Crisp roasted vegetables and satisfying brown rice make the base for a plant powered bowl that is fit for lunch or dinner.
- 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
- Preheat the oven to 400 degrees fahrenheit.
- Prepare the rice according to package directions.
- While the rice is cooking toss the carrots, Brussels sprouts, and broccoli with 2 tsp of extra virgin olive oil, salt and pepper.
- Spread the vegetables on a rimmed baking sheet and roast at 400 degrees for 25 minutes.
- While the vegetables are roasting, combine all of the Thai Peanut Sauce ingredients in a large bowl and stir until thoroughly combined.
- 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.
- 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.
*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
- 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