The Prairie Power Bowl

 Source: The Prairie Power Bowl, Zannat Reza

Source: The Prairie Power Bowl, Zannat Reza

This bowl showcases a lime, coconut-scented barley and lentil mix. These key prairie-grown foods are paired up with roasted cauliflower and sweet potato. A flaxseed dressing rounds out our shout-out to the prairies. Recipe by Zannat Reza from Thrive360 http://www.thrive360.buzz/

Ingredients

To make the lentil barley mix (adapted with permission from Lentils.ca):

  • 1 Tbsp (15 mL) canola oil
  • 1 medium onion, finely diced
  • 1 Tbsp (15 mL) minced fresh ginger
  • 2 cups (500 mL) vegetable stock
  • 1 can (14 oz/498 mL) reduced-fat coconut milk
  • 3/4 cup (175 mL) green lentils
  • 3/4 cup (175 mL) pearl barley, rinsed and drained
  • Half lime zest & juice
  • 2 Tbsp (30 mL) chopped fresh cilantro (save some for garnish)
  • 1/3 cup (75 mL) toasted unsweetened coconut flakes (save some for garnish)
  • 1/2 tsp (2 mL) salt
  • 1/2 tsp (2 mL) black pepper

Roasted winter vegetables:

  • 3 cups (750 mL) cauliflower florets
  • 3 cups (750 mL) sweet potato 1/2” cubes
  • 3 Tbsp (45 mL) canola oil
  • Pinch of salt

Dressing:

  • 1/4 cup (60 mL) canola oil
  • 2 Tbsp (30 mL) flaxseed
  • 1 lime, zest + juice
  • 1 Tbsp (15 mL) chopped fresh cilantro
  • 1 tsp (5 mL) Dijon mustard
  • 1 tsp (5 mL) honey
  • 1/4 tsp (1 mL) salt

Instructions

For Lentil Barley Mix:

  1. Heat oil in a medium size pot, and add onion and ginger.
  2. Stir in stock and coconut milk. Add lentils and barley, stir, and bring to a boil. Turn heat down, cover with a lid and simmer for 25-30 minutes, or until the lentils and barley are tender. Stir every few minutes.
  3. Once cooked, add the lime juice and zest. Stir in cilantro, coconut flakes and season with salt and ground black pepper.

For Roasted Winter Vegetables and Dressing:

  1. Preheat oven to 400ºF (200ºC).
  2. In a bowl, toss vegetables with canola oil and salt, spread on a baking sheet. Roast for 30 minutes until tender.
  3. In a small bowl, whisk together dressing ingredients.
  4. To assemble bowls, divide lentil barley mix and roasted vegetables equally among four bowls. Drizzle with lime cilantro dressing.
 

Nutritional Analysis

 
 

YIELD: 6 Bowls.

SERVING SIZE: 1 bowl.

Per Serving
Calories 500
Total Fat 26 g
Saturated Fat 6 g
Cholesterol 0 mg
Carbohydrates 59 g
Fiber 12 g
Sugars 9 g
Protein 11 g
Sodium 540 mg
Potassium 691 mg