Vegan Quinoa Bowl
This is a delicious vegan quinoa bowl that I love! Not only do I feel better and leaner than ever by eating vegan…I really do love getting creative with all of the amazing organic vegetables that the Farmer’s Markets have to offer! I’ve also been struggling with anxiety and depression, which you can read about here, and vegetables have SO many health benefits that eating them in higher doses has really lifted my spirits!
Now I’m here to share a delicious vegan quinoa bowl full of amazing ingredients that you can cook ahead of time and store separately. All you need to do when you’re ready to build is cook each item separately (I heat mine up in a skillet with coconut oil) and build away!
To start, you’re going to cook a batch of quinoa. However you like it! I usually put salt, pepper and garlic powder in my quinoa while it’s cooking to give it a little extra flavor. I also like to add turmeric because it has so many health benefits – including reducing brain inflammation that has been linked to depression!
Next, you’re going to saute some kale in toasted sesame oil and a little salt only until lightly wilted and bright green. Keep those nutrients alive! After that, dice some sweet potatoes and toss in smoked paprika, salt, pepper, and oil and roast in a 425 F oven for 10 minutes. Mix and cook for another 10 minutes. Mix again and cook for another 10 if needed! I like mine to have a bit of crisp.
Cook some black beans and saute with diced zucchini and set those aside! Caramelize red onions and saute mushrooms in minced garlic and coconut oil. Slice half of an avocado and fresh green onions. Build your vegan quinoa bowl starting with the quinoa and add as much or as little of everything else as you’d like! I like to top mine with sesame seeds. So delicious!
Check out the nutritional info for each ingredient they’re all superfoods!
Quinoa is high in protein and low in saturated fats, which can make it a better source of protein than red meat. A study conducted in Brazil in 2009 also showed that quinoa helped reduce the blood glucose levels of diabetic patients. Consuming quinoa on a regular basis can also help to lower blood pressure, suppress the appetite, and help to slow the aging process.
Black beans are PACKED with protein but contain none of the saturated fats that other sources of protein do (like red meat). One cup of black beans contains 50% of your daily recommended dosage of fiber and about 20% of your daily recommended serving of iron!
Sweet potatoes are an excellent source of vitamin A (in the form of beta-carotene). They are also a very good source of vitamin C, manganese, copper, pantothenic acid and vitamin B6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2 and phosphorus.
Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium.
Onions also contain allicin which can help fight cancer in the gut. A healthy digestive tract can also alleviate negative moods due to the anti-inflammatory flavonoid antioxidants they contain.
Mushrooms help to regulate your blood insulin which helps lower your blood sugar and can even out your mood. Mushrooms also have probiotic affects and promote healthy bacteria in your digestive tract. The nerve cells in our gut actually produce about 80 to 90% of the serotonin in our body. Again, serotonin is the critical neurotransmitter that helps to regulate our moods. Focusing on our intestinal health is a major component in combatting depression and anxiety.
Avocados are one of the most popular out of the superfoods because they taste good, and they contain that GOOD fat. Oleic Acid, which is found in avocados, can actually be known to stifle hunger! So if you’re craving something to eat or thinking about a late night snack, grab an avocado and fight off your hunger! This fruit is also packed with protein and fiber!
- - 1/2 cup quinoa cooked
- - 1/2 sweet potato - roasted
- - 1/2 red onion - caramelized
- - 5 mushrooms - sauteed
- - 2 leaves kale - sautéed
- - 3 tbsp toasted sesame oil
- - 1/2 can black beans - rinsed and heated
- - 1/2 avocado - sliced
- - salt and pepper to taste
- - green onions for garnish
- - sesame seeds for garnish
- You can cook and season your veggies any way you'd like! I tend to go toward the asian flavors; toasted sesame oil, sriracha, miso, ponzu sauce, etc.
- You can go the mexican route and use cumin, cilantro, chili powder, etc. It's totally up to you.
- Then build your bowl and top with avocado, sesame seeds and green onion. Or avocado, toasted pepitas and cilantro!