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Hearty Winter Power Bowl with Buddha Dressing

December 27, 2016

 

The snow is flying here in the mountains, which makes me want to cozy up with a bowl of something satisfying and warm. I know as the temperatures drop it can be tempting to reach for a box of KD when you get home, but this can leave you bloated, tired and ready for bed. I’m craving comfort foods as well, and I’ve got your solution ladies and gentlemen! For my final “year of the pulses” recipe, try this hearty winter power bowl! It’s chocked full of protein, fibre, antioxidants and delicious flavours to keep you feeling energized and satiated! Plus, the warm buddha, peanut dressing leaves this dish as healthy as a salad with a comfort food feel.

 

I love how versatile the ingredients of this recipe are as well, no arugula? Totally cool, sub in kale, spinach or your favourite green of choice! No time to make the dressing? Just use whatever favourite dressing you have in your kitchen…but this dressing is seriously delicious - trust me, you won’t be disappointed! If you’re going to put the time into making the dressing, feel free to double it! It keeps well in the fridge for 2 weeks and can easily be warmed in the microwave to make any salad feel like a decadent meal.

 

This is a great option to meal prep on the weekend and have stocked in your fridge for a week of delicious, healthy lunches. Just make sure you layer it with the lentils and dressing on the bottom and add the arugula the day you bring it for lunch, to avoid it getting soggy. Your coworkers will definitely be asking for the recipe on this one!

 

Do you have any questions or comments? Get in touch with your local Fernie dietitian today!

 

 

 

Hearty Winter Power Bowl with Buddha Dressing

 

Prep time: 20 minutes     Cook time: 40 minutes

 

Ingredients:

For the bowl:

1 cup dry brown lentils*

2 cups low sodium vegetable broth

1 medium red onion, chopped

1 medium sweet potato, peeled and sliced

10 cremini mushrooms, sliced in half

1 yellow pepper, chopped

4 cups arugula

4 tbsp crumbled low fat feta cheese

1 cup edemame

Cooking spray of choice

 

For the dressing:

6 cloves garlic, minced

¼ cup natural peanut butter

¾ cup low sodium vegetable broth

½ cup water

2 tablespoons low sodium soy sauce

2 tablespoons apple cider vinegar

3 tsp smoked paprika

2 tsp cumin

2 tsp corn starch + 3 tsp water**

Pinch of salt and pepper

 

  1. Preheat your oven to 415 degrees. Lightly spray a non-stick baking tray and add all veggies except yellow pepper and arugula.

  2. Pop the veggies into the oven for 20 minutes, then remove from the oven, give the pan a little shake and add the chopped yellow pepper. Then toss them back in the oven for another 10-20 minutes.

  3. While those finish up in the oven, you can start cooking the lentils. Add the lentils to a medium saucepan with the 2 cups of broth (water works too, but I love the flavour punch the broth adds) and bring to a boil. Reduce heat to medium-low, cover and simmer for 15-20 minutes until they’ve doubled in size and soaked up all the liquid.  

  4. Okay, I know we already have two things on the go but I promise, you can handle one more task, you’re a superstar! Put the garlic in a saucepan over medium heat until the garlic become fragrant and slightly browned. Then add the rest of the dressing ingredients except cornstarch and bring to a simmer. While that’s heating up, make a pasty mixture with the cornstarch and water in a small dish. Turn the heat to medium low and add the cornstarch, stirring until the sauce has thickened slightly. Now turn off the heat – you’ve made the best dressing you’ve ever had (in my opinion anyway!)

  5. Now for the assembly - I love how pretty this dish is, so this is my favourite part!  Add a scoop of lentils to the bottom of your bowl, arrange the roasted veggies and arugula on top. Top with a ¼ of the dressing and you’re finished!

* Pro tip: Lentils also cook perfectly in a rice cooker, if you’re a weirdo like me who has one!

**For a thicker dressing, add 3 tsp of cornstarch and 5 tsp water mixture.

 

Nutrition Facts (per ¼ recipe and ¼ dressing): 

 

 

 

 

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