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Recipe: A satisfying plant-based, high-protein grain bowl

Karoline Boehm Goodnick for The Boston Globe

Brown rice-quinoa bowl with vegetables and tahini sauce

By Karoline Boehm Goodnick Globe Correspondent 

Serves 4

Top this plant-based, high-protein meal with chickpeas and a variety of roasted and raw vegetables. Ample portions will leave you feeling satisfied. While the Brussels sprouts roast, make the tahini sauce. The brown rice and red quinoa are cooked together so you don’t dirty two pots.

BRUSSELS SPROUTS

8ounces Brussels sprouts, trimmed and halved or quartered, if large
1tablespoon olive oil
1teaspoon curry powder
Salt and pepper, to taste

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1. Set the oven at 425 degrees. On a rimmed baking sheet, toss Brussels sprouts with olive oil, curry powder, salt, and pepper. Arrange them cut sides down on the sheet.

2. Roast for 15 minutes or until tender and browned on the bottom.

SAUCE

2cloves garlic
½cup tahini
¼cup lemon juice
½teaspoon ground cumin
½teaspoon curry powder
Pinch cayenne pepper
Salt and black pepper, to taste
cup water

1. In a blender, combine garlic, tahini, lemon juice, cumin, curry powder, cayenne, salt, black pepper, and water.

2. Blend until smooth, stopping to scrape down the sides of the blender with a rubber spatula as needed. Transfer to a bowl.

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GRAINS AND VEGETABLES

cups water
Salt, to taste
1cup long-grain brown rice
½cup red quinoa
2cups tightly packed baby spinach
4scallions, thinly sliced
1can (15 ounces) chickpeas, drained
¼cup chopped fresh parsley
2carrots, shredded
6radishes, thinly sliced
1ripe avocado, peeled and sliced
½teaspoon white sesame seeds
½teaspoon black sesame seeds
1lemon, cut into wedges

1. In a saucepan, bring the water and a large pinch of salt to a boil. Add the rice, lower the heat, and cover the pan. Simmer for 20 minutes (it will not be tender).

2. Meanwhile, in a dry skillet over medium heat, cook the quinoa, stirring with a heatproof rubber spatula, for 5 minutes, or until it starts to turn darker. When the rice has cooked for 20 minutes, tip the quinoa into the rice, re-cover the pan, and continue cooking for 20 minutes, or until the rice and quinoa are both tender. Total simmering time is 40 minutes. Transfer to a large bowl.

3. While the grains are still hot, gently stir in spinach, scallions, and half the tahini dressing. Let stand for 5 minutes to wilt the spinach.

4. In another bowl, toss chickpeas and parsley with half of the remaining dressing.

5. Divide the grain mixture among 4 bowls. Top each with Brussels sprouts, chickpeas,, carrots, radishes and ¼ of the avocado. Drizzle remaining sauce over the vegetables and sprinkle with white and black sesame seeds. Garnish with lemon.
Karoline Boehm Goodnick


Karoline Boehm Goodnick can be reached at kboehmgoodnick@gmail.com