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Meals in a Bowl

Meals in a Bowl

Very filling, delicious and a great way to save time.

by

With Passover in the air we are approaching the busiest season of the year. Meals in a bowl are a great way to save time. And they’re very filling and delicious.

Here are some recipes that can be left in your fridge ready for whenever you need them.

Nourishing Quinoa bowl

Quinoa blends itself well to cold or hot salads, and mixes well with many items. When well-prepared it is tasty and nutritious.

Ingredients

  • 1 cup sweet potato, cut into 1″ pieces
  • 1/2 cup beets, cut into 1″ pieces
  • 1 cup broccoli florets
  • 2 cups kale
  • 2/3 cup cooked chickpeas
  • 1/4 of an avocado, sliced
  • 1/2 cup cooked quinoa
  • 2 Tbs hummus
  • 1 tsp paprika
  • Salt & pepper to taste
  • Creamy dressing

Add sweet potatoes and beets to a steamer basket and steam until almost fully cooked, about 15 minutes. Add broccoli and kale and steam until everything is cooked, another 2 – 3 minutes.

While vegetables are cooking, toss chickpeas with paprika, salt and pepper. Set aside.

Transfer vegetables to a plate or large bowl and arrange as desired. Add quinoa, chickpeas, avocado and hummus to the plate.

Drizzle with creamy dressing, toss together and enjoy!

Creamy Dressing: (This dressing is great on any salad)

  • ¾ cup oil
  • ½ cup mayonnaise
  • ¾ tsp salt
  • 2 cloves of garlic, crushed
  • 1 Tbs sugar
  • 2 tsp soy sauce
  • ½ tsp lemon juice
  • 2 tsp mustard
  • 1 pinch black pepper

Mix all ingredients and pour over salad just before serving.

Preparation 20 minutes
Serves 2

Mediterranean Bean Bowl

This recipe makes a lot, but the leftovers keep well. You can easily cut the recipe in half.

INGREDIENTS

  • 1 pound dry black beans
  • 2 Tbs olive oil
  • 1 Tbs ground cumin
  • 4 bay leaves
  • 2 tsp Kosher salt
  • 3 cloves garlic, minced
  • 3 cups, uncooked rice, white or brown
  • 1/2 tsp salt
  • 4 1/2 to 6 cups of water, depending on the type of rice
  • Sliced red cabbage
  • Ripe avocado, peeled and cut into chunks
  • Fresh tomato salsa
  • Chopped fresh cilantro or your favorite greens (optional)

Directions

Preparing dry beans

Place black beans in a large bowl or pot. Cover with 2 inches of water, let soak overnight, then drain. If you are tight on time you can skip overnight soaking, place black beans in bowl, and cover with 2-inches of boiling water. Let soak for one hour. Then drain ad rinse.

Place soaked and drained beans in a large pot. Cover with 2 inches of water. Bring to a boil, reduce to a simmer.

While the beans are coming to a boil, heat 2 tablespoons of olive oil in a small pan on medium heat. Stir in the ground cumin and cook until fragrant, 1 to 2 minutes. Add the minced garlic, cook a minute more. Once the beans are boiling, add the cumin and garlic to the pot with the beans. Add bay leaves and salt to the pot as well.

Cook the beans, uncovered, until tender, but not mushy, between 30 minutes to 2 hours. When the beans are done, place a strainer over a separate pot. Pour the beans into the strainer, to collect the cooking water into the pot. Set aside the beans, and boil down the cooking liquid until thickened and slightly syrupy. Return the cooking liquid to the beans and stir.

Stir in the cilantro and remove from heat.

Preparing the other ingredients

Cook 3 cups of rice in a large saucepan according to package instructions. Add 1/2 teaspoon of salt. Bring to a boil, lower the heat to low to maintain a very low simmer. Cover and cook from 15 minutes to 45 minutes, Remove from heat and let rest for 10 minutes, covered, before fluffing with a fork to serve.

To serve, place a scoop of cooked rice at the bottom of a serving bowl. Top with black beans. Top with assorted garnishes—thinly sliced cabbage, chopped avocados, chopped cilantro, and anything else that you want to add to it.

Preparation 30 minutes
Serves 4

CRUNCHY QUINOA POWER BOWL WITH ALMOND GINGER DRESSING

A light and satisfying quinoa bowl made with crunchy red and green cabbage that’s tossed in an almond butter dressing made with ginger, garlic and lime.

Ingredients

  • 1 cup uncooked quinoa (approx. 3 cups cooked)
  • 1/2 head green cabbage, shredded (approx. 3 cups)
  • 1/2 head red cabbage, shredded (approx. 3 cups)
  • 1/2 cup diced green onions
  • 1/2 cup fresh cilantro, chopped
  • 3/4 cup chopped almonds
  • 2 medium-size sweet potatoes, diced
  • 1 Tbs oil
  • Fine sea salt to taste

Almond Butter Dressing

  • 1/3 cup almond butter
  • 1/3 cup extra virgin olive oil
  • 3 cloves garlic (approx. 1 tablespoon)
  • 3 inches peeled fresh ginger (approx. 1-2 tablespoons)
  • Juice of 3 limes (approx. 1/3 cup)
  • Filtered water to thin as needed

Instructions

Cook quinoa in a large pot covering with 3 times the amount of water. Season with salt and pepper garlic powder to taste. Quinoa is cooked when little circles appear on the top of the cooked quinoa.

Preheat the oven to 450°F and then line a baking sheet with parchment paper. Toss the sweet potato pieces in one tablespoon of oil until they are very lightly coated and then spread them onto the baking dish so that they aren’t touching. Sprinkle them with salt and then place the baking sheet on the top rack and cook for 20 minutes, until crispy.

While the potatoes are cooking, prepare the dressing by adding the ingredients to a food processor and blending until smooth. Add water as needed to thin until desired consistency is reached.

Next, rinse the cooked quinoa and transfer to a large bowl. Then add the cabbage to the bowl along with the dressing and toss together until coated.

Once the sweet potato is done, set aside to cool for at least 15 minutes. Then add it to the bowl along with the cilantro, chopped almonds, and green onion and gently toss together. Distribute into bowls to serve immediately or place in an airtight container and refrigerate for up to 3 days.

Preparation 30 minutes
Serves 6

Teriyaki Chicken Rice Bowls

Chicken and rice pair well for a full meal all in one bowl with your favorite ingredients and a very tasty sauce.

  • 1 pound boneless, skinless chicken thighs (about 4 pieces)
  • Kosher salt
  • 1 Tbs lemon juice
  • ½ cup soy sauce or salt
  • ½ cup sugar
  • 2 Tbs cornstarch
  • 2 Tbs water
  • 4 tsp rice vinegar
  • 1 tsp favorite spice
  • 2 cups cooked sushi rice or brown rice
  • 1 carrot, thinly shaved
  • 4-6 green onions, thinly shaved
  • 1 cup frozen shelled edamame, thawed
  • Sesame seeds for garnish

Instructions

Rinse the chicken in water and pat dry with paper towels. Season the chicken lightly with kosher salt and set aside.

Add the soy sauce, sugar and lemon juice to a small sauce pan. Mix the cornstarch in the water and add to the sauce pan. Bring the mixture to a boil, then reduce to simmer. Add the rice vinegar and salt and sugar and cook for 5-10 minutes or until the sauce thickens, stirring occasionally.

Spray a grill pan with cooking spray and bring to medium high heat. Add the chicken thighs but don't crowd the pan. Cook the chicken for 5-7 minutes on each side. Baste each side of the chicken with the sauce and cook for an additional 2 minutes each side. Remove from the pan, lightly tent with foil and rest for 3-5 minutes. Repeat with the other chicken thighs if needed.

To prepare the bowls, spoon rice into the bottom of the bowl then layer with shredded carrot, shredded green onion and edamame. Slice or chop the chicken thighs and place on top then drizzle with more sauce. Garnish with sesame seeds.

Preparation 20 minutes
Serves 4

Chopped Chicken Sesame Noodle Bowls

What could be easier to serve than a bowl loaded with veggies, chicken, cilantro or favorite greens, and a homemade sesame-almond sauce. Delicious

INGREDIENTS

Sesame Sauce

  • 3 Tbs sesame oil
  • 2 Tbs rice vinegar
  • 2 cloves garlic
  • 1 Tbs fresh ginger grated
  • 1/2 tsp salt
  • 1/4 cup almond butter
  • 3-4 Tbs water
  • 2-3 Tbs sesame seeds
  • 1/2 Tsp red pepper flakes

Other ingredients

  • 1 lb. boneless skinless chicken breasts
  • 4 ounces soba noodles or favorite noodles
  • 1 cucumber (can swap for other veggies, too)
  • 3 large carrots
  • 1 handful cilantro (optional)Salt and pepper to taste

INSTRUCTIONS

Sauce: In a food processor, combine all the ingredients for the sesame sauce except the sesame seeds and red pepper flakes. Pulse until mostly smooth; stir in sesame seeds and red pepper flakes.

Noodles: Cook soba noodles according to package directions. Drain and set aside.

Chicken: Heat a large skillet with a little oil over medium heat. Cut the chicken breasts in half if they are large. Add the chicken; sprinkle chicken with salt and pepper. Saute until barely golden brown on the outside. Add about a third of the sesame sauce to the chicken with a little water to thin it out. It might splatter, so turn down the heat at this point and have a lid ready. Let the chicken finish cooking in the sauce for a few minutes. Remove the chicken from heat, let cool slightly, and shred.

Veggies: Chop the veggies super-finely or put them in the food processor and get them all minced up. Drain out any excess moisture. Toss everything together and serve hot or cold.

Prep Time: 10 mins
Serves: 4-6

BREAKFAST BOWLS: 5 WAYS

For a leisurely breakfast prepare yourself one of these exciting breakfast bowls the night before refrigerate covered and enjoy in the morning.

INGREDIENTS

For the Base

  • 1 cup yogurt
  • 1/3 cup granola or muesli
  • 1/3 cup assorted toppings (See below)

Toppings for the Berry Bowl

  • Raspberries or strawberries
  • Blueberries

Toppings for the Classic Bowl

  • Banana
  • Strawberries
  • Chia seeds

Toppings for the Summer Bowl

  • Peaches
  • Cherries
  • Blackberries

Toppings for the Tropical Bowl

  • Kiwi
  • Mango
  • Shredded coconut

Toppings for the Dessert Bowl

  • Torched mini marshmallows
  • Strawberries
  • Shaved dark chocolate or Chocolate syrup

INSTRUCTIONS

In a medium bowl, layer the yogurt on the bottom.

Top with granola or muesli.

Finish with assorted fruit toppings.

Enjoy

Preparation 10 minutes
Serves 1 per bowl

March 10, 2018

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Visitor Comments: 1

(1) Deborah Litwack, March 16, 2018 8:10 PM

TY

Oftentimes I glance at recipes on AIsh but don't copy them. These speak to me! TY

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