BBQ Chickpea Meatballs

To make these easy Chickpea Meatballs you need a food processor and a couple of pantry staples and you are good to go. Enjoy them in as many ways as you can. Make meatballs sub, or dip them in BBQ sauce and stick them on a skewer or add them on top of …

To make these easy Chickpea Meatballs you need a food processor and a couple of pantry staples and you are good to go. Enjoy them in as many ways as you can. Make meatballs sub, or dip them in BBQ sauce and stick them on a skewer or add them on top of your spaghetti...

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The post BBQ Chickpea Meatballs appeared first on My Pure Plants.

Chicken & Rice, However the Heck You Want, a la Sohla El-Waylly

Every month, in Off-Script With Sohla, pro chef and flavor whisperer Sohla El-Waylly will introduce you to a must-know cooking technique—and then teach you how to detour it toward new adventures.

Chicken and rice is the easiest way to get me all fuz…

Every month, in Off-Script With Sohla, pro chef and flavor whisperer Sohla El-Waylly will introduce you to a must-know cooking technique—and then teach you how to detour it toward new adventures.


Chicken and rice is the easiest way to get me all fuzzy and nostalgic. Steamed jasmine rice with saucy chicken korma was my amu’s go-to weeknight dinner. When I was sick she’d simmer chicken, rice, and turmeric until it melted into a silky porridge. And for blow-out celebrations, she busted out her biggest pot to layer basmati with yogurt-marinated chicken for saffron-stained chicken biryani.

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Sweet Potato Sushi Rolls (Maki Sushi)

These Sweet Potato Sushi Rolls (Maki Sushi or makizushi) are filled with maple roasted sweet potato, earthy beetroot and creamy avocado wrapped up in sushi rice and nori sheets. It is the perfect combination of something sweet, savory and umami that wi…

These Sweet Potato Sushi Rolls (Maki Sushi or makizushi) are filled with maple roasted sweet potato, earthy beetroot and creamy avocado wrapped up in sushi rice and nori sheets. It is the perfect combination of something sweet, savory and umami that will be loved by whole family.  It is amazing how colourful and versatile sushi...

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The post Sweet Potato Sushi Rolls (Maki Sushi) appeared first on My Pure Plants.

Go-To Tofu Stir Fry

This tasty tofu stir fry recipe is our go-to for healthy plant based dinners! It’s got the best stir fry sauce, and you can use any veggies. Did you know tofu is delicious? For years Alex and I veered away from tofu because we weren’t quite sure what to do with it. Of course, tofu right out of the container is a colorless, flavorless goo. But cook it up right and it’s one of the tastiest plant-based dinners you can have. This healthy vegan protein is great for incorporating into your meal prep repertoire. Want to fall in love with it? Come taste this tofu stir fry. It’s got the most flavor-packed stir fry sauce that works with any veggie, and the tofu is crisped on the outside and perfectly seasoned. First off: is tofu healthy? We get this question a lot, because there have been some tofu rumors out there in the rumor mill. Here’s our two-cents: Tofu is part of a healthy diet. According to the Harvard TH Chan School of Nutrition, soy is a nutrient-dense source of protein that can safely be consumed several times a week. It’s likely to provide health benefits, especially when you eat it as an […]

A Couple Cooks – Healthy, Whole Food, & Vegetarian Recipes

This tasty tofu stir fry recipe is our go-to for healthy plant based dinners! It’s got the best stir fry sauce, and you can use any veggies.

Tofu stir fry

Did you know tofu is delicious? For years Alex and I veered away from tofu because we weren’t quite sure what to do with it. Of course, tofu right out of the container is a colorless, flavorless goo. But cook it up right and it’s one of the tastiest plant-based dinners you can have. This healthy vegan protein is great for incorporating into your meal prep repertoire. Want to fall in love with it? Come taste this tofu stir fry. It’s got the most flavor-packed stir fry sauce that works with any veggie, and the tofu is crisped on the outside and perfectly seasoned.

First off: is tofu healthy?

We get this question a lot, because there have been some tofu rumors out there in the rumor mill. Here’s our two-cents: Tofu is part of a healthy diet. According to the Harvard TH Chan School of Nutrition, soy is a nutrient-dense source of protein that can safely be consumed several times a week. It’s likely to provide health benefits, especially when you eat it as an alternative to red meat and processed meat. Learn more about tofu here: Straight Talk About Soy and Is Tofu Good for You?

How to make a tofu stir fry: the basic steps

Even better than being healthy: tofu can be completely delicious if you cook it correctly! Here’s what to know about the elements of making this basic tofu stir fry:

  • Make the stir fry sauce. This sauce is SO good! You’re going to love the flavor and the thick body of the sauce.
  • Chop the veggies. This is where much of the prep time will come in. We’ve used only a few veggies so you don’t have to spend hours chopping.
  • Cook the tofu. The main idea is to cut it into small squares, then pan fry for 5 minutes per side.
  • Stir fry the veggies. Add the veggies for 6 minutes. Then add the tofu and sauce and turn off the heat! The sauce will heat and thicken using the residual heat. If you have the heat too high, the sauce will evaporate.
Tofu stir fry

Guess what: you don’t have to press the tofu!

Did you notice something was missing? Pressing the tofu! If you’ve made other tofu recipes, they may have called for wrapping the tofu in a towel and placing a heavy object on top for 30 minutes. The theory is that this extracts more water, helping the tofu to get crispier. But really: who has the time for that?

This tofu stir fry works for weeknight dinners because you don’t have to spend the time pressing it before cooking. Just pat it dry with a towel and you’re ready to cook.

What’s in this delicious stir fry sauce

Did we talk up this stir fry sauce enough? Let’s just spend a little more time there. You can use this sauce for any stir fry that’s intended for 4 servings. You can also easily make the sauce in advance! Whip it up and store in a covered jar or container until you’re ready to cook. It saves a few minutes: which can be crucial on a weeknight. Here’s what’s in this sauce:

  • Soy sauce
  • Rice vinegar
  • Sugar
  • Miso
  • Cornstarch
  • Garlic powder
Tofu stir fry

Other veggies to use in a tofu stir fry

You can use lots of other vegetables in this tofu stir fry! We chose broccoli, red and orange bell pepper, and shiitake mushrooms because they have beautiful colors, lots of nutrients, and a similar cooking time. Here’s a cheat sheet for other vegetables you might want to add to show the timing for each one:

Vegetables that take 6 to 7 minutes to stir fry:

Vegetables that take 3 to 5 minutes to stir fry:

  • Cabbage, thinly sliced
  • Snap peas
  • Bok choy, chopped
  • Zucchini or summer squash
  • Edamame, frozen and shelled

Vegetables that take 1 minute to stir fry:

  • Garlic, minced
  • Ginger, minced
  • Green onion, thinly sliced (or use as a garnish)
Tofu stir fry

What to serve with this tofu stir fry

Lastly, let’s talk about how to serve this tofu stir fry! This makes a fantastic healthy vegan dinner idea or easy vegetarian meal. You’ll want to serve with some sort of whole grain to make it more filling. Here are some options:

  • Rice: The easiest and most traditional option for a stir fry. Go to How to Cook Rice or Instant Pot Rice.
  • Quinoa: When we want to mix things up, quinoa is a fun grain to serve with a stir fry. Go to How to Make Quinoa or Instant Pot Quinoa.
  • Cauliflower Rice: Don’t want to eat a whole grain? Try cauliflower rice! Take 1 head of cauliflower and chop it into large florets. Place half of the florets into the bowl of a food processor and pulse until fully chopped and the cauliflower resembles grains of rice. Remove the “rice” to a bowl and process the remainder of the cauliflower.
Tofu stir fry

This tofu stir fry recipe is…

Vegetarian, vegan, plant-based, dairy-free and gluten-free.

Print
Tofu stir fry

Go-To Tofu Stir Fry


1 Star2 Stars3 Stars4 Stars5 Stars (9 votes, average: 4.56 out of 5)

  • Author: Sonja Overhiser
  • Prep Time: 15 minutes
  • Cook Time: 20 minutes
  • Total Time: 35 minutes
  • Yield: 4
  • Diet: Vegan

Description

This tasty tofu stir fry recipe is our go-to for healthy plant based dinners! It’s got the best stir fry sauce, and you can use any veggies.


Ingredients

For the stir fry sauce

  • 1/4 cup soy sauce
  • 6 tablespoons water
  • 1 tablespoon rice vinegar
  • 2 tablespoons sugar
  • 1 tablespoon miso
  • 2 teaspoons cornstarch
  • 1/4 teaspoon garlic powder

For the tofu stir fry

  • 1 1/2 pounds fresh broccoli, stem on (about 3 large heads or 6 heaping cups florets)*
  • 1 red bell pepper (or half red and half orange)
  • 4 ounces shiitake mushrooms (optional)
  • 2 green onions
  • 1 tablespoon grated fresh ginger
  • 14-ounces firm or extra firm tofu
  • 3 tablespoons sesame oil, divided
  • Kosher salt
  • 1 tablespoons sesame oil
  • Sesame seeds

Instructions

  1. Start the rice: If serving with rice, start the rice.
  2. Make the sauce: Whisk together the stir fry sauce ingredients in a medium bowl, or make the sauce in advance and refrigerate until cooking.
  3. Chop the veggies: Chop the broccoli into florets. Thinly slice the pepper. Remove the shiitake stems and thinly slice them, if using. Thinly slice the green onion. Peel and grate the ginger.
  4. Cook the tofu: Cut the tofu into bite sized pieces (1-inch squares, 3/8-inch thick and pat it dry with a towel. Add the oil to a large non-stick pan and add the tofu cubes and a few pinches kosher salt. Turn on the heat to medium-high. Cook 5 to 6 minutes until lightly browned on the bottom.
  5. Flip the tofu: Briefly remove the pan from the heat to reduce spitting. Flip the tofu with chopsticks (the easiest method!) or tongs. Return the heat to medium-high and cook 5 to 6 minutes until browned. Remove the tofu to a bowl and set it aside.
  6. Stir fry the veggies: Add another 1 tablespoon oil to the skillet. Add the broccoli, pepper, and shiitake mushrooms and two pinches salt and cook 6 to 7 minutes until just starting to brown on edges, stirring occasionally. In the last minute, add 1 tablespoon water and allow the vegetables to steam.
  7. Turn down the heat to low. Add the green onion and ginger and cook 1 minute. Turn off the heat. Add the tofu and sauce and stir until the sauce thickens. Serve immediately. Store leftovers up to 3 days refrigerated.

  • Category: Stir Fry
  • Method: Stovetop
  • Cuisine: Vegan

Keywords: Tofu stir fry

More easy vegan dinner ideas

Love eating plant based? Here are a few more vegan dinner ideas to add to your repertoire:

A Couple Cooks - Healthy, Whole Food, & Vegetarian Recipes

Do You Really Need to Wash Rice? Nik Sharma Has Thoughts.

If you’re like us, every time you hear about a kitchen hack—whether it’s advice from grandma or trending on TikTok—you wonder: But does it actually work? In The Kitchen Scientist, we’re asking author Nik Sharma (whose new book, The Flavor Equation, com…

If you're like us, every time you hear about a kitchen hack—whether it's advice from grandma or trending on TikTok—you wonder: But does it actually work? In The Kitchen Scientist, we're asking author Nik Sharma (whose new book, The Flavor Equation, comes out in October!) to put it to the test.


It’s almost an unconscious act for most of us. Before we cook many ingredients, we inevitably make our way to the kitchen sink to wash them. This does a lot of things: It rids the food’s surface from grit, dirt, chemicals, and bugs. But in some instances, washing also helps improve the quality of a dish, especially when rice is involved.

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Cajun Sausage and Rice Skillet

Hello, new favorite! I think of this Cajun Sausage and Rice Skillet kind of like “jambalaya light”. It has similar flavors and ingredients as jambalaya, but it’s a slightly scaled back, simplified version, perfect for quick weeknight dinner. And the best part? The leftovers are SO GOOD. So feel free to add this tasty skillet […]

The post Cajun Sausage and Rice Skillet appeared first on Budget Bytes.

Hello, new favorite! I think of this Cajun Sausage and Rice Skillet kind of like “jambalaya light”. It has similar flavors and ingredients as jambalaya, but it’s a slightly scaled back, simplified version, perfect for quick weeknight dinner. And the best part? The leftovers are SO GOOD. So feel free to add this tasty skillet to your meal prep rotation!

Cajun Sausage and Rice in the skillet with a wooden spoon and lid half on

What Kind of Sausage Do I Use?

To make this skillet meal taste the best, try to find Andouille sausage, which is a smoked pork sausage commonly used in Louisiana cooking. If you can’t find any in your area (I’m not sure how readily available this is outside the southern U.S.), you can use any smoked sausage in its place. If you want to go so far as to special order some to get the full experience, check out the selection from Cajungrocer.com

Is Cajun Sausage and Rice Spicy?

It can be, depending on the ingredients you use. I used a “medium” heat Andouille sausage, which had a good amount of spicy heat, as well as a little cayenne pepper in my Cajun seasoning blend. If you want to make this dish mild, make sure to get a non-spicy smoked sausage, and you can skip the cayenne pepper in the spices listed in the recipe. 

Can I Use Store Bought Cajun Seasoning?

The recipe below includes a half batch of my homemade Cajun seasoning, minus the salt because the other ingredients in the skillet contained enough salt that I didn’t need to add more. The total amount of spices used is about 1 tablespoon. If you’d like to use a store bought Cajun seasoning blend, first check to see how much salt it contains. Many store bought Cajun seasoning blends contain a lot of salt and are used more like a seasoning salt, or table seasoning, and probably will not work well for this recipe. If the blend you have is mostly just herbs and spices, I would use about 1 Tbsp for this recipe.

Can I Use Brown Rice?

Brown rice requires more liquid and a much longer cook time than white rice, so you will need to take these into account if you attempt to substitute brown rice for the white rice in this recipe. While I haven’t tested a brown rice version, I would probably add at least another cup of chicken broth and increase the simmer time to closer to 40 minutes.

Side view of a skillet full of Cajun Sausage and Rice

 
Side view of a skillet full of Cajun Sausage and Rice

Cajun Sausage and Rice Skillet

This easy Cajun Sausage and Rice Skillet is the perfect easy and filling weeknight dinner, packed with plenty of smoky-spicy flavor!
Total Cost $7.21 recipe / $1.80 serving
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 4 1.5 cups each
Calories 547.75kcal
Author Beth - Budget Bytes

Ingredients

  • 14 oz. Andouille sausage* $3.99
  • 1 Tbsp cooking oil $0.04
  • 1 bell pepper $0.89
  • 1 tsp smoked paprika $0.10
  • 1/2 tsp dried oregano $0.05
  • 1/2 tsp dried thyme $0.05
  • 1/4 tsp garlic powder $0.02
  • 1/4 tsp onion powder $0.02
  • 1/8 tsp cayenne pepper $0.02
  • 1/8 tsp freshly cracked black pepper $0.01
  • 1 15oz. can fire roasted diced tomatoes $1.00
  • 1 cup long grain white rice $0.62
  • 1.5 cups chicken broth $0.20
  • 2 green onions, sliced $0.20

Instructions

  • Slice the sausage into ¼-½ inch thick slices. Add the sausage and cooking oil to a deep skillet or Dutch oven and sauté over medium heat until the sausage is well browned. Don't worry if the sausage begins to brown on the bottom of the skillet. That's extra flavor that will cook into the rice later.
  • While the sausage is cooking, dice the bell pepper. Once the sausage is browned, add the bell pepper to the skillet and continue to sauté for about one more minute.
  • Add the spices (smoked paprika, oregano, thyme, garlic powder, onion powder, cayenne, and black pepper) to the skillet with the sausage and bell pepper and continue to sauté for one minute more to toast the spices.
  • Add the fire roasted diced tomatoes (with juices), rice, and chicken broth to the skillet. Stir to combine and dissolve any browned bits off the bottom of the skillet.
  • Place a lid on the skillet, turn the heat up to medium-high, and allow the broth to come to a full boil. Once it reaches a boil, turn the heat down to low and let the skillet simmer for 20 minutes. After 20 minutes, remove the skillet from the heat and let it rest, with the lid on, for an additional 5 minutes.
  • After the skillet has rested, remove the lid, and fold the sausage and rice to redistribute the rice and sausage throughout. Top with sliced green onions and serve!

Notes

*If you can not find Andouille in your area, use any smoked pork sausage.

Nutrition

Serving: 1.5cups | Calories: 547.75kcal | Carbohydrates: 50.8g | Protein: 22.23g | Fat: 28.8g | Sodium: 1328.93mg | Fiber: 4.15g

Overhead view of a bowl full of Cajun Sausage and Rice with a black fork in the side

How to Make Cajun Sausage and Rice Skillet – Step by Step Photos

Andouille sausage package

This is the Andouille sausage that I used. Andouille may not be readily available in all areas, so if you can’t find any, just try to get a smoked pork sausage of some sort instead. You really want that smoky flavor!

Sautéed Andouille in the skillet

Slice the Andouille into medallions and add to a skillet with a tablespoon of cooking oil. Sauté over medium heat until the sausage is well browned. Don’t worry if the bottom of the skillet turns brown. That’s just extra flavor that will soak into the rice later!

Bell pepper and spices added to the skillet

While the sausage is browning, dice one bell pepper. Add it to the skillet and continue to sauté for about a minute. Then add the Cajun seasoning: 1 tsp smoked paprika, ½ tsp dried oregano, ½ tsp dried thyme, ¼ tsp garlic powder, ¼ tsp onion powder, ⅛ tsp cayenne pepper, and ⅛ tsp freshly cracked black pepper. Continue to sauté the spices for another minute.

Tomatoes, rice, and broth added to the skillet

Next, add one 15oz. can fire roasted diced tomatoes (with juices), 1 cup long grain white rice, and 1.5 cups chicken broth to the skillet. Stir to combine and dissolve those browned bits off the bottom of the skillet.

Skillet ready to simmer

Once everything is combined, place a lid on the skillet, turn the heat up to medium-high, and allow the broth to come up to a boil. Once it reaches a boil, turn the heat down to low and let the skillet simmer for 20 minutes. (Pictured: before simmering)

Simmered sausage and rice skillet

After simmering for 20 minutes, remove it from the heat and let it rest for an additional five minutes (with the lid on). After resting, it will look like the photo above.

Stirred Cajun Sausage and Rice Skillet

Fold everything together to redistribute the sausage, rice, and bell peppers. OMG it looks so good at this point I just want to dive in!

Finished Cajun Sausage and Rice Skillet with green onions

Top the skillet with sliced green onions and serve! It’s rich, spicy, smoky, and all around DELICIOUS.

The post Cajun Sausage and Rice Skillet appeared first on Budget Bytes.

Chickpea Mushroom Curry

Can I just say that this is the easiest and tastiest Chickpea Curry or Chana Masala with Mushroom I have ever eaten? And bonus it being vegan and gluten-free. The spices, the coconut cream and all the veggies come together perfectly in this mild and cr…

Can I just say that this is the easiest and tastiest Chickpea Curry or Chana Masala with Mushroom I have ever eaten? And bonus it being vegan and gluten-free. The spices, the coconut cream and all the veggies come together perfectly in this mild and creamy Indian dish. It is absolutely recommended for everyone especially...

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The post Chickpea Mushroom Curry appeared first on My Pure Plants.

Easy Grain Bowl

Here’s how to make a grain bowl! Pair a whole grain, protein and veggies with this amazing tahini sauce to make a healthy, fast and easy meal. Want to make a grain bowl? Bowl meals are so popular these days, and often they’re on our table because it’s one of the easiest ways to turn random ingredients into a healthy dinner! But here’s the thing: you can’t just throw anything into a bowl. A good grain bowl has to be well-seasoned, and play up contrasts in color, texture and flavor. It’s got to have enough protein to keep you full, and a great sauce to bring it all together. Yes, there are rules to grain bowls! (Kind of.) We’ll talk you through a few steps, and then show you our favorite grain bowl that makes a fast and easy dinner in 30 minutes. How to make a grain bowl A good grain bowl has four main elements, and plays up the contrasts between these ingredients. If you’d like, you can top with some extras (see below). A grain bowl features these major elements: Whole grain: quinoa, rice, farro, bulgur wheat, millet, freekah, Protein: chickpeas, black beans, white beans, tofu, tempeh, […]

A Couple Cooks – Healthy, Whole Food, & Vegetarian Recipes

Here’s how to make a grain bowl! Pair a whole grain, protein and veggies with this amazing tahini sauce to make a healthy, fast and easy meal.

Grain Bowl

Want to make a grain bowl? Bowl meals are so popular these days, and often they’re on our table because it’s one of the easiest ways to turn random ingredients into a healthy dinner! But here’s the thing: you can’t just throw anything into a bowl. A good grain bowl has to be well-seasoned, and play up contrasts in color, texture and flavor. It’s got to have enough protein to keep you full, and a great sauce to bring it all together. Yes, there are rules to grain bowls! (Kind of.) We’ll talk you through a few steps, and then show you our favorite grain bowl that makes a fast and easy dinner in 30 minutes.

How to make a grain bowl

A good grain bowl has four main elements, and plays up the contrasts between these ingredients. If you’d like, you can top with some extras (see below). A grain bowl features these major elements:

How to make a grain bowl

Accentuate contrasts in flavor, texture and color

When you choose the elements for your grain bowl, you’ll have to keep contrasts in mind! Think about textures, colors, and flavors as you pick out each of the elements. You don’t want a bowl that’s all mushy, drab, or all the same flavor profile. Here are a few notes:

  • Texture contrasts: Whole grains are fluffy, beans and chickpeas can be soft. Think about adding a crunch with raw veggies, needs or seeds.
  • Color contrasts: We eat with our eyes! No one wants a brown or yellow bowl. Add colorful fresh or cooked veggies to round out the bowl! The more colors, the better.
  • Flavor contrasts: Using several components naturally makes flavor contrasts. Think about contrasts in elements that are savory, naturally sweet, tangy, salty, and even lightly bitter.

Use a theme to tie the grain bowl together

Using a vague theme can be helpful for tying a grain bowl together. It’s not necessary, but using flavors that go from a specific cuisine can make for harmony in the bowl! Here are a few ideas:

  • Mediterranean style: That’s the style of this easy grain bowl! It’s got Mediterranean or Greek style elements like tahini sauce, chickpeas, cucumber and tomatoes.
  • Mexican style: Try a bowl like this Rice Bowl with rice, black beans, and cilantro sauce.
  • Hawaiian style: Go for a Poke Bowl vibe (or Vegan Poke Bowl).
  • Moroccan style: Roast up a bunch of veggies for a Roasted Vegetable Bowl with freekah and lemon yogurt sauce.
  • Japanese style: Try a Sushi Bowl with sushi rice, ahi tuna, and healthy veggies.
Grain bowl

Make this easy grain bowl…in 30 minutes!

This easy grain bowl is Mediterranean-inspired and takes just 30 minutes to make into a healthy lunch or dinner! Because some grains can take longer to cook, this concept can often take longer than 30 minutes if you make them all at once. This recipe is quick and easy! Make it even faster with our make-ahead tips below. Here are the elements that make this grain bowl so quick:

  • Easy chickpeas: These Easy Canned Chickpeas are our trick on how to make a bland can of beans taste great in just 5 minutes! We use this trick all the time in the kitchen.
  • Seasoned quinoa: This Perfect Seasoned Quinoa is another trick to make quinoa taste fantastic. Put on a pot and make the rest of your components.
  • Mediterranean-style veggies: Grab your tomatoes, cucumber, and some Kalamata olives if you’d like.
  • Tahini sauce: This Tahini Sauce works for lots of different bowls: and it’s perfect for this one with a Mediterranean flair.
Mediterranean quinoa bowl

Make ahead tips & meal prep ideas

Want to make a grain bowl ahead of time? Great! Because it can take a while to prepare all the components. To make the fastest healthy dinner or lunch, think about doing a few things in advance. Here are a few ideas:

  • Cook the grain in advance. Refrigerate until serving. Reheat on the stovetop lightly, or just serve it at room temperature. Rice can dry out, so when you reheat it on the stovetop, add a splash of water and then cover it so it can steam.
  • Cook the protein in advance. If you’re making a bowl with chicken, fish, or tofu, you can cook that in advance and refrigerate until serving.
  • Use a grain bowl to use up leftovers! The best part about bowl meals? They’re great for leftovers. Use the bowl concept to eat up leftover items you’ve cooked throughout the week.

Let us know how you enjoy this grain bowl in the comments below! And here are 10 more ideas to get your wheels turning.

Variations: 10 more grain bowl recipes

Here are more of our favorite grain bowl ideas! There are so many to choose from: and you can mix and match the grains and components in each.

This grain bowl recipe is…

Vegetarian, vegan, plant-based, dairy-free, and gluten-free.

Print
Grain Bowl

Easy Grain Bowl


1 Star2 Stars3 Stars4 Stars5 Stars (7 votes, average: 5.00 out of 5)

  • Author: Sonja Overhiser
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes
  • Yield: 4
  • Diet: Vegan

Description

Here’s how to make a grain bowl! Pair a whole grain, protein and veggies with this amazing tahini sauce to make a healthy, fast and easy meal.


Ingredients

For the grain

For the grain bowl

  • 2 15-ounce can chickpeas*
  • 2 small garlic cloves
  • 2 tablespoons olive oil
  • 1/2 teaspoon smoked paprika or regular paprika
  • 1 teaspoon kosher salt
  • 1 recipe Tahini Sauce
  • 1 pint cherry tomatoes
  • 1 English cucumber
  • 1/2 cup Kalamata olives (optional)
  • 1/4 red onion

Instructions

  1. Make the grain: Go to Seasoned Quinoa to make the quinoa, or follow the other whole grain recipes listed above. The quinoa takes about 25 minutes total, so use the cook time to prepare the remaining ingredients.
  2. Make the chickpeas: Drain and rinse the chickpeas. Mince the garlic. In a large skillet, heat the olive oil over medium heat. Add the garlic and sauté for 1 minute until fragrant but before it browns. Add the chickpeas, smoked paprika, salt, and several grinds of black pepper. Cook 2 minutes until warmed through.
  3. Make the sauce: Make the Tahini Sauce. (Or, try Lemon Dill Sauce or Creamy Cilantro Sauce.)
  4. Prep the veggies: Slice the tomatoes in half. Slice the cucumber. Slice the red onion.
  5. Assemble the bowls: Place the quinoa and chickpeas in the bowl. Add the fresh veggies and drizzle with the sauce.

Notes

*This makes a solid 4 to 6 servings of protein. If you’re cooking for 1 or 2, make half this recipe (or go to Easy Canned Chickpeas.)

  • Category: Main Dish
  • Method: Stovetop
  • Cuisine: American

Keywords: Grain Bowl, How to make a grain bowl

A Couple Cooks - Healthy, Whole Food, & Vegetarian Recipes

Easy Rice Bowl

This easy rice bowl comes together in a flash! This fast dinner stars black beans and veggies with zingy cilantro lime ranch sauce. Every time we ask readers what they want, we get a similar answer. Fast and easy dinner recipes! Essentially, you don’t care how basic it is. You just want easy, healthy ideas to get food on the table. So here’s one to file under dinnertime basics: this Easy Rice Bowl! This 30 minute dinner features these easy black beans, a trick to make a bland can of beans taste amazing in 5 minutes. Pair it with rice and colorful veggies. The kicker? A zingy cilantro lime ranch that you’ll want to bathe in. These were so tasty and easy, we knew we had to share (we simply inhaled them). How to make rice: our favorite methods The longest lead time on a rice bowl is cooking the rice. So get that started first! You can use any variety of rice you’d like. We like cooking rice on the stovetop, but a pressure cooker also makes quick work of it. You can also make the rice in advance and reheat it before serving (instructions below). Here are our […]

A Couple Cooks – Healthy, Whole Food, & Vegetarian Recipes

This easy rice bowl comes together in a flash! This fast dinner stars black beans and veggies with zingy cilantro lime ranch sauce.

Rice bowl

Every time we ask readers what they want, we get a similar answer. Fast and easy dinner recipes! Essentially, you don’t care how basic it is. You just want easy, healthy ideas to get food on the table. So here’s one to file under dinnertime basics: this Easy Rice Bowl! This 30 minute dinner features these easy black beans, a trick to make a bland can of beans taste amazing in 5 minutes. Pair it with rice and colorful veggies. The kicker? A zingy cilantro lime ranch that you’ll want to bathe in. These were so tasty and easy, we knew we had to share (we simply inhaled them).

How to make rice: our favorite methods

The longest lead time on a rice bowl is cooking the rice. So get that started first! You can use any variety of rice you’d like. We like cooking rice on the stovetop, but a pressure cooker also makes quick work of it. You can also make the rice in advance and reheat it before serving (instructions below). Here are our favorite methods for cooking rice:

Easy rice bowl

The star: 5-minute easy black beans!

The best part of this rice bowl, similar to a burrito bowl, is the easy black beans! This is the way to bring big flavor with only a few minutes of cooking. Once you’ve got your rice started, whip up those black beans. Here’s what you need to infuse huge flavor into these beans in no time:

  • Canned black beans: You don’t even have to rinse them! The residual can liquid makes a creamy sauce.
  • Fresh garlic: Minced fresh garlic brings big savory flavor.
  • Cumin: A hint of cumin adds the final flavoring.

Pop them in a pan for just 3 minutes, and you’ll be surprised at the amount of flavor you’ll get. You can use these beans as a component in lots of different meals outside of this rice bowl.

Black beans

How to make a rice bowl

Once you’ve got your rice and your beans: it’s time to make a rice bowl! The vegetable and sauce ideas we’ve provided here are just ideas. This is a free-form concept so anything goes! Here are a few ideas for vegetables and components you can swap to make a rice bowl. This one is like to a burrito bowl, but you can use different flavors and sauces for a different vibe. The main guiding principle: maximize contrasts in color, flavor and texture!

  • Make the rice. See above.
  • Make the protein. You can of course use any type of protein you like: beans, tofu, tempeh, chicken, shrimp: you name it! This bowl would be great with Cilantro Lime Shrimp too.
  • Prepare the veggies. Use lots of colorful raw veggies. Some favorites are avocado and cherry tomatoes. We like to add corn for sweetness and red onion for a savory crunch. Other ideas: bell peppers, leafy greens like spinach or mixed greens, or roasted sweet potatoes,
  • Add the sauce. Top it all off with a healthy sauce to bring it together: ideas below!

5 different sauce variations (with vegan options!)

What makes a rice bowl? The sauce. This rice bowl is covered in a creamy, zingy cilantro lime ranch that takes it over the top! You’ll love this tasty sauce: but we’ve got lots of other options too. If you’re looking for a vegan variation, review the list below:

Cilantro lime sauce

White rice vs. brown rice

Which type of rice is best for a rice bowl? Is it better to eat brown rice? Here’s a little breakdown of the benefits of making either variety for this rice bowl:

  • White rice is quick to cook and takes about 20 minutes total. It’s great when you’re in a time crunch!
  • Brown rice has more vitamins, minerals, and fiber than white rice. 1 cup cooked white rice has 0.6 grams fiber, but 1 cup cooked brown rice has 3.2 grams of fiber, 13% of your daily need. (Source) It’s also less processed so has more nutrients. It does take longer to cook, but use our quick method above to cook it in 35 minutes.

Shortcut: make the rice in advance and reheat it!

Make this rice bowl even quicker by making the rice in advance. Refrigerate it until you’re ready to serve. You may have noticed that when you refrigerate rice, it gets very dry. Here’s a trick for how to reheat rice so that it’s perfectly moist:

  • Place the cold rice in a saucepan on the stovetop.
  • Add a small splash of water.
  • Heat the rice until it’s warmed through: the water will steam and absorb into the rice.
Rice bowl
Components in a rice bowl: rice, protein, veggies and sauce

Black beans nutrition

You can make this rice bowl with a variety of different protein options. But here’s a plug for using black beans! Here’s why black beans are such a plant-based powerhouse (source):

  • Excellent source of protein. 1 cup has 15 grams of protein, about 30% of your daily protein needs.
  • Excellent source of fiber. 1 cup also has 15 grams of fiber, about 50% of your daily intake.
  • Black beans have a lower glycemic index compared to many other high-carbohydrate foods, meaning they cause a smaller rise in blood sugar after a meal. In fact, some studies have even shown beans eaten with rice can reduce a rise in blood sugar vs when people eat rice alone.

This rice bowl recipe is…

Vegetarian, vegan, plant-based, dairy-free, and gluten-free.

Print
Rice bowl

Easy Rice Bowl


1 Star2 Stars3 Stars4 Stars5 Stars (5 votes, average: 5.00 out of 5)

  • Author: Sonja Overhiser
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4
  • Diet: Vegan

Description

This easy rice bowl comes together in a flash! This fast dinner stars black beans and veggies with zingy cilantro lime ranch sauce.


Ingredients

For the black beans*

  • 2 garlic cloves
  • 2 15-ounce cans black beans, drained but not rinsed
  • 2 tablespoons olive oil
  • 1/2 teaspoon cumin
  • Scant 1 teaspoon kosher salt

For the rice bowl


Instructions

  1. Cook the rice, according to How to Cook Rice.
  2. Cook the black beans: Mince the garlic. In a medium saucepan, heat the olive oil over medium heat. Add the garlic and sauté for 30 seconds to 1 minute until fragrant but not yet browned. Add the beans (drained but not rinsed), cumin, kosher salt, and several grinds of black pepper. Cook 2 minutes until warmed through. Taste and add additional salt if desired.
  3. Make the Cilantro Lime Sauce (or Chipotle Sauce).
  4. Slice the tomatoes in half. Slice the avocado. Defrost the corn. Thinly slice the red onion.
  5. To serve, place rice in the bowl and top with black beans and vegetables. Drizzle with the sauce and top with torn cilantro.

Notes

*If you’re cooking for 1 or 2, make half this recipe and cook 1 cup dry rice.

  • Category: Main Dish
  • Method: Stovetop
  • Cuisine: Mexican inspired

Keywords: Rice Bowl, Rice Bowls

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