa and pumpkin seeds. For the calorie curious, one bowl has 395 calories, 57g carbs, 12g fat, and 19g protein. To make ahead for the week, I prefer to prepare each set of ingredients and only combine the night before.

Winter Sunshine Rainbow Bowls – An original recipe by Agent Minty

Ingredients:

  • Grains and Lentil Mix (Recipe Below)
  • Red Cabbage Quick Pickle (Recipe Below)
  • 2 red peppers, roasted, with skins and seeds removed
  • 2 heads of broccoli, stems and florets diced and steamed
  • 5 Tbsp raw pumpkin seeds
  • Peanut-sesame-lime Dressing

Instructions:

  1. Spoon 1/5 of the grains and lentil mix into each bowl.
  2. Arrange on top 1/5 each of the cabbage, sliced roasted peppers, broccoli, and pumpkin seeds.
  3. Drizzle dressing on top and enjoy.

Rainbow bowls (2 of 4)

Grains and Lentils Mix

Ingredients:

  • 3/4 cup dried quinoa
  • 1/4 cup dried red lentils
  • 1/2 cup cracked wheat

Instructions:

  1. Wash quinoa well and combine with 2 cups of water.
  2. Bring to a boil on high and simmer with lid on for 7 minutes.
  3. Stir in the lentils, and turn down heat to medium-low for 5 minutes.
  4. Stir in cracked wheat and 1/4 more water.
  5. Allow to return to a simmer for 2 minutes, then turn off heat.
  6. Sit, covered with a lid, for at least 10 minutes.

Red Cabbage Quick Pickle

Ingredients:

  • 1/3 red cabbage, shredded (about 2 cups)
  • 2 Tbsp apple cider vinegar
  • 1 Tbsp maple syrup
  • 1 tsp salt

Instructions:

  1. Combine all ingredients and sit at room temperature at least one hour.

Peanut-sesame-lime Dressing

Ingredients:

  • 2 Tbsp lime juice
  • 2 tsp olive oil
  • 2 Tbsp peanut butter
  • 2 Tbsp tahini
  • 1 1/2 tsp soy sauce
  • 1/4 tsp salt
  • 1 tsp maple syrup
  • 1/2 tsp Sriracha (reduce if you dislike spicy things)
  • 1/3 cup water

Instructions:

  1. Combine all ingredients and blend until smooth.

I’m going to enjoy this bit of brightness and sunshine in my days all week – I hope you have a good week, too!

Rainbow bowls (4 of 4)

Advertisements

Sick day soup

Ah, the late-winter cold. Charming cousin to the Autumn and Christmas colds I’ve had this year. Despite me taking better care of myself than ever, a little bit of stress and enough germs in the workplace had me down for the weekend, plus yesterday. I felt indifferent to most food, but I wanted to make something healthy and filling, that wouldn’t upset my tummy.

Enter this soup. It’s packed with protein and carotenes, and makes enough to last for days. Think of it as the charming cousin of split pea soup and sweet potato soup. Also, it’s darn cheap to make, and tastes delicious with garlic toasts and plenty of cracked black pepper. Note that you can use a different mix of split lentils and beans, but for the best texture you should choose mostly ones that have their skins removed.

Lentil-yam-soup

 

 

 

Sweet potato, lentil, and sun-dried tomato soup – An Agent Minty original recipe

Makes eight 1-cup servings.

Ingredients:

  • One medium sweet potato, cubed
  • Olive oil
  • Herbs: parsley, sage, savoury
  • 1 cup red lentils
  • 3/4 cup moong dal
  • 2/3 c green lentils
  • 2 veggie bouillon cubes
  • 1 small can of V-8
  • 1.5 Tbsp nutritional yeast
  • 1/4 cup oil-packed sun-dried tomatoes

Instructions:

  1. Toss sweet potato cubes in enough oil to generously coat.
  2. Toss with salt and herbs of choice.
  3. Bake in a casserole dish at 400F for approximately 40 minutes, until very soft. 
  4. Meanwhile, wash your lentils until the water runs clear.
  5. Add the lentils to 8-10 cups of water, pus a generous amount of olive oil in a large pot and heat on medium-high.
  6. Once the lentils have come to a boil, turn heat to a gentle simmer and add bouillon cubes and V-8. Partly cover with a lid.
  7. Add more water as needed to prevent the lentils from sticking, stirring every 10 minutes or so.
  8. Simmer lentils for 30-40 minutes until they are very soft and start to break apart.
  9. Add in cooked sweet potato, sun-dried tomatoes, and nutritional yeast. 
  10. Simmer for another 10 minutes to allow flavours to combine.
  11. Using an immersion blender, puree soup until it is smooth.
  12. Season with salt as needed.