Are you a fan of tropical flavors? Do you want to add more plant-based meals to your diet? Look no further than coconut-crusted tofu with mango salsa!
Coconut-Crusted Tofu with Mango Salsa
Tag: nourish bowl
Caribbean Red Beans and Turmeric Rice
Caribbean red beans and rice is a popular dish far and wide, and for good reason! Not only is it bursting with flavor, it is also affordable, nutrient-rich and a great source of complete plant protein. It is also naturally gluten free and vegan and very easy to make!
Traditionally, this recipe would be made with dry beans, but I’ve created this super fast, super easy, no-pressure-cooker-needed version to make this recipe super accessible to everyone!
Is Caribbean Red Beans & Rice healthy?
Heck yes! Beans and rice are a match made in heaven – a SUPER meal. It is incredibly nutritious as it packs 12g of complete plant protein in every serving, is rich with vitamins and minerals, and high in fiber which helps improve digestion. Couple it with some massaged kale and you are giving your body all the nutrients it needs!
Plus, one of my favorite simple tips to look and feel your absolute best is to fill half of your plate with fresh greens. This can be any green you love: massaged kale, shredded iceberg, chopped romaine, spring greens, arugula, and more! Why is this such a great tip?
- Greens are extremely filling but have a low caloric density
- They add a delicious brightness and contrast in texture
- They lighten up any meal by cutting your carbs in half
- They improve digestion and reduce bloating
- They are incredibly nutrient-rich and full of antioxidants
This technique of filling half your plate with greens can be done with just about any recipe, but for more ideas check out my Creamy Lentil Curry with Roasted Butternut Squash or this Green Goddess Bowl. I also love coupling fresh greens with pasta in the same bowl – so delicious! If you make this recipe I would love to hear what you think in the comments below!
Servings: 4
Ingredients
Turmeric Rice
- 1 tsp olive oil, vegetable broth, or water for cooking
- 2 cloves garlic, minced
- 2" piece fresh ginger, minced
- 1 tsp cumin seed
- 1 tsp ground turmeric
- 1/2 tsp salt
- 1 cup white rice
- 1 3/4 cup water
- 2 limes, zested and juiced
- 2 small carrots, finely shredded
- 1 medium english cucumber, finely chopped
- 1/4 cup unsweetened shredded coconut
- 1/2 cup dried cranberries
- 1/4 cup sliced almonds
- 1/2 cup cilantro leaves, chopped
Caribbean Red Beans
- 14 oz canned red kidney beans
- 1 tsp jerk seasoning
- 1 tsp coconut aminos or gluten free soy sauce
Massaged Kale
- 1 bunch lacinato kale, stems removed, finely chopped
- 1 lemon, juiced
- 1 tsp cold pressed olive oil
Instructions
- Add oil or water to a medium sauce pan and add garlic, ginger, cumin, and turmeric. Sauté 2 min until fragrant. Add in rice and stir to combine. Pour in water, lime zest, and lime juice and bring to a boil. Reduce heat, cover, and simmer for 15 minutes.
- Meanwhile, add the beans to a small saucepan with jerk seasoning and aminos. Bring to a gentle simmer and cook for 4-5 minutes until heated through.
- Prepare your kale by adding it to a large mixing bowl and drizzling with lemon juice and olive oil. Use your hands to massage the kale for 15-30 seconds until tender. Divide between 4 serving bowls.
- Once the rice is ready, stir in the carrot, cucumber, coconut, cranberries, almonds, and cilantro. Cook for another 2 minutes until heated through and carrots have softened.
- Top kale with rice and beans. Garnish with additional cilantro and hot sauce if desired.
Tried this recipe?Let us know how it was!
Creamy Lentil Curry With Roasted Butternut Squash
Jumping head first into November with a Creamy Lentil Curry recipe that will warm you from the inside out!This lentil bowl is easy to make and topped with caramelized butternut squash which makes it the perfect November meal.
This is definitely one of those recipes that you will be excited to make again the very second it’s gone. Like many soups and stews, it actually gets better the second and even third day, so it is wonderful for leftover or to meal prep ahead of time for easy, healthy lunches. The curry powder, ginger and turmeric provide such bold, sweet and earthy flavors that you will want to add a spoonful of this stew on everything from roasted veggies, to rice, to greens.
What do I need to make this Creamy Lentil Curry?
- Curry Powder: This ground spice blend is a mixture of turmeric, chili powder, coriander, cumin, ginger and pepper.
- Kaffir Lime Leaves: These dried or frozen leaves have a spiced, bright citrus flavor that is a lot lighter than a bay leaf and perfect for brightening curries. You can find kaffir lime leaves at most spice stores, online, or at many asian food stores.
- Note: If you do not have kaffir lime leaves, you may substitute 1 1/2 tsp of lemon/lime zest for each lime leaf.
- Whole Cumin: Whole cumin provides much bolder bursts of flavor when you bite into the individual seed, compared to ground, so I like to use a combination of both.
- Ground Cumin
- Turmeric
- Paprika
- Cayenne
- Red Lentils: Lentils are small legumes that are full of protein, fiber, and minerals. There are many types of lentils but red or yellow are best for this recipe as they have the shortest cook time.
- Tomatoes
- Water
- Coconut Milk: Canned, full fat coconut milk will achieve the creamiest and most flavorful result in this recipe.
- Tomato Paste
- Chili Garlic Sauce
- Carrot
- Onion
- Garlic
- Ginger
How to serve this Creamy Lentil Curry:
These creamy lentils are amazing on their own, but pair beautifully alongside basmati rice or massaged kale. I love to top them with a sprinkle of pumpkin seeds, fresh cilantro, sliced cucumber, and my favorite addition: roasted butternut squash. The sweet and caramelized flavor of the squash pairs wonderfully with the spiced, earthy, bold lentils and brings a lovely seasonal aspect for fall. You can mix the roasted squash into the lentils after cooking, or place on top when serving.
How to roast Butternut Squash:
Butternut squash has to be one of my favorite varieties of winter squash. Its sweet taste and creamy texture are delicious in so many different recipes. This wonderful taste is greatly enhanced after being roasted in a 400 degree oven. The edges become caramelized and the inside of each cube is tender, creamy and sweet. It can oftentimes seem daunting to peel and cube a large, firm squash, so don’t shy away from pre-cubed, store bought options, but for a step by step guide (with photos) of how to peel and prep your own, follow my tutorial here.
Can these lentils be made ahead of time?
YES! I actually RECOMMEND making it ahead of time as it actually gets better after 24-48 hours! After a day or two, the flavors and spices are married together for a bold and complete harmonious flavor. This means it’s perfect to make for meal prep! Make a big batch on Sunday and you will be enjoying delicious, warm curry all week long. Store each ingredient separately in airtight glass containers.
Servings: 8
Ingredients
Roasted Butternut Squash
- 1 large butternut squash, peeled, deseeded, and cubed
- 1 TBSP avocado oil or olive oil
- 1 tsp salt and pepper
Lentil Curry
- 1 TBSP coconut oil or vegan butter
- 1 red onion, finely diced
- 4 garlic cloves, minced
- 2 TBSP fresh ginger, minced
- 2 tsp cumin seed
- 1 tsp ground cumin
- 1 TBSP curry powder
- 1 tsp turmeric
- 1 tsp paprika
- 1/2 tsp cayenne optional, for extra spice
- 1/2 tsp salt and pepper
- 1 TBSP tomato paste
- 1 1/2 C red lentils
- 14 oz can diced tomatoes, with juices
- 28 oz water
- 3 kaffir lime leaves
- 14 oz can full fat coconut milk
- 1 TBSP chili garlic sauce
- 1 carrot, shredded
- 1/2 C cilantro, finely chopped
To Serve
- massaged lacinto kale
- pumpkin seeds
- cucumber, sliced
- fresh cilantro
- basmati rice
- naan bread
Instructions
- Preheat oven to 425 and line a baking sheet with foil.
- Spread cubed squash on baking sheet. Drizzle with oil and season with salt and pepper. Coat evenly. Place in oven and roast for 30-40 minutes until golden.
- Warm a large dutch oven or pot over medium low heat. Melt butter or oil.
- Add in onion and sauté until fragrant. Add in garlic, ginger and seasonings. Sauté for 1-2 more minutes. Stir in tomato paste and lentils to combine.
- Pour in tomatoes and water and add in lime leaves. Bring to a boil. Reduce heat and simmer for 20 minutes, stirring occasionally.
- Once your lentils have thickened, add in coconut milk, chili garlic sauce, shredded carrot and cilantro. Gently simmer for 5 more minutes. Season to taste.
- Serve hot over massaged kale and/or rice topped with roasted squash, fresh cilantro, and pumpkin seeds.
Tried this recipe?Let us know how it was!
Roasted Delicata Grain Bowl with Fig Balsamic Dressing
When it comes to cozy fall dinners, roasted delicata squash is hard to beat. After roasting, it becomes sweet, flavorful, caramelized on the outside, creamy on the inside, and adds such a warm and delightful texture to almost any dish. This easy to make roasted delicata grain bowl has become one of our favorite dishes this time of year. It incorporates some of the best flavors of fall including delicata squash, pomegranate, plum, pumpkin, and fig.
What is Delicata Squash and How do You Prepare it?
Delicata squash, commonly referred to as peanut squash, Bohemian squash, or sweet potato squash, is loved for its delicate, edible skin. That’s right, the skin is totally edible so there is no peeling required! This makes delicata a dream come true for squash-lovers who dislike the hassle of peeling other common varieties of squash. So just how do you prepare this lovable, delicious squash? Follow the simple steps below.
Since you are going to be consuming the skin you will first want to thoroughly wash your squash. I like to use a soft bristled brush with warm water and give it a good scrub. After drying, place your squash on a flat, stable surface and slice off the top and bottom. Stand the squash up on one of the flat ends and carefully, slowly slice down the center so you have two long halves. Use a spoon to scoop out the seeds. Fun fact: the seeds are also edible (just like pumpkin!) so feel free to wash, dry, and roast if your little heart desires.
Once you have your two halves, place them flesh side down on a cutting board and slice crosswise into 1″ thick half moons.
Next, place your squash slices in a bowl. Drizzle with oil of choice and salt and pepper. Other seasonings can be used, but delicata has a very sweet, flavorful taste of its own. A little salt and pepper is really all it needs. Once you have an even light coat of olive oil and salt and pepper it is time to roast! Spread in an even layer on a foil-lined baking sheet and follow the recipe for this roasted delicata grain bowl below.
What is Massaged Kale?
If I could have a soapbox to stand on for one topic and one topic only it would be MASSAGED KALE. I know it sounds weird. I know kale is bitter and rigid and fibrous. But I also know you’re going to LOVE it when you try this easy technique. Once I started preparing my kale this way it quickly became my most favorite base for bowls, salads, grains, and more! After massaging it becomes sweet, tender, and adds a perfect pop of flavor. Follow these simple tips and you’ll be craving kale on the daily.
- Buy Lacinto Kale, also known as Dinosaur Kale. In contrast to traditional curly kale, it is darker in color, flatter in texture, easier to clean, and sweeter/more mild in taste.
- Remove the stems. I actually like the stems, but for those newer to their relationships with kale they can be a little to thick, tough, and fibrous.
- Finely chop. Thinner strips of kale are easier to tenderize when massaging and make for smaller pieces to chew.
- Oil + Lemon Juice. Aka, the secret sauce. Just a tiny bit of both is the perfect combination to tenderize the kale and add some slip when massaging.
- Massage!! I know, I know. What type of high maintenance vegetable requires massaging?! But trust me, it’s worth the entire 15-30 seconds it takes, and you will love the result! Simply use your hands to rub the chopped leaves between your fingers and you will quickly feel it soften.
Servings: 4
Ingredients
Delicata Squash
- 1 medium delicata squash halved lengthwise, seeds removed, and sliced into 1" half moons
- 1 TBSP olive or avocado oil
- 1/2 tsp salt and pepper
Grain Bowl
- 1 C brown rice, cooked according to package
- 1 bunch lacinto kale, stems removed, finely chopped
- 1/2 tsp olive or avocado oil
- 1/2 lemon, juiced
- 4 C baby arugula
- 1 plum, cubed
- 2 medjool dates, chopped
- 1/2 C pomegranate arils
- 2 TBSP pumpkin seeds
- 1/2 C crispy chickpeas
- 1/4 C fresh parsley, finely chopped
Creamy Fig Balsamic
- 1/4 C balsamic vinegar
- 2 TBSP fig jam
- 1 TBSP tahini
- 1/2 lemon, juiced
- 1/2 tsp dijon mustard
- 2-3 TBSP water, to thin as needed
Instructions
- Preheat your oven to 425. Line a baking sheet with foil and lightly spray with olive oil. Set aside
- Add delicata slices to a bowl and drizzle with oil. Sprinkle with salt and pepper and toss to evenly coat. Arrange in a single layer on your lined baking sheet. Place in the oven and roast for 25-30 minutes, flipping halfway through.
- Wipe out bowl if necessary (a little olive oil residue is just fine) and add your chopped kale. Drizzle with 1/2 tsp olive oil and lemon juice. Use your hands to massage the kale for 15-30 seconds until it becomes soft and tender. Add in arugula and toss to combine.
- Distribute greens between 4 serving bowls and top with cooked rice and remaining ingredients.
- Add ingredients for dressing to a small blender and puree until creamy. Season to taste.
- Drizzle dressing over bowls and top with roasted squash.
Tried this recipe?Let us know how it was!
Green Goddess Nourish Bowl
Looking for a plant based, nutrient rich, super food lunch or dinner that is GUARANTEED to make you feel like a GODDESS?! Look no further! This fresh and nourishing bowl is such an easy and delicious way to load up on GREENS and will leave you feeling refreshed, satisfied, energized and more! The fiber will keep you full all day long and also help improve digestion. This bowl of green goodness comes together in a delightful fashion with the addition of the bright, creamy and flavorful green goddess sauce. This is nothing like your store-bought goddess sauce – this dressing is TO DIE FOR. Equally as nutritious (and delicious) in it’s own right! I love making these bowls for lunches all week long. The hearty ingredients are perfect for prepping ahead of time, so feel free to make on Sunday or Monday and enjoy healthy meals all week.
Servings: 6
Equipment
- Saucepan
- Blender
- Spiralizer
Ingredients
Green Goddess Bowl
- 1 C green lentils
- 1 bunch lacinto kale, chopped
- 1 lemon, juiced
- 1 tsp EVOO optional, omit if oil free
- 2 zucchinis, spiralized can also create ribbons with a potato peeler
- 2 english cucumbers, quartered lengthwise and sliced
- 2 C green peas
- 3 C french style green beans, halved
- 1/4 C pumpkin seeds
- 1/4 C fresh parsley, finely chopped
Green Goddess Sauce
- 3 lemons, juiced
- 1/2 C plain coconut milk yogurt any plain yogurt will do
- 1/2 ripe avocado
- 1 jalapeno
- 1/2 bunch cilantro
- 1/2 bunch parsley
- 1/4 C mint
- 1 garlic clove
- 1 tsp maple syrup
- 1 TBSP fresh ginger
- 1/2 C water more or less for desired texture
- salt and pepper
Instructions
- Bring a medium pot of water to a boil. Add lentils and simmer for 12-15 minutes until tender but not mushy. I like them pretty firm for this dish. Drain and rinse with cool water.
- Add chopped kale to a bowl with olive oil and lemon juice. Use your hands to massage the leaves for 15-30 seconds until tender. Massaging kale brings out a delightfully sweet taste and creates a softer texture, making it much less rigid and bitter.
- Fill the same sauce pan you used for the lentils with water. Bring to a boil and add green beans. Boil for 1-2 minutes until they become just slightly more vibrant and tender. Drain and transfer immediately to an ice bath to cool.
- Add all ingredients for sauce to a blender and purée until creamy. Season to taste.
- Arrange all veggies, lentils, and seeds in bowls. Drizzle with sauce right before serving. Toss to combine!
Tried this recipe?Let us know how it was!
Rainbow nourish noodle bowl + mango green goddess sauce
One of my favorite things to make on a plant based diet is brightly colored, nutrient rich, flavor packed nourish bowls! The opportunities are endless, they can be customized for all members of your family, and they leave you full, satisfied, and well… nourished! This bowl goes well beyond its beauty with ingredients full of antioxidants and fiber, sure to boost your immune system, improve digestion, and leave you glowing. The best thing about nourish bowls is they truly help you look and feel your best, and are a great way to consume an abundance of veggies!
Servings: 2
Ingredients
Nourish Bowl
- 2 Servings Noodles of Choice, prepared according to package and cooled Shirataki, Kelp, Vermicelli, Soba, or Rice Noodles are all delicious with this bowl
- 1 Cup Red Cabbage, shredded
- 1/2 C Red Beet, sliced This is the beautiful pink and white striped variety of beet. The exterior is a lighter red and less purple than the traditional beet.
- 1 Red Bell Pepper, chopped
- 1 Carrot, julienned and chopped
- 1/2 C Yellow Sweet Corn Fresh or frozen
- 1 English Cucumber, ribboned with a spiralizer or peeler
- 1 C Lacinto Kale, chopped and massaged w/ 2 TBSP lemon juice until tender Lacinto Kale is my favorite kale as it is sweeter, more tender, and more mild than other kale. Massaging it with lemon juice and olive oil (optional) removes any bitterness and makes the texture a lot less rigid and more delicious.
- 1/2 C Edamame, shelled I usually buy frozen shelled edamame and place in a dish of lukewarm water to thaw.
- 2 TBSP Cashews, toasted
- 1 TBSP Sesame Seeds
- Fresh Mint & Cilantro, for garnish
Mango Green Goddess Sauce
- 1 Ripe Yellow Mango, peeled
- 1 Ripe Avocado, peeled
- 2-3 Limes, juiced
- 1 Garlic Clove
- 1 TBSP Fresh Ginger
- 1 C Cilantro
- 1/2 C Mint
- 1/2 tsp salt
- water, if needed to thin Add water 1 TBSP at a time to achieve desired texture
Instructions
- Add all ingredients for the nourish bowls to serving bowls. I like to create a base of kale and noodles first, and arrange the remaining ingredients on top.
- Place ingredients for sauce in a blender (I like to use my small nutribullet for this, instead of getting out a large blender). Blend until smooth. Add water if needed to thin. Adjust lime, garlic, salt, and jalapeño to your liking.
- Drizzle sauce over bowls right before serving, or serve on the side as a dipping sauce. Serve chilled.
Notes
These bowls are incredible for a vibrant healthy plant-based dinner, and they also make amazing lunches to make ahead of time for meal prep!
Tried this recipe?Let us know how it was!