This hearty and flavorful harvest bowls is filled with roasted vegetables, brown rice, spiced chickpeas and topped with a cream sauce. This dish is a healthy, plant-based meal the whole family will love!
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preparation time: 25 min
Total time: 35 min - difficulty level: 1
- recipe ID: PB56
- cuisine region: Middle east fusion
Featured Saskatchewan Ingredients
You Will Need
- knife
- vegetable peeler
- cutting board
- large pot
- baking sheet
- non stick liner
- water
- oil
- butter
- salt
- pepper
Preparation
1
Prepare and cook the rice: Turn on the oven to 400F to roast the vegetables in step 3.
In the sink, place the rice in a strainer and rinse it well. In a pot, add the brown rice, water (1 1/2 cup, 3 cup, 4 1/2 cups), salt (1/8 tsp, 1/4 tsp, 1/2 tsp) and pepper (1 pinch, 1/8 tsp, 1/4 tsp) and stir. Bring to a boil on high heat. Reduce the heat to low, cover and cook 35 minutes or until the water is absorbed and the rice is tender. Add the spiced chickpeas, combine and cover. Remove the pot from the heat and set aside.
2
Prepare the vegetables: Rinse and dry all produces. Peel the beets. Cut the onion, carrots and beets in 1 cm dices.
3
Cook the vegetables: Place the onion, carrots and beet dices on a baking sheet lined with parchment or non stick-liner. Drizzle the vegetables with oil (1/2 tsp, 1 tsp, 1 1/2 tsp) , sprinkle with salt (1/4 tsp, 1/2 tsp, 3/4 tsp), vegetable spice blend and pepper (1/8 tsp, 1/4 tsp, 1/2 tsp). Cook for about 20 minutes in the oven or until the vegetables are cooked through and the onion is starting to become golden.
4
Start the cream sauce: While the vegetables are cooking, In a pot on medium heat, add oil, butter or margarine (1 1/2 tbsp, 3 tbsp, 1/4 cup). Add flour (1 1/2 tbsp, 3 tbsp, 1/4 cup) and salt (1 tsp, 2 tsp, 3 tsp). Combine and cook about for 1 minute, stirring regularly.
Note: This is a roux. It will thicken the sauce. It is important to cook the roux for about 1 minute to cook the flour and prevent a flour taste in the sauce.
Gluten friendly: Skip this step. Make the sauce in step 5.
5
Finish the cream sauce: Add the creamy sauce mix to the roux (oil, butter or margarine, flour, salt). Add water (1 cup, 2 cups, 3 cups). Whisk together and let the sauce thicken, whisking regularly for 3 to 13 minutes*.
*Note: The amount of sauce will impact the time it takes to thicken the sauce.
Gluten Friendly make the creamy sauce: In a pot add the creamy sauce mix and cornstarch, water (1 cup, 2 cups, 3 cups), and salt (1/2 tsp, 1 tsp, 1 1/2 tsp) . Whisk well together. Turn on the heat to medium. Let the sauce thicken, whisking regularly for 5 to 15 minutes*.
*Note: The amount of sauce will impact the time it takes to thicken the sauce.
6
Garnish & serve: Place the brown rice & spiced chickpeas, spinach mix on individual plates. Top with roasted onion, beets & carrots. Garnish with mixed sprouts, pumpkin seeds & cream sauce. Serve.
Bon Appétit!
Ingredients
Included
2 Portions
4 Portions
6 Portions
Health Fact
Regina Naturopathic
Craig Herrington, ND
BEETS
Using an anti-bacterial mouthwash, prevents the conversion of the active ingredient from beets and eliminates most beneficial effects.
Cooking with Kids
Beyond Baby Nutrition
Lacey Engel, Registered Dietician
Cooking for kids?
Introduce new vegetables (e.g. beet) slowly to children. You can encourage children to cut the beet and add it to the dish to help them become more comfortable with this new ingredient. It is normal to take multiple exposure for children to become comfortable with a new food.
Making this recipe with kids?
Ask the child to help by completing step 2 & 4 :
- Prepare the vegetables
- Garnish & serve
Recommended Wine Pairing
Homestead Bar À Vin
Josh McLean, Owner
Call 306-586-9720 to order your wines. Click here to see their full wine offering.
Azimut Negre 2015
Region: Penedes, Spain
Colour: Red
Price: $20.27
Domaine Jolivet, L’instinct 2017
Region: Saint-Joseph, France
Colour: Red
Price: $45.75
Tags
Note: We cannot guarantee any dish is allergen free.
Nutritional Information
