I hate buying lunch during the week. After a 5 day work week, you’ve spent anywhere from $70-$150 extra dollars on meals that could have been made at home. To avoid spending that extra money, I do my absolute best to prepare food at the beginning of the week that will last me a few days. This week’s food project was Vegetarian Power Bowls! I don’t eat meat, so most of my recipes will have alternative protein sources, but you can always add chicken, beef or turkey to your bowl if you want.
The components are really easy to make and you can take different variations every day so it doesn’t get boring.
Forewarning- there are a lot of steps to the toppings but the flavourings for the chickpeas and cauliflower are optional. I like having the variety in taste, but regular roasted veggies work just as well
Here’s the toppings/base I came up with
- 1 head of cauliflower
- 1 head of broccoli
- 1 bundle of asparagus
- 8 brussel sprouts
- 1 bundle of kale
- 1 can of chickpeas
- salt and pepper to taste
- Olive or vegetable oil
- 1 can of light coconut milk
- Frank’s Hot Sauce
- Garlic Powder
- Ground Ginger
- 1/2 cup barley
- 1/2 green lentils
**You can also use brown rice or quinoa if you want
- Any other toppings you may like!
For the Veggies and base
- Cook the barley and lentils according to their package instructions. Set aside.
- Preheat the oven to 400 F
- Cut your cauliflower, broccoli and brussel sprouts into small to medium size pieces. Place the broccoli, brussel sprouts and asparagus in a baking dish. Coat lightly with 3-4 tablespoons of oil (do not overdo the oil), add salt, pepper and garlic powder. Place the cauliflower in a separate baking dish, coat lightly with 3-4 tablespoons of oil (do not overdo the oil), add salt, pepper and garlic powder. Roast all your veggies in the oven for around 40 minutes to an hour (cook time depends on the strength of your oven. Keep on eye on them after the 30 minute mark and then cook to your liking from there.
- Cut up your kale into bite size pieces. Saute in a medium size frying pan with salt, pepper and fresh garlic.Take off the heat once the kale is tender. Put aside
For the chickpeas
Place your chickpeas on a baking sheet. Coat in 2 tablespoons of oil, salt and pepper.
Combine 3 tablespoons cumin, 2 tablespoons garlic powder, 2 tablespoons paprika and 3 teaspoons ginger- add a tablespoon at a time to your chickpeas. You want to coat them, but not leave them a gummy mess. Roast in the over for around 45 minutes to an hour. Take them out when crispy and set aside.
For the spicy sauce for the cauliflower
In a small saucepan over medium heat combine, 1/3 cup Frank’s Red Hot Sauce, 3 tablespoons sriracha, 1 tablespoon butter (vegan or regular) and 3 tablespoons coconut milk (I used light). Cook until the butter is melted and the sauce is warm. Add a tablespoon at a time to your roasted cauliflower (the sauce is spicy so taste as you go as to not overdo it).
To assemble your bowls
Use a portion of barley and a portion of lentils as your base- don’t use the full half cup of each on the first round. Top with some of your roasted veggies, sauted kale and chickpeas. I add sliced avocado to mine as well because I like to contrast between the spicy sauce and the creamy avocado