Yum

Crisp roasted vegetables and satisfying brown rice make the base for a plant powered power bowl that is fit for lunch or dinner.  

Roasted Veggie and Rice Power Bowl #Vegan #lowFODMAP #glutenfree

TGIF!

Even though I was visiting Boston and immersed in FNCE shenanigans on Monday and Tuesday, I am still thankful that it is the end of the week.  I’ve felt a bit all over the place and not in my typical routine since returning to Denver, so I feel like the weekend will allow me to hit a “reset” button to head into next week strong.

I’ve also been craving veggies and water like it’s my job…

Anyone else feel that way after travel?

Roasted Veggie and Rice Power Bowl #Vegan #lowFODMAP #glutenfree

Today’s recipe fits right along with the monthly Recipe Redux theme:

Plant protein power bowls – Packed with protein and fiber and color, plant power bowls are trendy and delicious. Show us what’s in your bowl. (Please don’t knock what’s in the bowls of our meat-loving friends.)

You may be wondering what a Power Bowl is.  They are all over pinterest, the blogging world, and restaurants are even serving them up!  It feels like they are everywhere.

In my book, a power bowl is a meal in a bowl full of nutrient-dense, satisfying foods.

When creating this bowl, I thought of four different components:

  • Whole Grains:  I used sprouted brown rice for the base of my bowl.  If you want to change things up or use a grain you already have on hand other delicious options are millet, farro, barley, quinoa, etc.  You could even you cauliflower or broccoli rice if that is what you prefer.
  • Vegetables:  This bowl is full of fall vegetables because I try to eat with the seasons as much as possible.  The vegetables I chose are Brussels sprouts, carrots, broccoli, and sautéed spinach.
  • Protein:  Because the challenge called for Plant Power Bowls, I opted for chickpeas.  For those with sensitive tummies, legumes may be difficult to consume.  Luckily, canned chickpeas at a quarter cup serving are considered low in FODMAPs and are much easier to digest than some other options in the legume family.  To customize this, you could add your favorite legume, seafood, chicken, tofu, or any other protein that you enjoy.
  • Sauce:  The secret’s in the sauce…but seriously! Power bowls are delicious all on their own, but the sauce is where the bowl gets a bit of personality.  For this bowl, I opted for my Thai Peanut Everything Sauce, but another favorite flavorful topping is my Basil Walnut Pesto.  The choice is yours!

Roasted Veggie and Rice Power Bowl #Vegan #lowFODMAP #glutenfree

Roasted Veggie and Rice Power Bowl #Vegan #lowFODMAP #glutenfree

I love how delicious and filling these bowls are, but I also love that with a little meal prep these Roasted Veggie and Rice Power Bowls can be ready super quick!

Things to make ahead when prepping for the week:

  • Cook the rice ahead of time and reheat when ready to serve the bowls.
  • Chop the vegetables ahead of time.
  • Make the sauce ahead of time.

Roasted Veggie and Rice Bowl #Vegan #lowFODMAP #glutenfree

If you give this recipe a try, tag it on Instagram with #trebleinthekitchen so I can see your creation!

Plants are the shining star in these Roasted Veggie and Rice Power Bowls! #TheRecipeRedux #Vegan Click To Tweet Print
Roasted Veggie and Rice Bowl #Vegan #lowFODMAP #glutenfree

Roasted Veggie and Rice Power Bowl


  • Author: Tara | Treble in the Kitchen
  • Prep Time: 10 mins
  • Cook Time: 30 mins
  • Total Time: 40 mins
  • Yield: 2 bowls 1x

Description

Crisp roasted vegetables and satisfying brown rice make the base for a plant powered bowl that is fit for lunch or dinner.


Scale

Ingredients

  • For the Rice:
  • 1/2 cup uncooked brown rice or sprouted brown rice
  • For the Vegetables (should equal about 2 1/2 cups):
  • 2 carrots, chopped
  • 1 cup Brussels sprouts, halved*
  • 1 cup broccoli florets*
  • 1 tsp extra virgin olive oil
  • 1/4 tsp sea salt
  • 1/8 tsp black pepper
  • For the sautéed spinach:
  • 4 cups raw spinach
  • 1/2 tsp extra virgin olive oil
  • 1/4 tsp salt
  • For the Protein:
  • 1/2 cup low sodium or no salt added canned chickpeas, rinsed and drained***
  • For the Thai Peanut Sauce, this recipe makes more than you need*****:
  • 3/4 cup creamy natural peanut butter
  • 1/4 cup low sodium tamari
  • 1/4 cup rice vinegar
  • 1/4 cup lime juice
  • 2 Tbsp water (add more to get desired consistency)
  • 1 Tbsp sesame oil
  • 1 Tbsp chopped chives, fresh or dehydrated

Instructions

  1. Preheat the oven to 400 degrees fahrenheit.
  2. Prepare the rice according to package directions.
  3. While the rice is cooking toss the carrots, Brussels sprouts, and broccoli with 2 tsp of extra virgin olive oil, salt and pepper.
  4. Spread the vegetables on a rimmed baking sheet and roast at 400 degrees for 25 minutes.
  5. While the vegetables are roasting, combine all of the Thai Peanut Sauce ingredients in a large bowl and stir until thoroughly combined.
  6. About 8 minutes before the rice and the vegetables are done, heat the last 1 tsp of extra virgin olive oil in a skillet over medium heat. Add the spinach and sautee until wilted, adding the salt in last. Remove from heat and set aside.
  7. To assemble each bowl: scoop 1/2 cup rice as the base, a heaping cup of roasted vegetables, half of the spinach, 1/4 cup of the chickpeas, and 1 Tbsp of the peanut sauce.

Notes

*2 Brussels sprouts are considered low FODMAP.
**3/4 cup broccoli is considered low FODMAP.
***1/4 cup serving of chickpeas is considered low FODMAP according to the Monash University app.
****You can store this sauce in the fridge and use it as a vegetable dip, toss it with zoodles or spaghetti squash, or use it as a salad topper.

This recipe has not been tested for FODMAP content, but ingredients are used in amounts compliant with the Monash University App and guidelines. Please eat the foods that make you feel your best!

  • Category: plants, low fodmap, gluten free, dairy free, vegan, vegetarian
  • Cuisine: power bowl, vegan

Nutrition

  • Serving Size: 1 bowl with 1 Tbsp sauce
  • Calories: 366
  • Sugar: 6 g
  • Sodium: 804 mg
  • Fat: 12 g
  • Carbohydrates: 56 g
  • Protein: 14 g

Roasted Veggie and Rice Power Bowl #Vegan #lowFODMAP #glutenfree

Looking for more meals in a bowl?

Kale and Pesto Millet Bowl

kale and pesto millet bowls via treble in the kitchen

Curry Chicken Rice Bowl

low FODMAP Curry Chicken Bowl from Treble in the Kitchen

Fajita Burrito Bowl

Fajita Burrito Bowl from Treble in the Kitchen

Question of the Day:

  • Are you ready for the weekend?  Share something fun you are looking forward to!
  • What do you love to eat from a bowl?


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