Wild Rice Bowl

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5 from 1 vote

A vegan wild rice bowl with corn, chickpeas, beets, and spinach, topped with a tangy herb lemon yogurt sauce.

Prep Time15

Cook Time40

Total Time55

Course: Main Dish

Cuisine: Amercian

Diet: Vegan

Servings: bowls

Author: Deryn Macey

Ingredients

For the Bowls

1 cup wild rice or wild rice blend rinsed
4 medium beets
2 1/2 tsp olive oil divided
salt and pepper
1/2 red onion thinly sliced
1/4 cup vinegar
2 cups corn
1 can chickpeas (19 oz) drained and rinsed
4-6 cups baby spinach
4 tbsp raw sunflower seeds optional

For the Dressing

1 cup unsweetened coconut yogurt
1/4 cup lemon juice
1/2 cup lightly packed fresh parsley
1/2 cup lightly packed fresh cilantro
2 cloves garlic
2 tsp maple syrup
salt and pepper

Instructions

Preheat the oven to 400F and bring water to a boil on the stovetop or in a kettle for the pickled onions.
Cook the wild rice according to package instructions.
Add the thinly sliced red onion to a bowl or glass container with the vinegar and a pinch of salt. Pour the boiled water oven them until all of the onion is submerged. Set aside for now.
Scrub the the beets and slice off the roots and tips. Slice in half then into 1/4-inch slices. Place on a large baking sheet. Drizzle with the oil and season with salt and pepper. Use a spatula to toss and coat the beets in oil then arrange in an even layer. Roast the beets for 30-40 minutes until tender.
Add the corn and chickpeas to a separate baking sheet with 1/2 tsp olive oil. Season with salt and pepper. When the beets have been in the oven for 15 minutes, add the corn and chickpeas to the oven and roast for 20 minutes.
Add all of the dressing ingredients to a mini food processor or small blender and process until smooth. Season with salt and pepper, to taste.
Assemble the bowls by divding the spinach, cooked rice, corn and chickpeas, beets and optional sunflower seeds between 4 servings. Add desired amount of pickled onion to each and spoon the sauce over until you've used it all.

Video

Notes

For an even easier recipe, you can skip roasting the corn and chickpeas and just add to the bowl as if you like. The beet could also be added raw and grated to skip using the oven all together.

Store assembled bowls in the fridge for up to 4 days in airtight containers. If you plan on reheating leftovers, store dressing separately and add after reheating. You can also make the wild rice, dressing and roasted beets ahead of time and store in the fridge in airtight containers to save time.

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