Roasted Veggie Grain Bowl

This Roasted Veggie Grain Bowl is full of fiber, protein, and healthy fats to keep you full and satisfied.

It is also loaded with iron-rich foods, including tofu, lentils, brown rice, kale, broccoli, sweet potatoes, and tahini. Iron is essential for transporting oxygen to muscles, organs and tissues throughout the body. This means iron levels play a key role in our health by affecting energy levels, sports performance, the immune system, brain function and much more. However, iron deficiency is one of the most common nutrient deficiencies worldwide.

If you eat a mostly plant-based diet, it takes a little more effort to make sure you’re getting enough iron. Plant-based sources of iron, called non-heme iron, are not as readily absorbed by the body as the heme iron found in animal-based foods. The good news is that you can consume iron-rich foods with vitamin C, which helps the body absorb iron. This Roasted Veggie Grain Bowl includes a few sources of vitamin C, including lemon in the flavorful lemon tahini dressing (also found in my Lemon Tahini Kale Salad recipe)

Simply prepare the components, assemble in a bowl, and top with the dressing to enjoy!

Roasted Veggie Grain Bowl

Ingredients:

Serves 2 

Bowl

• ½ cup dry brown lentils (about 1 - 1.5 cups cooked)

• ½ cup dry brown rice (about 1.5 cups cooked)*

• 7 oz extra firm tofu*

• 4 cups kale, chopped

• 1 1/2 cups sweet potatoes, diced

• 3 cups broccoli (or 2 broccoli heads), chopped into florets

• 3 tbsp avocado oil 

• 1.5 teaspoons garlic powder

• Sea salt

• Ground pepper

• Red pepper flakes 

Lemon Tahini Dressing

• ⅓ cup tahini

• ⅓  cup lemon juice (juice from about 2-3 lemons)

• ⅓ cup water

• 2 garlic cloves, minced

• 1/4 tsp salt

• 1/4 tsp pepper

*cut down on time and try frozen cooked brown rice and pre-seasoned ready-to-eat tofu

Instructions:

Cook lentils and brown rice (shortcut: try frozen brown rice and heat in the microwave).

1. Prepare tofu:

1. Preheat the oven to 375 degrees and wrap your extra firm tofu in an absorbent towel. Set something heavy on top to press out extra moisture for 5 minutes. Alternatively, use a tofu press. 

2. Unwrap tofu and cut into small cubes, then add to a medium mixing bowl and season with a pinch of salt, red pepper flakes, and 1 tsp garlic powder. 

3. Heat a large oven-safe metal or cast iron skillet over medium heat. Once hot, add 1 tbsp avocado oil and the seasoned tofu. Sauté for 5 minutes, flipping occasionally to cook on all sides, until tofu has begun to brown.

4. Transfer skillet to the oven to bake for about 15 minutes, or until the tofu is firm to the touch and has begun to dry out and crisp up.

2. Roast vegetables: 

1. Preheat the oven to 400 degrees. Add sweet potatoes and broccoli to a large mixing bowl and toss with 1 tbsp avocado oil, ½ tsp sea salt, ½ tsp ground pepper, and ½ tsp garlic powder. Toss to evenly coat vegetables with oil and seasonings and add to a parchment lined baking sheet. 

2. Add kale to a mixing bowl and toss with a drizzle of avocado oil and pinch of salt and pepper. Add to a parchment lined baking sheet. 

3. Place vegetables in the oven. Bake kale for about 8-10 minutes until kale is cooked through and slightly crispy. Remove kale and continue baking sweet potatoes and broccoli for a total of 20 minutes, or until they are fork tender. 

3. While vegetables are roasting, prepare the dressing. Add all dressing ingredients to a mini food processor and blend briefly to mix together. 

4. Divide all bowl ingredients into two and assemble bowls. Top with dressing.