Hearty lentils, nutty brown rice, a hefty dose of garlic, and plenty of healthy veggies, happily co-mingle with a tart and tangy lemon-tahini dressing.
One of our (I mean my) 2018 New Year’s resolutions is to eat more meatless meals. Mr. EN is not 100% keen on this idea but I think I have a plan that will work for both of us: three meatless meals, two fish/seafood meals, and two “others” (beef, pork or chicken) for dinner each week. I will cook on the meatless and fish nights and Mr. EN will cook on the “other” nights. I’ll let you know how that goes…
For now, though, if one of your goals is to eat less meat and more plant-based meals this Lemon Tahini Goddess Bowl, adapted slightly from Angela Liddon’s, Oh She Glows Protein Power Goddess Bowl, is something you just have to make– soon!
The Nutrition 411
This dish is….
- An excellent source of protein due to the lentils and edamame
- A great source of healthy fat, due to the tahini (which is ground sesame seeds)
- High in fiber which protects your colon and your gut, and helps with digestion
- A good source of vitamin B12 (from the nutritional yeast) a vitamin often missing in vegan diets.
- High in vitamins A and C, because of all the nutritious veggies!
Cooking Tips
- Choose your grain. You can swap out any cooked whole grain you like or have. Try barley, spelt, wheat berries, farro or quinoa. You can even use leftover grains!
- Don’t overcook the lentils. They should be al dente, “firm to the tooth”.
- Cool cooked lentils and grains by spreading them out on a cookie sheet. This helps release extra steam so the lentils and grains don’t get too mushy or sticky.
- Use any greens you have: chard, kale, spinach, etc.
- Add extra fresh herbs if you wish such as dill or basil.
Just look at this beautiful bowl! So satisfying, healthy, and scrumptious.
After you eat this Lemon-Tahini Goddess Bowl, be sure to look in the mirror and thank your vegan-for-a-day, God or Goddess self for making it, and for taking care of and fueling your healthy body.
Wishing you a happy, healthy 2018.
Peace, love and good eats; from our empty nest to yours.
Trending in the Empty Nest Kitchen: Nutritional Yeast, purchased at a local health food store.
Mr. ENs Take on This Recipe: “A+, especially for vegan.” Would be even better with a nice piece of fish.”
Lemon Tahini Goddess Bowl
Yield 4 servings
Ingredients
- 1/4 cup tahini
- 4 cloves garlic
- Juice of 1-2 lemons (about 1/3 cup)
- ¼ cup nutritional yeast
- 2-3 tablespoons olive oil
- 1/4 -1/2 teaspoon salt
- Black pepper
- 1 cup cooked lentils
- 1 cup cooked farro, brown rice, barley or spelt
- 1 ½ teaspoons olive oil (for sautéing the veggies)
- 1 medium red or white onion, chopped
- 1 red pepper, chopped
- ½ cup frozen edamame, shelled, and defrosted
- ½ cup cherry tomatoes, sliced in quarters
- 1 ½ cups baby kale, chopped
- ¼-1/2 cup chopped fresh parsley
Instructions
- In a food processor blend until smooth: tahini, 2 cloves (set aside the other two cloves) fresh garlic, lemon juice, 3 tablespoons olive oil, salt and pepper. Set aside.
- In a medium size skillet, heat 1 ½ tablespoons olive oil. Add the onion and the other two cloves of garlic (minced) to the skillet and cook over medium until translucent, about 4 minutes.
- Stir in the chopped red pepper and tomato and sauté for another 7 to 8 minutes.
- Add the kale, cooked brown rice and lentils, and stir to combine. Sauté until just wilted. Remove the pot from the heat.
- Stir in the dressing, and the fresh parsley. Season with salt and pepper to taste.
Notes
- Save the extra two servings for lunch, or reduce the recipe by 50% to make two servings.
- It’s hard to make a small batch of this dressing in a food processor. If you reduce dressing recipe by 50% blend it well with a whisk instead of a food processor.
Nutrition Facts
Serving Size 1 1/2 -2 cups
Amount Per Serving | ||
|---|---|---|
Calories 362 | ||
% Daily Value | ||
Total Fat 20 g | 31% | |
Saturated Fat 3 g | 15% | |
Sodium 228 mg | 10% | |
Total Carbohydrates 33 g | 11% | |
Dietary Fiber 9 g | 36% | |
Protein 4 g | 8% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
We are making this for dinner tonight!