Roasted vegetable grain bowl

One of my favourite dishes that goes a long way towards helping us get our share of vegetables is a recipe from my daughter Ines, who became a vegetarian for ethical reasons. This staple on our table is both nutritious and delicious: a beautiful roasted vegetable grain bowl. While it does require a bit of preparation, the beauty of it is that you can batch-cook additional portions to keep it in the fridge for more meals. 

Make your own roasted vegetable grain bowl - A meat-free family favourite!

Serves 4 

• Preparation: 15 minutes
• Cooking time: 40–45 minutes
• Total time: 55–60 minutes

Ingredients:

• 2 cups mixed vegetables (e.g. bell peppers, zucchini, cherry tomatoes, carrots, red onions)
• 3 tbsp olive oil
• Pepper to taste
• 1 tsp ground cumin
• 1 teaspoon paprika
• 1 cup bulgur (or preferred grain/pulse e.g lentils, couscous, rice)
• 1–2 tablespoons of harissa (optional)
• 2 cups vegetable stock 
• 1 medium onion or leek, finely chopped
• 1 lemon (juice and zest)
• 1/2 preserved lemon, chopped
• Fresh herbs (mint, parsley, basil)
• Optional: baby spinach leaves.
• Optional: handful of crushed walnuts.

Method:

• Preheat the oven to 400°F (200°C).
• Prepare the roasted vegetables by washing and chopping them into bite-sized pieces.
• In a large mixing bowl, toss the vegetables with olive oil, pepper, cumin and paprika.
• Spread the vegetables evenly on a baking sheet and roast in the preheated oven for 20–25 minutes or until tender and slightly caramelised. Set aside.
• Next, prepare the grain/pulse base. In a saucepan, heat olive oil over medium heat.
• Add the bulgur (or chosen grain/pulse) and fry until golden and fragrant (3–4 minutes).
• If you’ve decided to give it a hot kick, stir in the harissa and cook for another minute.
• Gradually add the vegetable stock, stirring constantly.
• Reduce the heat to low, cover, and simmer for 15–20 minutes.
• Stir in the chopped onion or leek, lemon juice, preserved lemon, and pepper.
• Continue cooking until the grain/pulse is fully cooked.
• Turn off the heat and gently fold in the roasted vegetables, lemon zest, and fresh herbs. If using spinach, add it here and let it wilt slightly.

Serve:

• Divide the roasted vegetable grain mixture among serving bowls.
• Garnish with additional fresh herbs and crushed walnuts if desired.
• Serve hot or at room temperature.

Nutrition facts (approx. per serving):

• Protein: 8–10 grams.
• Carbohydrates: 40–45 grams.
• Fat: 10–12 grams. 
• Fibre: 8–10 grams.

The healthy bit

Roasted vegetables are always a great choice; they should become our besties in the kitchen as they are so nutrient-dense and fibre-packed! Remember, vegetables are versatile and can be prepared in different ways. They are packed with nutrients such as vitamins A, C and K as well as minerals like potassium, magnesium and folate. We need these to support our overall health such as our immune system, bones and heart health. The fibres we find in vegetables help to regulate digestion, promote satiety and support our weight management. If you have constipation issues add fibres and plenty of water to your diet.

For those who like a bit of spice, the harissa (known as the ‘soul of the kitchen’) gets its heat from the capsaicin, found in chilli peppers, which may help reduce inflammation and rev up metabolism. It also contains garlic, an immune-system booster. Warning though: avoid if you have a sensitive stomach, acid reflux, heartburn or if you are on a low FODMAP diet.

The preserved lemons add a unique tangy depth to dishes, and what’s worth mentioning is that the fermentation process involved in preserving lemons makes them a nice source of probiotics and beneficial bacteria essential for gut health.

What’s particularly helpful is you can always batch cook more vegetables in order to use in salads, or an omelette for the following days. These recipes are quick, versatile and perfect for using up leftovers! For a salad, simply add the veg to some mixed greens (spinach, arugula, lettuce), nuts and seeds, a dressing, and add a protein such as a boiled egg. With the omelette, add the veg to some whisked eggs, and any herbs or flavourings you want, and cook over medium heat to your liking. 

The grain/pulse base is fantastic for blood sugar regulation. It is rich in fibre and the complex carbohydrates are slow to digest. This prevents insulin spikes as the release of glucose into the bloodstream is gradual. 

This article was published in Happiful Magazine (Issue x). You can order print copies online, or read the e-magazine for free on the Happiful app. 

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