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Vegan Wellness Bowl

An easy plant-based meal that has in season vegetables and protein-packed farro that will keep you feeling satiated for hours!

Nowadays a lot of people are cutting back on their meat intake and eating more plant-based meals. Whether that be for health reasons, economic reasons, ethical reasons, or just the desire to try something new, plant-based recipes are more in demand than ever before.


Here at Meals and Memories, we believe that no diet is one size fits all and everyone is built differently. The most important thing is that what you're eating is healthy and nourishing and that moderation is key to a balanced lifestyle. The truth is, nobody knows your body better than you when it comes to your diet so just listen and be honest with yourself!


Having said that, let's talk about all the colorful and flavorful ingredients in this delicious Vegan Wellness Bowl recipe!



Sweet Potatoes are one of the best vegetables you can have that taste amazing and fill you up. They also have a ton of health benefits because of their fiber, vitamin A and C, potassium, and zinc. These boost your immune system, help aid in digestion, and even protect the body from cancer by reducing free radical damage. Sweet potatoes are also anti-inflammatory, can help with eye and retinal health, and some studies even found it has memory enhancing support.


Brussels Sprouts are definitely not everyone's favorite vegetable but that's generally because they've never had them cooked correctly. But aside from their taste, they also have a ton of healthy advantages like sweet potatoes! Also like sweet potatoes, Brussels sprouts are high in fiber which helps keep you regular and also may lower the risk of digestive health issues. They contain calcium and vitamin K that assists with bone health and are low calorie so even can support with weight loss!


Red Onion is one of the best additions to enhance flavor to so many dishes! They're also stuffed with antioxidants like anthocyanin that may protect against diabetes and different kinds of cancer. Red onion may help control blood sugar levels, has antibacterial properties, and aids in digestive health due to its fiber and prebiotics. Now that's nothing to cry about!

Garlic is a favorite in many households across the world - except maybe in Transylvania (can't resist a Dracula joke). But according to Medical News Today, garlic helps lower the risk of developing lung cancer, eradicate brain cancer cells, and can act as a powerful antibiotic. There are studies that show garlic may decrease the frequency of colds especially if consumed raw. Checkout our Tzatziki recipe for a yummy way to eat uncooked garlic!


Extra Virgin Olive Oil is a pantry staple because we practically use it daily. Olive oil has been around for centuries and for good reason! It promotes cardiovascular health, balances blood sugar, and supports memory and brain function! Like the vegetables in this recipe, EVOO can also help reduce the risk of cancer and strength your immune system. We usually have 2 types of EVOO on hand - one for cooking and a "nicer" one for topping.


Farro is one of the best grains you can have with a whopping 7 grams of protein and 7 grams of fiber per serving! It also contains magnesium and zinc which help build a strong immune system as well as help with healthy nerve function. Farro is a much healthier option compared to rice and it's just as easy to prepare!


Pumpkin Seeds are typically a less expensive alternative to pistachio nuts as far as plant powered protein is concerned. Pumpkin seeds carry a massive 12 grams of protein per cup which can ensure that you meet your recommended average of 60 grams of protein a day! You can buy them raw or roasted or you can roast your own pumpkin seeds using this great guide!


Other than that, this Vegan Wellness Bowl Recipe just calls for salt, pepper, garlic powder, and farro and you're all set!


You will need:

  • 2 Sweet Potatoes

  • 2 cups of Brussels Sprouts

  • 1 Red Onion

  • 3-4 Garlic cloves

  • 1/4-1/2 cup of EVOO

  • 1/2 tsp Garlic Power

  • 1 tsp Black Pepper

  • 1 tsp Salt

  • 1 cup Farro

  • OPTIONAL Pumpkin seeds

Instructions:

1) Cook Farro according to package instructions.

2) Pre-heat oven to 425*.

3) Peel and cut potatoes into 1/4" pieces

4) Slice Brussels sprouts in half.

5) Slice onion into 1/4" pieces

6) Dice garlic and add all the veggies to a sheet pan lined with foil or parchment paper.

7) Add EVOO and spices and mix well.

8) Cook for 25-30 minutes.

9) Remove from oven and use spatula to slightly stir together.

10) Add farro to a bowl.

11) Add vegetable mixture on top of farro.

12) Optional to add pumpkin seeds.




Be sure to get a copy of Meals and Memories with Nonno for yourself or as a gift for someone else!




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