Triple Threat Grain Bowls

bean grain bowl green vegan dinner Jan 24, 2024

Triple Threat Grain Bowls
Serves: 4-6 • Prep Time: 20 minutes • Cook Time: 30 minutes
FODMAP rating: medium

Enjoy this grain bowl that gives you a triple threat: green, grain and bean to your meal in one easy dish!

1½ cups quinoa
2 large sweet potatoes, peeled and diced
1 red onion, peeled and diced
salt and black pepper
1 can chickpeas or garbanzo beans
1 cucumber, peeled and diced
2 to 3 cups baby spinach
diced avocado
chopped, fresh cilantro

⅓ cup fresh lime juice
¼ cup peanut butter
2 tbsp soy sauce or tamari
1 tablespoon sesame oil, preferably toasted
1 to 2 teaspoons honey or maple syrup
1 teaspoon chili-garlic sauce, optional
1 clove garlic, finely minced

1.Cook the quinoa according to package directions
2.While the quinoa cooks, preheat the oven to 425°F.
3.Toss the sweet potatoes and onion on a large sheet pan with water and a sprinkle of salt and pepper.
4.Make sure to watch the pan closely and keep extra water on hand so your food doesn’t burn.
5.Roast in the oven until tender, 20 minutes or so, flipping once or twice.
6.Add a scoop of cooked quinoa to serving bowls.
7.Add roasted sweet potatoes, onions, chickpeas, handful of spinach, diced avocado, chopped cucumbers, and a sprinkle of cilantro.
8.Drizzle dressing over the top and dig in.

Peanut Sauce:
Whisk or blend all the ingredients together until smooth (this can be done several days in advance; refrigerate the dressing).

*Nut-Free: Use tahini instead of peanut butter
*FODMAP Swap: Limit your intake of chickpeas to ¼ cup; Limit to less than ½ avocado per serving; use green onion tops, leeks or chives instead of onions or garlic; use garlic-infused oil and omit garlic; use 1 teaspoon honey instead of 2 teaspoons or use maple syrup instead; use canned lentils instead of chickpeas which can be easier on some stomachs

*Don’t forget to preload on vegetables before you eat



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