Vegan Bowl + Dill Mustard Sauce

Vegan bowls!  I love these.  Perfect for lunch because it has a little bit of everything.  This one has flavors of dill, mustard and caraway seed.  This recipe came about after visiting the Ithaca Farmer's Market and tasting several sauerkrauts by Crooked Carrot.  They make raw, live culture products using local produce.  I picked up their Original Kraut and immediately began working on a 'bowl' recipe suitable for this pristine, classic sauerkraut.  And here you have it.  

Also, if you haven't had tempeh - try it!  It has a firm chewy texture and an earthy taste.  It's made of fermented soy beans and has more protein and fiber than tofu.  

Serves 4.

Tempeh Vegan Bowl + Dill Mustard Sauce

for the bowl

1 tablespoon tamari soy sauce

8oz tempeh

4 large handfuls of chopped kale

small splash olive oil

1 clove garlic, minced

pinch red chile flakes

lemon juice, to taste

1 cup quinoa

1 teaspoon poppy seeds

3 carrots, peeled into ribbons

1 cup sauerkraut

for the sauce

2 teaspoon olive oil

1 shallot, minced

1/2 teaspoon caraway seeds

2 cups vegetable or chicken stock

2 teaspoons dijon mustard

s + p

fresh dill, finely chopped

Cook the tempeh: Preheat oven to 400 degrees. Slice tempeh into 1/4 inch slices and drizzle with tamari.  Arrange on tray and bake 8 minutes or until golden brown.  

Cook kale:  Add about 1/4 cup water to a large saute pan.  Bring to a boil.  Add kale.  Cover and cook until kale wilts, about 1 minute.  Drain.  Return to medium high heat.  Push kale to one side of pan.  On the bare side, heat splash olive oil with minced garlic and chile flakes.  Cook until garlic softens and toss with kale.  Season with salt, pepper and lemon juice.  

Cook quinoa:  Combine quinoa and 2 cups of water in a small sauce pan.  Cover, bring to a boil. Reduce to low heat and simmer 15 minutes or until water is absorbed and quinoa is soft.  Stir in poppy seeds.  

Cook mustard dill sauce:  In a saute pan, over medium heat, warm olive oil.  Add shallots and caraway seeds.  Saute until shallots are soft and mixture is fragrant.  Turn up heat to high and add stock.  Boil until liquid is reduced by half.  Remove from heat and stir in mustard.  Season with salt, pepper and lemon juice.  Liberally, toss with quinoa and stir in as much dill as you like.  Save extra sauce of drizzling over finished bowls.  

Assemble the bowls:  Spoon dressed quinoa into bowl. Top with sautéed kale, tempeh, raw carrot ribbons and sauerkraut.  Drizzle with extra mustard sauce if you like. 

 

 

Healthy Vegan Dinner Bowl

We weren't totally sure what to call these but they are vegan, full of healthy things and served in a bowl.  Lately I've been eating a lot of kale, lentils and whole grains.  I decided to mix things up with some roasted beets, crunchy raw carrots, sunflower seeds and a citrusy vinaigrette.  I think these would also be good with a splash of rice vinegar and tamari if you're not in the mood to make a vinaigrette.   

Serves 4. 

Healthy Vegan Dinner Bowl + Lemon Herb Vinaigrette

for the bowls

1 cup brown lentils

2 cloves garlic, smashed

2 bay leaves

1 cup farro (or freekeh)

2 red beets

1 tablespoon white vinegar 

1 bunch kale

3 carrots, cut into matchsticks

sunflower seeds

for the vinaigrette

2 tablespoons lemon juice

2 teaspoons red wine vinegar

6 tablespoons oil (your choice olive, canola, grape seed)

s + p

1 teaspoon chopped fresh parsley

1 teaspoon chopped fresh thyme leaves

Heat oven to 425 degrees.  Remove stems and wash beets.  (Greens can be washed, chopped and steamed with the kale.)  Place beets in oven proof dish, cover with foil and roast 45 minutes to 1 hour, or until cooked through.  Remove from oven.  Carefully, rub off skin and chop.  Toss with a splash of vinegar, salt and pepper.  

Cook farro or freekeh in a pot of salted water, bring to a boil, then simmer for 35 minutes or until soft.  Drain, set aside. 

Bring a pot of water with the smashed garlic cloves and bay leaves to a boil.  Add lentils, return to a boil, reduce to a simmer.  Simmer until lentils are soft, about 20 minutes.  Drain well. Discard garlic ad bay leaves.  Season with salt and pepper, set aside. 

Steam or saute kale. Season with s +p.  

For the vinaigrette,  whisk together lemon juice and red wine vinegar.  Slowly whisk in oil.  Add herbs.  Season with salt and pepper.  

Assemble the bowls!  It's not as pretty, but I think the best way to form bowls is to toss some of the farro, beets, lentils, kale, carrots, sunflower seeds and as much of the vinaigrette as needed.  Otherwise, layer farro, lentils, kale, beets, carrots, seeds and drizzle with vinaigrette.