The Healthy Broccoli Bowl

This pretty broccoli bowl may be simple, but it has a lot going for it. Here’s what I like about this little beauty.

1. TIMING

No fussy, high-maintenance meal here. Just sauté the onions, steam the broccoli, heat remaining ingredients, and assemble. The Broccoli Bowl can be prepared in 20 minutes or less.

2. EASY PEASY

The Broccoli Bowl is a cinch to make. No advanced cooking skills needed. No grating, basting, braising, flambéing, or filleting. Just simple cooking. Child’s play. (Oh, wait! Now there’s an idea! Convince your kids to make it for you. A delicious, healthy, home-cooked meal and you didn’t have to lift a finger.)

3. FEWER DISHES TO WASH

You may notice that in this recipe you sauté the onions and steam the broccoli in the same pan, and you heat the quinoa/rice and heat the beans in the same pan. Why? Because I like to eat, but I do not like to spend hours in the kitchen washing dishes.

4. THE SAUCE

The sauce. Oh, the sauce. Creamy. Rich. Tangy. This sauce makes the dish. (Pay no mind to the fancy drizzle of sauce in the picture below. I dollop the sauce all over my grains and veggies.)

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5. PLANT POWER

High in calcium, protein, iron, and antioxidants, this healthy bowl is straightforward, delicious, plant-based goodness.

6. HELPFUL FOR WEIGHT LOSS

Fiber is a key ingredient for healthy weight loss. And coming in at 39 grams of fiber per serving, this broccoli bowl makes it easy to meet surpass your fiber goals for the day!

7. GLUTEN-FREE

This dish is not only fast, easy, delicious, vegan, and slimming, it’s also gluten-free.

8. FLEXIBILITY

Prefer rice over quinoa? No problem. Want to sauté some bell pepper in with your onions? Go for it! A little cauli with your broccoli? By all means. Up the seasonings? Yep, you can do that. Embrace the flexibility here! Add, subtract, multiply, and adjust. Be your own broccoli bowl self.

The Broccoli Bowl

The Broccoli Bowl is a simple, one-bowl meal packed with plant-based protein, a good dose of calcium and antioxidants, and loads of flavor – all topped with a deliciously creamy sauce.

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Prep Time 20 minutes mins

Total Time 20 minutes mins

Course Main Course

YIELD 2 servings

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Ingredients

The Bowl

• 1 cup sweet onion, cut in half then sliced
• 4 cups raw broccoli florets
• 1/2 cup water
• 2 cups cooked long-grain brown rice - or quinoa – see notes
• 1/2 teaspoon granulated onion
• 1/4 teaspoon salt - scant
• 1/8 teaspoon dried basil
• 1/8 teaspoon granulated garlic
• 1/8 teaspoon sweet paprika
• 1 small ripe avocado
• 3/4 cup cooked white beans - drained but not rinsed

The Sauce

• 1/4 cup roasted tahini
• 1/4 cup lemon juice
• 1-2 tablespoons water
• 2 cloves garlic, crushed
• 1/2 teaspoon granulated onion
• 1/4 teaspoon salt

Optional Topping

• 1/4 cup Jennifer's Kitchen Creamy Italian Salad Dressing

Instructions

Prepare Bowl Ingredients

• In a medium saucepan, saute onions over medium/low heat for 6 to 8 minutes. (You can use a tablespoon or so of olive oil to sauté the onions or you can use this method to saute without oil.) Onions should be nicely browned. If they start to brown too much, reduce heat to low.
• Meanwhile prepare broccoli.
• When onions are done, transfer to a separate container. Set aside.
• Place broccoli into onion pan. Add 1/2 cup water and immediately cover. Cook over medium/low heat for about 8 minutes or until broccoli is tender, but not mushy.
• While broccoli is cooking, heat cooked quinoa or rice, and stir in seasonings. Transfer to bowls.
• Heat beans over high heat.

Prepare Tahini Sauce

• Place all sauce ingredients into a bowl or large measuring cup.
• Stir very well with a fork or small whisk.

Assemble Broccoli Bowl

• Cut avocado in half and remove pit. Dice flesh.
• Top grains with broccoli, beans, and diced avocado.
• Drizzle with Tahini Sauce (and Creamy Italian, if desired).

Notes

Here’s how to cook brown rice so it always turns out perfect.

Here’s how to cook quinoa so it always turns out right.

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Keywords: gluten-free, vegan

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