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Bowl Food – Broccoli & Sweet Potato Brown Rice Bowl

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I’ve always liked the casserole concept. Along with the comfort food aspect, the layering or mixing together of protein, grain, vegetable, and dairy really appeals to me. It is a complete meal all by itself. No additional sides are needed to get a balanced breakfast, lunch or dinner. For the same reasons, I am also a fan of the grain bowl trend. Grain bowls tend to be healthier options than the casseroles of the past. They use nutritious whole grains as a base for fresh ingredients of different colors, textures, and flavors. A bit of dressing or sauce completes the dish.
Grain bowls hit the health food scene in 2015. As their popularity has grown, the bowls have made it onto the menus of mainstream restaurants. But it is easy to create grain bowls at home. The grain and protein can be cooked ahead of time and the vegetables can be washed and cut in advance. Bowls are also a solid choice for meal preppers. This bowl features brown rice as the grain. Sweet potatoes and broccoli add the color, texture, and flavor to the dish. Hummus & pepitas add bursts of flavor and the finishing touches to the meal.

Broccoli & Sweet Potato Brown Rice Bowl

Broccoli & Sweet Potato Brown Rice Bowl (adapted from fitfoodiefinds.com) Prep Time: 10 minutes, Cook Time: 35 minutes, Total Time: 45 minutes, Makes: 2 servings

Ingredients:

  • 2 tablespoons EVOO
  • 2 large cloves of garlic, minced
  • 1 large (about 1 pound) sweet potato
  • 1/2 medium yellow onion
  • 4 cups (10 – 12 ounces) broccoli florets
  • salt and pepper, to taste
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried oregano
  • 1/2 cup brown rice
  • hummus & roasted pepitas for topping

Instructions:

Preheat the oven to 375ºF and line 2 baking sheets with Silpat mats or tin foil. Prep the broccoli & sweet potato by cutting them into bite-sized pieces and the onion by cutting it into wedges.

Prep the broccoli.

Drizzle the EVOO onto the cut veggies and sprinkle the minced garlic, salt and pepper, and seasonings over them, tossing the vegetables to evenly distribute the oil & seasonings.

Prep the potato & onion.

Divide the vegetables between the prepared pans. Roast the vegetables for 30-35 minutes or until the sweet potatoes are tender enough to pierce with a fork.

Roast the veggies.

Meanwhile, cook the rice according to the package directions.

Cook the rice according to the package directions.

When the rice and vegetables are done, divide the rice between two bowls. Add the roasted vegetables to the bowls. Top each bowl with some hummus & pepitas, if desired.

Assemble the bowls and top with hummus & pepitas, if desired.

Grain Bowls are the new comfort food!  ~Linda

Broccoli & Sweet Potato Brown Rice Bowl (adapted from fitfoodiefinds.com) Prep Time: 10 minutes, Cook Time: 35 minutes, Total Time: 45 minutes, Makes: 2 servings

Ingredients:

  • 2 tablespoons EVOO
  • 2 large cloves of garlic, minced
  • 1 large (about 1 pound) sweet potato
  • 1/2 medium yellow onion
  • 4 cups (10 – 12 ounces) broccoli florets
  • salt and pepper, to taste
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried oregano
  • 1/2 cup brown rice
  • hummus & roasted pepitas for topping

Instructions:

Preheat the oven to 375ºF and line 2 baking sheets with Silpat mats or tin foil. Prep the broccoli & sweet potato by cutting them into bite-sized pieces and the onion by cutting it into wedges. Drizzle the EVOO onto the cut veggies and sprinkle the minced garlic, salt and pepper, and seasonings over them, tossing the vegetables to evenly distribute the oil & seasonings. Divide the vegetables between the prepared pans. Roast the vegetables for 30-35 minutes or until the sweet potatoes are tender enough to pierce with a fork.

Meanwhile, cook the rice according to the package directions. When the rice and vegetables are done, divide the rice between two bowls. Add the roasted vegetables to the bowls. Top each bowl with some hummus & pepitas, if desired.