BOWLED OVER
By James Craig Thieman
Nothing says simplicity like a meal in a bowl. Combine a grain, beans/legumes, and veggies to create a satisfying lunch, dinner, snack, or even breakfast. These recipes work for single cooks and reheat well. They also work for family meals, customizable by bowl for the picky eaters in the bunch. If you’re more gourmet and ready to amp it up, get ready to bowl them over! Each recipe has options to add toppings, spices, or vegetables to augment the offering. Inspired by my travels around the world and unique cultural flavors, I hope these recipes bring nourishment and comfort to many of your meals.
Tikka Masala Bowls
(Serves 4)
15.5-ounce can garbanzo beans, drained and rinsed
14.5-ounce can diced, no-salt tomatoes with juices
1/2 cup yellow onion, diced
1/3 cup lite coconut milk
4 cloves minced garlic
1 teaspoon curry powder
1 teaspoon garam masala
1/2 teaspoon ground ginger
1/2 teaspoon cumin
1/4 teaspoon cayenne pepper (or chop in fresh jalapeño pepper, more or less
to taste)
Salt (to taste)
2 cups fresh baby spinach
2 cups cooked brown rice
Add everything except spinach and rice to a saucepan and simmer over medium heat for approximately 20-30 minutes until the sauce thickens and onion is soft. Fold in spinach just before removing pan from heat. Serve warm over rice.
Bowl them over by adding during cooking:
1/2 head roasted cauliflower, cut into small pieces
1 carrot, chopped
1 bell pepper, diced and seeded
and topping with:
2 Tablespoons fresh cilantro or parsley
| Total calories per serving: 249 | Fat: 4 grams |
| Carbohydrates: 46 grams | Protein: 9 grams |
| Sodium: 166 milligrams | Fiber: 8 grams |
Bowled over serves 6:
| Total calories per serving: 186 | Fat: 3 grams |
| Carbohydrates: 35 grams | Protein: 7 grams |
| Sodium: 127 milligrams | Fiber: 7 grams |
Southern Anytime Bowls
(Serves 3)
2 cups water
1/2 cup grits (not instant)
1 pint fresh Brussels sprouts, shredded (about 1 cup)
1 red bell pepper, slivered
1/2 cup yellow onion, sliced
1 teaspoon vegan margarine
2 cloves fresh garlic, minced
15-ounce can black-eyed peas, rinsed and drained
Black pepper, to taste
Salt, to taste
To prepare grits, boil water. Slowly stir in dried grits over low heat until well combined, then return to a boil. Cover and lower heat, cooking about 25-35 minutes. When done, grits will be smooth and creamy.
In a pan, sauté Brussels sprouts, bell pepper, and onion in vegan margarine over medium-high heat until wilted and soft, about 4-6 minutes. Add garlic and black-eyed peas and warm through, about 2 minutes. Season to taste and serve over warm grits.
Cook’s Note: Grits are usually found near the oatmeal in major grocery stores. Can’t find black-eyed peas? Use black beans instead.
To bowl them over, add:
1/4 cup vegan cheddar shreds to grits while cooking
and top with:
1 yellow squash, sliced and sautéed
1 vegan sausage, sliced and sautéed (like Beyond, Field Roast, or Tofurky)
Sprinkle of nutritional yeast
| Total calories per serving: 265 | Fat: 3 grams |
| Carbohydrates: 52 grams | Protein: 12 grams |
| Sodium: 285 milligrams | Fiber: 9 grams |
Bowled over serves 4:
| Total calories per serving: 373 | Fat: 9 grams |
| Carbohydrates: 59 grams | Protein: 19 grams |
| Sodium: 536 milligrams | Fiber: 12 grams |
Garden Cabbage & Barley Bowls
(Serves 5)
1 quart low-sodium vegetable broth
1/2 small head of cabbage, cut into spoon-size squares
15-ounce can navy beans, drained and rinsed
1 cup barley
2 carrots, peeled and chopped
1 parsnip, peeled and chopped
6 ounces fresh green beans, cut into bite-size pieces
1 sprig fresh rosemary (or 1 teaspoon dried)
1 spring fresh thyme (or 1/2 teaspoon dried)
1/2 teaspoon dried sage
Black pepper, to taste
Add all ingredients to a stock pot and cook together over high heat. Once boiling, turn heat to medium-low. Stir occasionally while cooking about 30 minutes until barley is soft and all veggies are fork-tender.
Bowl them over by topping with:
1 Tablespoon fresh chopped chives and/or parsley
Slivers of fresh celery
Vegan croutons
Dollop of vegan sour cream or plain vegan yogurt
| Total calories per serving: 311 | Fat: 1 gram |
| Carbohydrates: 65 grams | Protein: 12 grams |
| Sodium: 152 milligrams | Fiber: 15 grams |
Bowled over serves 5:
| Total calories per serving: 359 | Fat: 4 grams |
| Carbohydrates: 65 grams | Protein: 13 grams |
| Sodium: 152 milligrams | Fiber: 15 grams |
Orange & Sweet Tater Bowls
(Serves 4)
2 large sweet potatoes
14.5-ounce can diced, no-salt tomatoes, with juices
2 carrots, peeled and sliced
1 cup water (or low-sodium vegetable broth)
1/2 cup dry red lentils
1 teaspoon chili powder (or to taste)
1 teaspoon ground ginger
1/2 teaspoon turmeric
Half 14-ounce can lite coconut milk
Zest and juice of 1 orange
2 heaping cups arugula
To roast sweet potatoes in the oven, preheat to 425 degrees. Prick the skin of each of the sweet potatoes 5 to 6 times and wrap each in foil to catch any drips. Bake 45-60 minutes, until soft all the way through when tested with a fork.
Or cook the sweet potatoes in the microwave. Prick the skin with a fork 5 or 6 times and place on a microwave-safe plate. Microwave on full power for 5 minutes, turning halfway through. If the potatoes aren’t soft, cook in one minute increments until fork-tender.
In a pot, add canned tomatoes, carrots, water, red lentils, chili powder, ginger, and turmeric. Bring to a boil, then cover and simmer about 15 minutes, until carrots are soft and lentils cooked. Stir in coconut milk, orange juice and zest, and arugula. Serve immediately over halved, warm sweet potatoes.
Bowl them over by topping with:
1 Tablespoon pepitas
2 Tablespoons fresh cilantro
Slices from 1 fresh green apple
Slivered fresh jalapeño
Splash of hot sauce or BBQ sauce
| Total calories per serving: 279 | Fat: 3 grams |
| Carbohydrates: 52 grams | Protein: 10 grams |
| Sodium: 109 milligrams | Fiber: 10 grams |
Bowled over serves 4:
| Total calories per serving: 307 | Fat: 4 grams |
| Carbohydrates: 57 grams | Protein: 11 grams |
| Sodium: 142 milligrams | Fiber: 11 grams |
Wasabi Rice Bowls with Peas
(Serves 4)
10-ounce bag frozen peas
2 cups bok choy, chopped
1 cup mushrooms (any variety), chopped
1 teaspoon vegetable oil
Half 14-ounce can lite coconut milk
2/3 cup water
Juice from 1/2 lemon
1 teaspoon wasabi paste (or to taste)
1/2 teaspoon white pepper (or to taste)
2 cups cooked long-grain white rice
In a large pan over high heat, stir-fry peas, bok choy, and mushrooms in oil until veggies soften, about 6-8 minutes. Add coconut milk, water, lemon juice, wasabi paste, and white pepper. Stir over medium heat until a sauce forms, about 3-5 minutes. Serve over rice.
Bowl them over by adding to the veggie stir-fry:
1 cup chopped broccoli
1 cup slivered carrots
and top with:
1/2 cup chopped cucumber
1 Tablespoon crushed wasabi pea snacks
1 Tablespoon chopped peanuts
Sprinkle of minced green onion
Cook’s Note: Wasabi paste is a type of horseradish and commonly used in Japanese cuisine. Find it near sushi in large markets, ethnic aisles, or online.
| Total calories per serving: 218 | Fat: 5 grams |
| Carbohydrates: 36 grams | Protein: 8 grams |
| Sodium: 32 milligrams | Fiber: 5 grams |
Bowled over serves 6:
| Total calories per serving: 169 | Fat: 4 grams |
| Carbohydrates: 27 grams | Protein: 6 grams |
| Sodium: 42 milligrams | Fiber: 4 grams |
Deconstructed Samosa Bowls
(Serves 4)
1 medium white potato, thinly sliced
1 carrot, peeled and sliced
1 teaspoon olive oil or vegan margarine
4 cloves garlic, minced
1 Tablespoon fresh ginger, minced
1 Tablespoon chili powder (or to taste)
1/2 teaspoon garam masala
1/2 teaspoon ground turmeric
Pinch cayenne (optional, to taste)
3 cups low-sodium vegetable broth (or water)
1/2 cup dry split peas
1 cup couscous
1 bunch kale, washed, stemmed, and shredded
In a large pan sauté potatoes, carrots, and olive oil, cooking over medium heat, about 4-5 minutes until fragrant. Add garlic, ginger, chili powder, garam masala, turmeric, and cayenne. Toss to combine and cook one minute to toast spices. Raise to high heat, add broth and split peas. Boil, cover, and simmer for 15-18 minutes, until peas are soft. Finally, add couscous and kale, stir, and simmer, covered, about 3-5 minutes.
To bowl them over, add:
1/2 cup minced onions to the potato sauté
1 teaspoon ground cumin with other spices
And top with:
1/2 cup chopped tomatoes
1 Tablespoon chopped fresh mint and/or cilantro
1 Tablespoon chopped peanuts
Sliced green onions
| Total calories per serving: 373 | Fat: 3 grams |
| Carbohydrates: 72 grams | Protein: 17 grams |
| Sodium: 187 milligrams | Fiber: 13 grams |
Bowled over serves 4:
| Total calories per serving: 399 | Fat: 4 grams |
| Carbohydrates: 76 grams | Protein: 18 grams |
| Sodium: 189 milligrams | Fiber: 13 grams |
James is retired from the Navy and is working on a master’s in Emergency Management. Currently, he works as a real estate agent in the mountains of North Carolina and is on the Board of Directors with the Yancey County Humane Society.
