Good morning + BIG NEWS: I have a new cookbook!
Happy Herbivore Goes BOWL-ing:58 one-dish vegan plant-based wonders is here!
I’ve bundled up my 58 BEST BOWL RECIPES for you.
- 48 recipes (81%) have 11 ingredients or less
- 29 recipes (51%) require ZERO cooking
Pretty spectacular right?
This is the full collection of the super simple meals I’ve been eating for the past few months.
All 58 recipes are vegan, plant-based, no oil, and gluten-free.
Plus TONS of colorful pictures (because I know that’s helpful for you xoxo)
Recipes also have icons for no cooking required, 10 ingredients or less, and microwave-ready to help you on those crazy-crazy nights.
Dozens of variations and substitution suggestions included for variety--MORE OPTIONS. If you’re soy-free or grain-free don’t worry, I’ve got you covered too! 😗
Get your copy of my newest cookbook right here
Here's the interior--it's so beautiful and colorful... makes you want to actually DO IT!
As promised, I’m sharing 8 recipes from the cookbook with you today.
Upsides:
10 ingredients or LESS
Incredibly versatile (many substitution options--use what you have)
Most don’t require cooking
Downsides:
NONE (unless you count not using your dishes and pots anymore)
In full disclosure, I often use frozen microwave rice or ready-to-eat quinoa and I buy pre-chopped and frozen veggies 99-percent of the time.
SOMETIMES I’ll cook a bag of rice/quinoa or lentils to last the week (and sub it in every meal) but taking shortcuts wherever you can is my #1 motto for “making it work”
Going BOWL-ing has opened up a new creative channel in me. What started as a necessity has brought joy (and good health) back into my life. Bowls are as magical and healing and the science says!
8 Sample Recipes from Happy Herbivore Goes BOWL-ing
Copacabana Bowl
Pad Thai Buddha Bowl
Moroccan Bowl
Easy Coconut Curry Bowl
Springtime Bowl
Winter Health Bowl
Teriyaki Dragon Protein Bowl
Ruby POWER Bowl
Copacabana Bowl - 5 minutes or less
¼ cup salsa verde
½ cup cooked brown rice
1 cup diced mango (or peach/pineapple)
½ cup peas
Stir salsa verde into cooked rice or quinoa. Add more salsa if desired. Top with remaining ingredients or mix together. Garnish with green onions or cilantro/avocado if desired.369 calories, 1.8g fat, 83.6g carbs, 7.4g fiber, 31.5g sugars, 5.8g protein
Note: You can substitute 2-4 tbsp green chilis and fresh lime juice for the salsa verde. For a variation, omit chiles and add 1-2 tbsp crushed peanuts and fresh mint.
Pad Thai Buddha Bowl - 8 minutes or less
2 cups frozen stir-fry vegetables
½ cup edamame (or peas)
¾ cup cooked brown rice
2 tbsp low-sodium soy sauce
1 tbsp peanut butter
1 tbsp sweet red chili sauce
¼ tsp garlic powder
¼ tsp ground ginger
¼ tsp hot sauce
Prepare stir-fry vegetables (see package). Serve over rice with edamame. Whisk remaining ingredients together. (Heat in microwave for 10 seconds if peanut butter won’t combine). Pour over rice and vegetables and stir well. 399 calories, 12.6g fat, 54.8g carbs, 8.4g fiber, 13.8g sugars, 17.8g protein
Easy Coconut Curry Bowl - 20 minutes (with 5-minute option)
1 cup vegetable broth
1 small zucchini (slice or dice)
1 tomato (dice)
¼ cup dry red lentils
1 tbsp red (or green) curry paste
¼ cup lite coconut milk
1 cup chopped kale
½ cup cooked brown rice
In a large pot, saute zucchini (or use 1 cup chopped broccoli or cauliflower) and tomato in ¼-cup broth until just soft. Add lentils plus ½-cup broth. Bring to a boil then reduce heat and simmer (covered) until lentils are cooked, 15-20 minutes. Add more broth if needed. Whisk curry paste into coconut milk then stir in. Turn off heat and rest 5 minutes. Add kale and stir until bright green and softer. Add more curry paste or soy sauce to taste. Serve over rice or substitute cooked noodles. 394 calories, 7g fat, 71.1g carbs, 12.9g fiber, 7.4g sugars, 15.2g protein
For a FASTER option: substitute edamame or cubed tofu for lentils and use 2-3 cups frozen Asian stir-fry vegetables.
Rockin’ Moroccan Bowl - 5 minutes or less
2-3 tbsp raisins
½ cup cooked lentils (or chickpeas)
¾ cup cooked quinoa
Moroccan Dressing
1-2 tbsp plain hummus
¼ tsp Dijon mustard
Dash garlic powder
Dash Ras el Hanout (can omit)
Dash smoked paprika
1-3 tbsp soy or almond milk
lemon juice (optional)
Optional: Soak raisins in HOT water for 10 minutes first.
Season lentils with Ras el Hanout plus salt and pepper and mix with raisins and quinoa (or sub couscous). Whisk together dressing ingredients and thin with soy or almond milk as needed. Add lemon juice (or apple cider vinegar) to taste if desired. 425 calories, 5.7g fat, 74.3g carbs, 19.9g fiber, 11.9g sugars, 20.9g protein
Springtime Bowl - 8 minutes or less
5-8 asparagus spears (trim, halve) (or green beans)
½ lemon
½ cup cooked quinoa
⅓ cup navy beans
⅓ cup peas
1-2 tbsp tahini
balsamic vinegar
Grill, steam, microwave or roast asparagus (or green beans). Mix quinoa with a pinch of lemon zest plus salt and pepper (and garlic powder if desired). Stir in vegetables, peas, and beans or serve over your grain. Squeeze lemon juice over top and drizzle with tahini and balsamic vinegar. 408 calories, 12.6g fat, 58.1g carbs, 14.9g fiber, 9.3g sugars, 19.7g protein
Note: You can also blend the beans tahini, and lemon juice with dash of garlic and water as needed to create a creamy dressing or “hummus.”
Winter Health Bowl - 5 minutes or less
1 cup chopped kale
½ cup cooked brown rice
2-3 tbsp dried cranberries (or raisins)
¼ cup cooked lentils (or navy beans)
½ apple (or pear/orange)
1-2 tbsp pecans (or walnuts)
Easy Maple Vinaigrette
1 tbsp pure maple syrup
1 tbsp balsamic vinegar
1-2 tsp Dijon mustard
Dash ground ginger
Mix kale with HOT rice, cover and set aside. Whisk dressing ingredients together. Serve everything over kale-rice combo. Delicious warm or chilled. 401 calories, 6.1g fat, 78.7g carbs, 10.2g fiber, 32.7g sugars, 12.5g protein
Note: If using an orange, stir in a pinch of orange zest into rice for more citrus flavor.
Teriyaki Dragon Protein Bowl - 10 minutes or less
2 cups green beans (trim, halve)
7-oz tofu (drain, cube)
3-4 tbsp teriyaki sauce
1 tbsp Sriracha sauce
1 tsp sesame seeds
½ cup cooked brown rice
Microwave or steam green beans (or sliced bell pepper) until tender, but still crisp. In a skillet, combine tofu with 3 tbsp teriyaki sauce and a few drops of Sriracha. Heat over medium, stirring, until tofu carmelizes. Add splashes of water as needed. Stir in green beans. Add more teriyaki or Sriracha to taste. Serve over rice. Garnish with sesame seeds, green onions (optional), and MORE Sriracha ;) 396 calories, 10.9g fat, 53.5g carbs, 11.4g fiber, 12.2g sugars, 26.5g protein
Ruby Power Bowl - 5 minutes or less
2-3 cups chopped purple kale (or regular)
1 beet (cooked or raw)
1 pear (or apple/orange)
⅓ cup navy beans
1-2 tbsp walnuts (or raisins/cranberries)
¾ cup cooked quinoa
2-3 tbsp balsamic vinegar
If using a roasted/cooked beet, dice. If using a raw beet, remove skin then dice or shred. Mix together everything (except balsamic vinegar). Season with salt and pepper if desired. Drizzle with balsamic vinegar. Add red onion on top, if desired. 414 calories, 7.3g fat, 73.9g carbs, 13.4g fiber, 20.1g sugars, 17.2g protein
For a variation, substitute a blood orange and squeeze juice from half (chop remaining fruit).
To celebrate the release of my new cookbook, I’ve added a fantastic 25% discount.
Get your copy of Happy Herbivore Goes BOWL-ing right here now
This discount ends TOMORROW, so don’t delay.
This is your #1 opportunity to get ALL of my go-to bowl recipes
100% vegan, gluten-free, plant-based, no oil, no wacky ingredients. SIMPLE EASY
I hope this blog series on bowl meals and has inspired you to try a nourishing bowl of whole grains, plant-based proteins, and veggies. If you missed the previous posts, links are below.
If you’d be so kind as toshare these recipes with a friend, relative, or coworker, I'd really appreciate it.
PREVIOUS POSTS IN THE SERIES:
The evolution of bowl meals in American pop culture
The positive psychological impact eating out of bowls has on us (science/research)
