Meatless Monday: Roasted Veggie, Hummus, Mustard Bowl

This entry was posted on Jul 31, 2017 by Charlotte Bell.

meatless mondayI seem to be on a roll with the bowl thing. I’ve always loved one-dish meals, but I have a big crush on the concept of arranging different ingredients in a bowl, each with its own special section. It’s aesthetically pleasing and makes for a well-balanced meal.

I found this recipe on The Taste Space. I customized it a bit, using broccoli in addition to the cauliflower (including the broccoli stems). Also, on the second day—because this recipe makes enough for two people for two days—I substituted kale for the spinach.

Because I could see that this was going to be a lot of food for two people, I chopped the cauliflower and broccoli ahead of time, roasted half of it on the first day and roasted the rest on the second day. Roasted veggies don’t save all that well, so I wanted to make all the veggies fresh each time I served this bowl. I also cooked the greens fresh the second time I served this. Of course, you can cook enough rice for four servings (1 cup of dried rice), so that it’s ready to go whenever you want to make this bowl again.

Meatless Monday: Roasted Cauliflower, Broccoli and Mustard-Hummus Rice Bowl with Garlicky Spinach 

  • 1 large cauliflower, chopped into medium florets
  • 1 small head of broccoli, chopped into medium florets. Peel the main stems and chop into 1/8-inch slices.
  • 1 tbsp oil of choice, melted if solid (I used coconut oil)
  • salt and lemon pepper seasoning, to taste
  • 8 cloves garlic, pressed
  • 1 lb baby spinach
  • 1 tbsp toasted sesame oil
  • hummus (homemade or a good store-bought brand)
  • your favorite mustard (I used banyuls mustard, a vinegary-sweet-tart mustard)
  • cooked brown rice, to serve

1. Roast your cauliflower: Preheat oven to 400F. In a large bowl, mix together the cauliflower florets, oil and sprinkle with salt and lemon pepper seasoning. Evenly space the cauliflower onto two baking trays lined with parchment paper and roast for 20 minutes, stirring halfway through. Add the broccoli to the baking trays about 5 minutes into the process. Remove from heat and allow to cool slightly. The cauliflower should be brown around the edges. Add more time if necessary.

If you’re halving the recipe, you can put the cauliflower on one tray and the broccoli on another. Place the tray of broccoli into the oven after the cauliflower has cooked about 5 minutes.

2. Make your rice.

3. Prepare your hummus.

4. Right before you want to eat, prepare your garlicky spinach: In a large non-stick skillet over medium heat, place 1/4 cup water. Once hot, add garlic and saute for 30 seconds or so.  Add spinach and cover with a lid. Let cook for 1-2 minutes, until somewhat wilted and a brighter green. You may need to do this in batches if you don’t have enough room. Remove from heat and drizzle with toasted sesame oil. If you substitute kale for the spinach, you’ll need to cook for about 6-8 minutes.

5. To make your bowl, place brown rice in a bowl. Top with 1/4 of the spinach, 1/4 of the roasted cauliflower and 1/4 cup hummus. Add your favorite mustard, to taste.

Serves 4, but if there are only two of you, you can halve the cauliflower, broccoli and spinach and save the rest for another serving on another day.

About Charlotte Bell
Charlotte Bell discovered yoga in 1982 and began teaching in 1986. Charlotte is the author of Mindful Yoga, Mindful Life: A Guide for Everyday Practice and Yoga for Meditators, both published by Rodmell Press. Her third book is titled Hip-Healthy Asana: The Yoga Practitioner’s Guide to Protecting the Hips and Avoiding SI Joint Pain (Shambhala Publications). She writes a monthly column for CATALYST Magazine and serves as editor for Yoga U Online. Charlotte is a founding board member for GreenTREE Yoga, a non-profit that brings yoga to underserved populations. A lifelong musician, Charlotte plays oboe and English horn in the Salt Lake Symphony and folk sextet Red Rock Rondo, whose DVD won two Emmy awards in 2010.

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