Vegetarian Green Bowl
I came up with this for my fiancé.
Green Bowl
3/4 cup brown rice
3/4 cup quinoa
4 cups liquid including chicken broth
1 tho better than bullion low sodium chicken flavor
1 tsp Italian seasoning
Salt and pepper to taste
Olive oil
Fresh Spinach
Cooked Chick Peas *see other recipe*
In a sauce pan heat oil until it shimmers, add both brown rice and quinoa, start to brown, add seasonings, after toasting for 5-6 min turn up the heat to high and add liquid, add 4 scoops of cooked chick peas, bring to boil, while the contents are coming to the boil stir the pot, once the pot comes to the boil drop the heat down to medium low and simmer for 30 minutes, stirring frequently, once the timer has gone off remove the lid and allow the liquid to cook off.
In separate skillet add olive oil, seasonings, and fresh spinach. Allow to blanch/wilt.
In bowl add brown rice and quinoa mixture with the spinach on top, mix thoroughly.
Chick peas
One package of dried chick peas
3/4 cup shredded carrots
4-5 Bay leaves
1 smoked turkey leg shredded
1 tbl spoon of low sodium chicken better that bullion
6 cups of chicken broth
Pepper to taste
In one small Pyrex dish, spray with cooking spray, preheat the oven to 385deg, heat the turkey leg for about 45min, after the timer has gone off, allow the meat to cool, shred the meat, in the instapot add shredded carrots the bay leaves, peas, and broth. Make sure to cover everything by at least 3 inches. Seal the pot. Set the Instapot for 90 minutes. Allow the beans to cool for at least 30 minutes.
Vegetarian green bowls are an increasingly popular choice for anyone seeking a balanced, nutrient-dense meal that is both flavorful and satisfying. This particular recipe combines wholesome ingredients like brown rice, quinoa, fresh spinach, and chickpeas, offering a rich variety of essential nutrients including fiber, protein, vitamins, and minerals. Brown rice and quinoa are excellent gluten-free grains that complement each other well. Brown rice provides complex carbohydrates and important minerals such as magnesium and manganese, while quinoa is a complete protein source containing all nine essential amino acids. Together, they form a hearty base that sustains energy and supports muscle health. Fresh spinach adds a vibrant green color and is abundant in iron, calcium, vitamins A and C, and antioxidants that promote immune function and protect against chronic diseases. The technique of blanching or wilting the spinach in olive oil enhances its flavor and nutrient absorption. Cooked chickpeas enrich this bowl with plant-based protein and dietary fiber, which aid digestion and help maintain stable blood sugar levels. The recipe’s seasoning with Italian herbs and the use of low-sodium chicken broth or better than bullion provides a delicate yet savory taste without excessive salt. In addition to its health benefits, this recipe is flexible and adaptable. For example, the chickpeas can be prepared separately, shredded turkey leg can be added for non-vegetarian variations, or vegetable broth can replace chicken broth for a vegan option. Using an Instant Pot to cook chickpeas and vegetables under pressure saves time and preserves nutrients. Overall, this vegetarian green bowl is a delicious and nourishing meal ideal for meal prepping, lunchboxes, or family dinners. Its well-balanced macronutrient composition and inclusion of fresh, whole food ingredients align with dietary guidelines and support a healthy lifestyle. For enhanced taste, consider adding toppings such as avocado slices, nuts, seeds, or a squeeze of lemon juice. Pairing this bowl with a side salad or fresh fruit can further boost its nutritional profile and meal satisfaction.
