Harvest bowl

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! 

Featured Saskatchewan Ingredients

You Will Need

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 ricewater (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

Brown rice

1/2 cup

1 cup

1 1/2 cup

spiced chickpeas

200 gr

400 gr

600 gr

onion

1 small

1 medium

1 large

Beet

120 gr

240 gr

360 gr

Carrot

80 gr

160 gr

240 gr

Spinach mix

30 gr

60 gr

90 gr

Creamy sauce mix

1/3 cup

2/3 cup

1 cup

vegetable spice blend

1 tsp

2 tsp

3 tsp

Mixed sprouts

4 gr

8 gr

12 gr

Pumpkin seed

1 tbsp

2 tbsp

3 tbsp

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