Roasted Beet & Walnut Grain Bowl

August 28, 2019 by Leave a Comment
Roasted Beet & Walnut Grain Bowl - This hearty grain bowl is made with roasted beets, farro, strawberries, walnuts, arugula and topped with a delicious basil vinaigrette. #buddhabowl #grainbowl #healthyrecipe #vegetarian #plantbased

This post was sponsored by California Walnuts. All opinions—as always!—are my own.

Roasted beets, fresh strawberries and crunchy walnuts over a hearty bed of farro and greens, all topped with a honey basil vinaigrette. Yes, please! This roasted beet and walnut grain bowl makes for the perfect healthy lunch. The recipe is plant-based as-is, but you can always customize by adding some chicken or goat cheese crumbles (or both).

Roasting beets takes some time (especially if they’re large), so I like to prep this recipe ahead of time so that all I have to do is assemble when lunchtime hits. I love this dish, so I’ll prep enough for Joe and I to eat it a couple times throughout the week (typically I double the recipe below). Ahead of time I’ll roast the beets, cook the farro, and make the salad dressing. All store great in the refrigerator so when it’s time to eat, all I have to do is assemble my bowl and drizzle some dressing on top. If you work at an office, assemble in the morning in a big tupperware container and bring it with you to enjoy during your lunch break!

Roasted Beet & Walnut Grain Bowl - This hearty grain bowl is made with roasted beets, farro, strawberries, walnuts, arugula and topped with a delicious basil vinaigrette. #buddhabowl #grainbowl #healthyrecipe #vegetarian #plantbased

In a consumer survey exploring Americans’ shifting attitudes towards lunch, California Walnuts found that less than 10% of Americans prep their lunch for the whole week and almost half (45%) don’t plan what they’re going to eat for lunch at all. I admit I’m guilty of this most weeks, but I’m always so happy when I actually do take the time to prep (my bank account is happy, too).

Roasted Beet & Walnut Grain Bowl

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Roasted Beet & Walnut Grain Bowl - This hearty grain bowl is made with roasted beets, farro, strawberries, walnuts, arugula and topped with a delicious basil vinaigrette. #buddhabowl #grainbowl #healthyrecipe #vegetarian #plantbased

Roasted Beet & Walnut Grain Bowl

  • Author: Nicole
  • Yield: 2 bowls 1x
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Description

Hearty grain bowl with roasted beets, strawberries, arugula, farro and walnuts. Topped with a basil vinaigrette.

Scale

Ingredients

  • 1 large beet
  • ½ cup dry farro
  • 2 cups salad greens of choice (I like an arugula & spinach mix)
  • ½ cup fresh strawberries, chopped
  • ½ cup walnuts, roughly chopped
  • 1 small shallot (you’ll reserve part of this for the dressing)

For the basil vinaigrette:

  • ½ cup packed fresh basil
  • ¼ cup extra virgin olive oil
  • 2 tbsp balsamic vinegar 
  • ½ tbsp shallots, minced
  • ½ tbsp honey (can sub maple syrup if vegan)
  • 1 small clove garlic, minced

Instructions

  1. Preheat the oven to 400 degrees Fahrenheit. Prepare the beet. Scrub clean and cut the greens off the beet (leave an inch or so attached to the beet). Drizzle with olive oil and salt and wrap in tin foil. I then put the wrapped beet in a baking dish in case the juices leak. When oven is ready, place in center rack and roast for 30-60 minutes. That’s a big range, but it’ll depend on the size of the beet. When a fork easily goes into it, it’s ready. Let it cool a bit and then you’ll gently rub the skin to remove it (I wear kitchen gloves for this so it doesn’t stain my fingers). Chop into chunks.
  2. Cook the farro. Bring the farro and 1 ¼ cups water to a boil. Once boiling, cover and reduce to a simmer for 30 minutes. Drain any excess water and set cooked farro aside.
  3. Prepare the rest of the ingredients while the beet roasts and farro comes to a boil. Remove leaves and stems from strawberries and roughly chop. Peel and thinly slice the shallot. Reserve ½ tbsp (minced) for dressing. Peel and mince the garlic. Roughly chop the walnuts.
  4. Make the basil vinaigrette. Add all dressing ingredients to a blender or food processor. Combine until smooth. Cover and set aside in the refrigerator until ready to use.
  5. Assemble your grain bowls. Divide the greens and farro between two bowls. Add in beets, strawberries, walnuts and thinly sliced shallots. Dress with desired amount of basil vinaigrette. Enjoy!

Keywords: grain bowl, walnut grain bowl

Did you make this recipe?

Tag @nicolepearce on Instagram and hashtag it #pumpsandiron

Roasted Beet & Walnut Grain Bowl - This hearty grain bowl is made with roasted beets, farro, strawberries, walnuts, arugula and topped with a delicious basil vinaigrette. #buddhabowl #grainbowl #healthyrecipe #vegetarian #plantbased

I love adding walnuts to salads and grain bowls because of their satisfying crunch. In addition to texture, walnuts make for a perfect lunch ingredient because they’re a significant source of omega-3 fatty acids (a good, polyunsaturated fat). This versatile lunch addition keeps me feeling full and satisfied through the afternoon.

Roasted Beet & Walnut Grain Bowl - This hearty grain bowl is made with roasted beets, farro, strawberries, walnuts, arugula and topped with a delicious basil vinaigrette. #buddhabowl #grainbowl #healthyrecipe #vegetarian #plantbased

If you’re one of the many Americans who regularly skip lunch, I challenge you to reclaim that midday meal and use it as an opportunity to take a break from work. I know I always feel more energized and productive in the afternoon when I’ve given myself a lunch break! To learn more about the #ChooseLunch campaign and get additional walnut recipes, head over to Walnuts.org.

xo Nicole

Filed Under: Dinner, Gluten-Free, Lunch, Recipes, Vegetarian

Vegan Mango Curry

April 14, 2019 by 1 Comment
Vegan Mango Curry - This delicious mango curry recipe is easy to make and can be served over rice and with the protein of your choice (but go with tofu to keep it vegan). #curry #mango #vegan #veganrecipe #plantbased

This vegan mango curry is absolutely delicious! The sweetness of the mango is a yummy twist on this old favorite. I made it earlier this week at home, and then cooked it again last night for my grandparents (I’m visiting them in Naples this week). It was a crowd pleaser!

Vegan Mango Curry - This delicious mango curry recipe is easy to make and can be served over rice and with the protein of your choice (but go with tofu to keep it vegan). #curry #mango #vegan #veganrecipe #plantbased

As pictured, I serve it over rice and add crispy tofu. If you don’t care about the recipe being vegan, you could replace tofu with chicken or the animal protein of your choice. And rice can be subbed out for any grain.

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Vegan Mango Curry - This delicious mango curry recipe is easy to make and can be served over rice and with the protein of your choice (but go with tofu to keep it vegan). #curry #mango #vegan #veganrecipe #plantbased

Vegan Mango Curry

  • Author: Nicole
  • Yield: 4 servings 1x
Print Recipe
Pin Recipe

Description

This vegan mango curry is packed with flavor and makes for the perfect dinner.

Scale

Ingredients

  • 1 cup rice (I used brown rice)
  • 1/2 yellow onion, diced
  • 2 cloves garlic, minced
  • 1 tbsp fresh ginger, minced
  • 1 can coconut milk
  • 3 tbsp red curry paste (can do 2 tbsp if you want a less intense flavor)
  • 1 mango, diced
  • 2 big handfuls baby spinach
  • 14 oz firm or extra firm tofu (= 1 packet)
  • 1 lime
  • Salt and pepper to taste
  • Extra virgin olive oil for cooking
  • Optional toppings: cilantro for garnish, crushed peanuts

Instructions

  1. Start the rice. Depending on what rice you use, cooking times will vary will refer to the package. For brown rice, you typically bring 1 3/4 cup water and the 1 cup rice to a boil then reduce the heat to a simmer and cover. Cook for 25-30 minutes until water is evaporated. I then like to turn off the heat and let the rice sit uncovered for 10 minutes (makes the rice fluffier).
  2. While the rice cooks, prepare the other ingredients. Remove the skin and chop the mango. Peel and dice the onion. Use a spoon to remove and skin of the ginger and mince (I use a grater to do this). Peel and mince the garlic. Cut the lime into four wedges. If using tofu, press the block between paper towels to remove excess liquid and then cut into 1″ cubes.
  3. Heat 1 tbsp olive oil on medium-high heat in large sauce pan. When warm, add the onion and sauté for 2-3 minutes. Add in the garlic and ginger and sauté for an additional 2 minutes until fragrant and onion is translucent.
  4. Add the coconut milk and curry to the pan. Mix well and let it continue to cook uncovered for 10-12 minutes until slightly reduced and curry has thickened. If it looks like it’s starting to burn, turn the heat down to medium.
  5. While the curry cooks, prepare the crispy tofu (if you’re including it). Heat 2 tbsp olive oil on a pan over medium-high heat. When hot, add in the tofu cubes and cook for about 2 minutes. Flip the tofu and cook for another 1-2 minutes. Continue until cubes are golden brown on the outsides. Transfer to a plate lined with a paper towel and immediately sprinkle with salt.
  6. Mix in the spinach and mango, season with salt and pepper, turn the heat down to low, and cover the pan. Let sit for 2-3 minutes until spinach has wilted.
  7. Add a scoop of rice and some tofu to a plate and ladle a big scoop of the mango curry on top. Squeeze a lime wedge over the top and enjoy! You can optionally garnish with cilantro or crushed peanuts as well.

Keywords: mango curry, vegan mango curry, vegan curry

Did you make this recipe?

Tag @nicolepearce on Instagram and hashtag it #pumpsandiron

Vegan Mango Curry - This delicious mango curry recipe is easy to make and can be served over rice and with the protein of your choice (but go with tofu to keep it vegan). #curry #mango #vegan #veganrecipe #plantbased

In colder months, I love making curry with butternut squash or sweet potato. Mango is a fun way to bring the recipe into the warmer months. This vegan mango curry recipe makes 4 servings, but if you’re cooking for just one or two, I’d still make the full batch. Leftovers can be stored in the refrigerator and taste delicious when reheated. The tofu won’t be quite as crispy, but everything else reheats great.

Vegan Mango Curry - This delicious mango curry recipe is easy to make and can be served over rice and with the protein of your choice (but go with tofu to keep it vegan). #curry #mango #vegan #veganrecipe #plantbased

Similar(ish) Recipes to Try

If you’re a curry fan, I also have this One-Pot Sweet Potato Quinoa Curry with Zoodles recipe on the site. Gotta love how easy the clean up is with one-pot meals! And if you’re looking for more creative ways to cook with mango, I have these dinner recipes:

Before I wrap up this post, I want to wish everyone running the Boston Marathon tomorrow the best of luck! When I ran it a few years ago, I was crippled with fundraising stress and anxiety leading up to race day. If you’re in that same boat, I want to assure you that the feeling of crossing that finish line will make it worth it. In fact, the high of finishing just may trick you into signing up for another marathon. 😉

xo Nicole

Filed Under: Dairy-Free, Dinner, Gluten-Free, Recipes, Vegan, Vegetarian

BBQ Jackfruit Grain Bowls

September 16, 2018 by Leave a Comment

BBQ Jackfruit Grain Bowls - shredded bbq jackfruit, coleslaw, pineapple and your favorite grain make this vegan bowl a flavor-packed favorite. #vegan #plantbased #bbq https://pumpsandiron.com

Today I wanted to share a way you could use the shredded bbq jackfruit recipe from last week. When I think “bbq,” two things come to mind: summer and football. So what more fitting time of year than now to talk about these bbq jackfruit grain bowls. They do NOT skimp on the flavor and I I think even your carnivorous friends will love them. 😉

I’m using brown rice, but you can use any grain you like. Even cauliflower rice! You could also nix the rice and put the rest of the ingredients on a bun. Eat it like a sandwich instead of serving them as a grain bowl—it’s your life, baby!

BBQ Jackfruit Grain Bowls - shredded bbq jackfruit, coleslaw, pineapple and your favorite grain make this vegan bowl a flavor-packed favorite. #vegan #plantbased #bbq https://pumpsandiron.com

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BBQ Jackfruit Grain Bowls

Yield: 4 bowls

BBQ Jackfruit Grain Bowls

Ingredients

  • 1 cup brown rice (or grain of choice), dry
  • For the bbq jackfruit:
  • 2 cans jackfruit (in water)
  • 3/4 cup bbq sauce of your choice
  • 1/2 cup water
  • 1/2 yellow onion (or whole onion if small)
  • 4 cloves garlic (fewer if you want less kick)
  • 2 tbsp extra virgin olive oil
  • 1 tsp paprika
  • 1/2 tsp chili powder
  • Salt + pepper to taste
  • For the coleslaw:
  • 1 1/2 cups shredded red cabbage
  • 1 1/2 cups shredded green cabbage
  • 1/2 cup grated carrots (=1 small carrot grated)
  • 1/3 cup vegan mayo (or regular mayo if that's your jam) - I like Chosen Food's vegan mayo
  • 1 tbsp apple cider vinegar
  • 1 tsp dijon mustard
  • 2 tbsp chopped fresh parsley
  • For the pineapple:
  • 1 heaping cup fresh pineapple, cut into small chunks
  • 1 tbsp maple syrup
  • 1 tsp chili powder

Instructions

  1. Bring 2 1/4 cup salted water and brown rice to a boil (water amount will differ by grain, FYI if you're not using brown rice). Cover and reduce to a simmer until rice is done (usually about 40 minutes).
  2. Prepare the bbq jackfruit. Detailed instructions in this post.
  3. While the jackfruit simmers, prepare the coleslaw. Mix together the red and green cabbage, shredded carrots, mayo, apple cider vinegar, dijon mustard and parsley. Add salt and pepper to taste. (If you're trying to cut down on time, just buy a bagged coleslaw mix and add in the mayo, parsley, acv and mustard). Cover and set aside in the refrigerator.
  4. When the bbq jackfruit is about 10 minutes away from being done, prepare the pineapple. **See note below, you can grill the pineapple or use fresh** Toss a heaping cup of fresh pineapple chunks in the maple syrup and chili powder. Heat 1 tbsp of olive oil in a pan on medium-high heat. When hot, add the pineapple, stirring occasionally for 3-5 minutes, until parts start to brown.
  5. Assemble your bowls when the jackfruit is done. Add rice, jackfruit, coleslaw and pineapple. Top with extra parsley if desired.

https://pumpsandiron.com/2018/09/16/bbq-jackfruit-grain-bowls/

NOTE ABOUT THE PINEAPPLE. If you have a grill, I highly suggest cooking the pineapple that way instead of in a pan like I did. If you do grill it, cut a fresh pineapple into rounds, removing the core. Toss in the maple syrup and chili pepper and grill a couple minutes each side. You could also always put fresh pineapple in your bbq jackfruit grain bowl instead—still delicious.

Anyone else’s tongue sting when they eat raw pineapple? I read (and don’t quote me on this, I forget the source) that it’s due to an enzyme in the pineapple actually breaking down your tastebuds. Apparently if you cook the pineapple, it won’t have that effect. Just thought I’d share this unverified, un-researched fun “fact” with you so you’d have a conversation starter at your football tailgate today. 😉

Before I sign off for today, just a note about tomorrow’s workout. I WILL have a new YouTube video up, but it won’t be until the afternoon.

xo Nicole

Filed Under: Dairy-Free, Dinner, Gluten-Free, Lunch, Recipes, Vegan, Vegetarian
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