Want to spice up a holiday feast this year? These tasty curry roasted carrots will make an exotic side dish to any main entrée thanks to its addition of creamy yogurt dressing and pomegranate seeds! Don’t Forget the Sides! When it comes to […]
Tag: roasted vegetables
Want to get more balance in your diet? This simple 3-step Mediterranean buddha bowl is bursting with colorful vegetables, healthy proteins and fats, and filling whole grains!
The name is catchy, but really what is a buddha bowl? This dish got its name because it is overstuffed with healthy foods, which resembles a “round belly” look. Buddha bowls, also known as Hippie bowls, are simply bowls balanced with healthy grains, protein, fat, and vegetables. These bowls are basically a “melting pot” for your favorite nutritious foods!
In just three steps…
Make your own version at home in three easy steps. Talk about easy!
- Choose your whole grain or starch
The options are endless! For example, you could choose brown rice, quinoa, or sweet potatoes, just to name a few. For this recipe, I chose quinoa (pronounced either as keen-wah or kee-no-ah) for its high fiber and protein content. Don’t let the silly name throw you off, it is easy to make and extremely versatile. Did I forget to say it is also delicious?
2. Add in a lean protein and favorite vegetables of choice
Again, the varieties here are never ending. Ideally, you should choose a protein with less saturated fats, such as legumes, lean cut meat, or seafood. For this mediterranean Buddha Bowl, I chose chickpeas and accompanied it with roasted red peppers, fresh kale, roasted eggplant, and green olives. Choose your favorite vegetable and try roasting it for even more flavor!
3. Top it with a healthy fat
Topping these healthy bowls with a dressing really ties everything together nicely. For fun, try avocado, tahini, or yogurt toppings. I combined avocado and yogurt, which adds creaminess. If you prefer no dressing, top the bowl with nuts or seeds for a source of healthy fats.
Adding heart healthy olive oil into your dressing or marinade is also an excellent way to sneak in healthy fats. I used olive oil for a chickpea marinade and roasting the eggplant. You should try to use a high quality olive oil. Some olive oils go through a chemical refining process with poor quality olives while others even dilute olive oil with other types of oils. To make sure you are not getting scammed look out for poor quality olive oils labeled “pure olive oil” or just “olive oil”, and those in clear or plastic bottles that are easily exposed to light.
A new favorite!
One excellent brand of olive oil I have newly discovered is I Love Aceite. This company based in Boulder (also in California and Texas) values good quality extra virgin olive oil and never uses chemical processing or deodarization! I met Oscar Sanchez, the CEO of I Love Aceite, while networking in the Boulder foodie scene. He was so pleasant and could not have been more passionate about his olive oil products. His mission is to deliver the highest quality olive oil directly from Spain to the U.S. food market and our homes. Not only is the packaging beautiful, but the olive oil was so amazing I used it alone on top of my kale and mixed green salads! Even better, they can ship to your home with an option for a monthly subscription. You no longer have to worry about getting “false” olive oil at the stores any more!
Disclaimer: I received free samples of the I Love Aceite olive oils mentioned in this post. I was not compensated for this blog post.
These ingredients can be made ahead of time and used for other meals during the week. Use the extra chickpeas on a salad and extra quinoa in a soup, salad, or stir fry. The toppings are extremely versatile! If you prefer other vegetables than eggplant, feel free to roast them for extra flavor. Additional toppings used in this bowl were raw kale, roasted red peppers, and green olives.
- 1 cup uncooked quinoa
- 2 cups water
- 4 tablespoons extra virgin olive oil (split between the eggplant and chickpeas)
- 1 large eggplant, skin removed and cubed
- 1 15 ounce can low sodium chickpeas
- 1 small shallot, finely chopped
- 1 tablespoon lemon juice (or juice of half lemon)
- 1 teaspoon crushed garlic (about 1-2 garlic cloves)
- 1/4 to 1/2 cup low fat Feta, crumbled
- Optional Toppings: sliced kale or spinach, roasted red peppers, olives, feta cheese
- Avocado Dressing:
- 1 medium, ripe avocado, pit removed
- 1/4 c plain yogurt
- 1-2 T lemon juice (or juice of remaining lemon half)
- 1 teaspoon crushed garlic
- optional add ins: basil, additional tablespoon of olive oil, red pepper flakes
- Preheat oven to 400 degrees Farenheit. Prepare the eggplant for roasting by tossing with olive oil and seasonings (pepper, italian seasoning, garlic powder optional). If using a pinch of salt, top it after cooking to prevent further moisture loss of the eggplant.
- Roast the eggplant for 20-30 minutes or until browning occurs.
- While the eggplant cooks, prepare the quinoa and water in a medium pot to boiling, then simmer covered for 10-15 minutes or until tender.
- While the eggplant and quinoa cooks, marinate the chickpeas with the lemon juice (half of lemon), garlic, shallots, and 1-2 tablespoons of olive oil in a small bowl. Set aside.
- One the quinoa and eggplant are done. Place the quinoa in the bottom of a large bowl and fill the top with the eggplant, chickpeas, and desired additional toppings. Drizzle the avocado dressing on top.
- Avocado Dressing:
- Place all of the listed ingredients for the dressing in a food processor or high powered blender. Blend or pulse until all ingredients are mixed to a smooth consistency.
A simple recipe for roasted carrots with umami-rich miso and honey topped with shiitake mushrooms for a healthy side to your entree! Holiday favorites of glazed ham, marinated salmon, and roasted lamb seem to take over at the table, but don’t forget about those underrated side […]
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A quick and elegant recipe pairing vitamin and fiber-rich cauliflower and Harissa spice!
Harissa, simply put, will add spice to your life! This Middle Eastern and North African food treasure (found in a paste or powder form) consists mainly of chilies, garlic, varying spices, and olive oil. You can find this spicy gem in most natural food stores or the ethnic food aisles at your local grocery store; I used the Trader Joe’s version providing only 10 calories per serving.
If you want to be bold, try making it at home; one of my favorite blogs, The Kitchn, shares a great article on homemade Harissa. As roasted cauliflower and even cauliflower rice (or pizza) is such a trend right now, I thought it would be fun to pair this fiber and vitamin-rich vegetable with a little heat!
A Simple Recipe
Making this dish couldn’t have been easier, in fact it really doesn’t require a recipe. No-recipe cooking is popping up on many food magazine and blog websites, i.e. Bon Appetit and Martha Stewart, as convenience in the kitchen is a huge factor in meal planning. This recipe simply involves Harissa as a rub, throwing in some garlic, and then roasting the cauliflower. I even felt silly typing out a recipe, but I felt it would be important to have the oven temperature and roasting time accurate since no one wants charred cauliflower!
Before roasting the cauliflower, it can either be sliced as steaks or in little florets; I’ve even seen whole cauliflower roasted like it’s thanksgiving day (which I will try next!). Prior to chopping or slicing the cauliflower, make sure to remove the leaves and cut the bottom stem, so you have a flat surface on the cauliflower when using a knife. While I attempted to slice at first, some broke into florets and I had a nice medley. The florets were easier for spreading the Harissa paste as I used my hands, and so, I would recommend using a pastry brush to spread if going with the cauliflower steaks.
This roasted dish makes an excellent main entree on a bed of leafy greens, whole grains, or even as a sandwich. For meat and seafood lovers, the cauliflower can be a great accompanying side dish, as I did with my lentils.
As the temperature is dropping this fall, go ahead and experiment with the warming heat of Harissa. I hope you enjoy this incredibly quick and easy recipe!
This dish only requires few ingredients. Feel free to add in the garlic to the baking sheet for more flavor. Feel free to add more Harissa paste to coat if necessary (versus more olive oil as Harissa paste is only 10 calories per serving).
- 1 medium cauliflower, chopped or sliced
- 2 tablespoons Harissa Paste
- 1 tablespoon olive oil
- 3 garlic cloves, chopped (optional)
- Preheat oven to 400 degrees F.
- Mix together the oil and Harissa paste (add more paste if needed).
- Rub the cauliflower pieces with the paste mixture (add the garlic) and place on a lightly greased or non-stick baking sheet.
- Bake for 30-35 minutes or until roasted.