Friends, if you’re looking to eat more plants, bowls should be in your regular cooking rotation! Bowls pack in nourishing, whole-food ingredients (like beans, rice, and vegetables) that’ll set yourself up for a week of healthy eating. Plus, there’s something therapeutic about eating a warm meal from a bowl; it’s just the right size to nestle in your hands!
Other benefits of bowls include:
Quick and easy to put together while getting a full dose of whole foods
Stretches out meals and uses leftover ingredients
Affordable cooking solution that makes the most of your food —and saves you from food waste!
However, if your bowls are feeling a little lackluster —it may be less about the ingredients themselves and more about the way you’re putting them together.
How to make a meal-in-a-bowl: 5 elements to include
To create a meal-in-a-bowl, choose (at least) one ingredient from each of the five categories. Consider seasonality, availability of ingredients and, of course, your own palate preferences!
1. Grains, Starchy Vegetables & Pasta (cooked)
For whole grains, try amaranth, barley, farro, quinoa, oats, and rice. Starchy vegetables can include butternut squash, sweet potatoes,and potatoes. And whole-grain pasta, rice noodles, and gluten-free pasta are all good options.
2. Greens (raw, sauteed, or steamed)
From sprouts to arugula to bok choy – there are so many ways to incorporate more greens on your plate.
3. Fresh Herbs, Spices, & Other Toppings
Fresh herbs (like basil, cilantro, dill, and parsley) + spices and toppings like nutritional yeast and ground raw flax meal will upgrade a bowl instantly.
4. Plant-Based Proteins (beans & other cooked proteins/meat alternatives)
Beans and meat-alternatives like tofu, tempeh, and seitan are keys to complete a bowl with a hearty texture.
5. Non-Starchy Vegetables or Non-Sweet Fruit (cooked)
Artichokes, asparagus, broccoli, cauliflower, mushrooms, and onions are just some of the many non-starchy vegetables. As for non-sweet fruit, consider avocado, cucumber, and tomatoes.
BONUS: Condiments & Dressings
Does your bowl feel like it’s missing something? Drizzle it with condiments like pesto, salsa, dressings, and vinegar. It’ll give it that extra oomph of flavor.
7 veggie-packed bowl recipes for inspiration
1. The Energy Bowl
Get the recipe: The Energy Bowl.
2. Burrito Bowl
Get the recipe: Burrito Bowl.
3. Spicy Peanut Buddha Bowl
Get the recipe: Spicy Peanut Buddha Bowl.
4. Shawarma Tofu Bowl
Get the recipe: Shawarma Tofu Bowl.
5. The Wholesome Bowl
Get the recipe: The Wholesome Bowl.
6. Tofu Sofritas Bowl
Get the recipe: Tofu Sofritas Bowl
7. Curried Tofu, Kale & Mushroom Bowl (keto-friendly)
Get the recipe: Curried Tofu, Kale & Mushroom Bowl.
Looking for more ways to put more plants on your plate? Check out these cooking tips for eating more veggies every day of the week!
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Kathy R. ( 6mo ) – I’m just getting over a injury ..so it might take a bit to get ingredients and being able to actually do the cookin..cooking.. so excited..however I really don’t like or can tolerate spicy foods ..can jalapeños ..black pepper ..and other spices be omitted?