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A colourful quinoa grain bowl with avocado, mango, tempeh, cucumber, cilantro, tomato, kale and green onion.

Grain Bowl Recipe

  • Author: Deryn Macey
  • Prep Time: 20 mins
  • Cook Time: 20 mins
  • Total Time: 40 minutes
  • Yield: 4 1x
  • Category: Main Dish
  • Cuisine: American
  • Diet: Vegan

Description

Healthy and delicious vegetarian grain bowls that are packed with nutrition and flavour!


Ingredients

Scale

For the Hot Chili Maple Dressing

  • 1 tbsp sesame oil (15 mL)
  • 1 small shallot, minced 
  • 2 garlic cloves, minced or grated
  • 2 tsp ginger, minced or grated
  • 2 tbsp rice wine vinegar  (30 mL)
  • 2 tsp tamari (10 mL)
  • 1 tbsp maple syrup (15 g)
  • ¼ tsp chili flakes
  • 1/3 cup olive oil (71 g)

For the Crumbled Tempeh

For the Grain Bowl

  • 1 ½2 cups cooked quinoa, or other grain of choice
  • 1 bunch kale, de-stemmed and thinly sliced (6-8 cups/200 g)
  • 1 avocado, peeled and cubed
  • ½ cucumber, cut into half-moons (160 g/1.5 cups)
  • 1 ½ cups cherry tomatoes, halved (195 g)
  • 8 green onions, thinly sliced 
  • 1/2 cup cilantro, finely chopped (15 g)
  • 1 large mango, peeled and cubed (175 g/1 cup cubed)
  • 2 tbsp toasted sesame seeds

Instructions

  1. Cook Quinoa or Other Grain of Choice: Cook your choice of grain according to package instructions. 
  2. Make the Dressing: In a small pan, heat sesame oil over medium-low heat. Add shallot, ginger and garlic. Season with a pinch of salt. Cook for 1-2 min, stirring often, until fragrant and softened. Reduce heat to low. Whisk in vinegar, maple syrup, soy sauce and chili flakes. Season with another pinch of salt. Gradually whisk in oil, until emulsified and combined. Remove from heat.
  3. Make the Crumbled Tempeh: In a large non-stick skillet, heat 2 tsp oil over medium-high heat. While the pan heats, crumble tempeh, using your fingers, into little pieces. Add tempeh to the skillet. Cook for 4-6 mins, stirring occasionally, until golden brown and crisp. Sprinkle in smoked paprika and garlic powder, and stir to coat. Add the tamari and maple syrup. Cook for 1 min, stirring constantly until absorbed and edges are crisped. 
  4. Prepare Kale: While tempeh cooks, place kale in a large bowl. Whisk the dressing again then drizzle 2 tbsp dressing over the kale. Season with a pinch of salt and pepper. Using your hands, massage kale for a couple of minutes, until all leaves are coated. This helps tenderize the kale.
  5. Assemble Bowls: Divide the kale between 4 bowls. Divide the quinoa evenly between bowls. Add equal amounts of tempeh, cilantro, avocado, cucumber, tomatoes, green onion and mango to each bowl. Spoon the remaining dressing over the bowls. Sprinkle with sesame seeds.

Notes

See post above for alternative dressings, toppings and swaps.


Nutrition

  • Serving Size: 1 bowl
  • Calories: 622
  • Fat: 34 g
  • Carbohydrates: 64 g
  • Fiber: 12 g
  • Protein: 17 g

Keywords: grain bowl, quinoa grain bowl