BBQ Ranch Bounty Bowl (WFPB!)
Jul 10, 2024
BBQ Ranch Bounty Bowl
Servings: 4
Prep Time: 30 minutes
Cook Time: 20 minutes
FODMAP: low
A flavorful and nutrient packed meal to make for your next summer gathering!
Ingredients
1 cup uncooked brown rice
1 cup uncooked green lentils (OR 1 can of lentils)
dash cumin
dash turmeric
dash salt
2 medium zucchini (or 1 squash, 1 zucchini), sliced into wedges
2 bell peppers, seeded and halved
2 ears of corn (or 1 cup)
black Pepper
1 avocado sliced
2 tbsp Stubb’s BBQ Sauce, any variety
2 tbsp shelled sunflower seeds
1 juice of one lime
everything but the bagel seasoning
Instructions
1.Homemade ranch dressing drizzled over a bowl (Recipe below. You will need ½ cup cashews, ½ cup unsweetened plant milk, ½ teaspoon garlic powder, ½ teaspoon onion powder, 1 teaspoon salt, 2 tablespoons white vinegar, 1 teaspoon dried parsley, 1 teaspoon dried Cilantro OR Chives, Pinch of dill )
2.Soak cashews in 1 cup hot water for ranch dressing. Set aside. (you can skip this step if you have a high speed blender)
3.Cook rice according to the directions on the package. Cook lentils according to the package if not using canned lentils. (Tip:you can cook both together in an instant-pot or rice cooker. Lentils will be slightly mushy if cooked together)
4.Heat Grill to medium. Sprinkle salt, pepper, turmeric, and cumin on zucchini (and squash if using), bell peppers and corn and then place on the grill. Make sure to rotate it frequently.
5.Cut all the corn off the cob. Slice the peppers.
6.Make the ranch dressing by draining the cashews and add it to the blender. Add plant milk, garlic powder, onion powder, salt, and vinegar. Then blend in a blender. After it is smooth, add dried parsley, cilantro or chives, and a pinch of dill. Mix by hand.
7.To each bowl add about ¼ cup cooked rice, ¼ cup lentils, ¼ cup of corn, zucchini, peppers, ¼ an avocado, 1 tablespoon ranch dressing, ½ tablespoon BBQ sauce, ½ tablespoon sunflower seeds and juice from ¼ of a lemon wedge. Sprinkle everything but the bagel seasoning on top.
Gluten-Free and Nut-Free: Make sure everything but bagel seasoning is nut/gluten-free
FODMAP swap: Used canned lentils or dry red lentils and rinse well to keep FODMAPs low. Keep serving size to under half an avocado and avoid red peppers. Limit to just a few dashes of everything but bagel seasoning as it has garlic and onion in the ingredients
*Don’t forget to preload on veggies before you eat!
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