When we want to take care of our health and be more aware of our body, we get to make very extravagant meals with vegetables here and there, reaching a time when we feel tired of always preparing the same dinner, snack or breakfast. For this reason, it is likely that we will begin to investigate vegan meals and have the possibility of tasting new menus a day.
If you are one of that type of person who gets bored of always eating the same thing, some good vegan bowl recipes will be useful to you, as they are very easy to prepare, they will not take you long and they will ensure that you are eating healthy.
4 vegan bowl recipes
1. Burrito bowl made by yourself
A very delicious vegan bowl is the burrito bowl. Although its preparation is very quick and simple, it produces well-being to our body, since it has a not very peculiar flavor, so to get out of that food routine it would be a good option.
Ingredients for the burrito bowl
- 1 cup of white rice (or another type of rice of your choice).
- 1 tablespoon of refined coconut oil.
- Sauce, as needed.
- Green onion slices, to garnish.
- Sliced tomatoes, for garnish (optional).
Ingredients for spicy black beans
- 2 tablespoons of refined or extra virgin olive oil.
- 1 cup of chopped onion.
- 4 cloves of garlic
- 3/4 cup fresh chopped tomatoes.
- 1 teaspoon chili powder.
- 1 teaspoon of garlic powder.
- 1 teaspoon of dried oregano.
- 1/4 teaspoon cayenne pepper (optional).
- Salt to taste.
- 2 and a half tablespoons of tomato paste.
- 28 grams of black beans, drained and rinsed.
- 1/2 cup cilantro unwrapped, stems removed and finely chopped.
Ingredients for avocado and lime sauce
- 1 large garlic clove.
- 1 large avocado, pitted
- 1 tablespoon of fresh lemon juice.
- 1 tablespoon of water.
- Salt to taste.
Preparation
- Add the rice and 1 tablespoon of oil or butter to a medium saucepan along with 2 cups of water. Let the rice cook until it is soft and the water is absorbed.
- Meanwhile, prepare the spicy black beans in a skillet, add the oil and let it melt over medium heat. Then, add the onion and garlic, along with a pinch of salt, leave them on the fire until they soften.
- Then mix the chopped tomatoes, chili powder, garlic powder, dried oregano and salt to taste.
- Now add the tomato paste and drained black beans. Cook until hot throughout. Next, add the cilantro and cook over low heat until done.
- For the avocado and lime sauce, chop the garlic clove and mix with the avocado, lemon juice, water and salt.
- When the rice is done, divide it between 2 and 3 bowls. Add a couple tablespoons of the black bean mixture to each, then add a large tablespoon of the avocado-lime sauce.
- You can decorate to taste with green onion slices and sliced tomatoes, then enjoy this delicious meal.
2. Bowl of Salted Chocolate Avocado Pudding
It is inevitable not to mention a dessert as delicious as chocolate. The following recipe will allow you to prepare a healthy vegan chocolate pudding .
Ingredients for the pudding
- 140 g of avocado.
- 1/4 cup unsweetened cocoa powder.
- 1/4 cup of pure maple syrup.
- 2 tablespoons of brown rice syrup.
- 2 tablespoons of coconut oil.
- 2 tablespoons unsweetened almond milk.
- 1 tablespoon of toasted almond butter.
- 1/2 teaspoon of pure vanilla extract.
- Salt to taste.
Preparation
- Add the avocado, cocoa powder, maple syrup, rice syrup, coconut oil, milk, almond butter, vanilla and salt, mix well until super smooth.
- Then, place the mixture in an airtight container, cover, and chill for 1 to 2 hours.
- Place portions in shallow bowls and top with coconut whipped cream.
- Add strawberries and almonds to taste, then enjoy this dessert with great enthusiasm.
3. Spiced lentil soup
Lentil soup is an easy thing to make, but not everyone makes it the same way. This spiced soup has a totally different thickness with a flavor that will make your palate explode with deliciousness.
Ingredients
- 1 and 1/2 tablespoons of olive oil.
- 280 grams of chopped onion.
- 2 cloves of garlic
- 2 teaspoons of ground turmeric.
- 1 and 1/2 teaspoons of ground cumin.
- 1/2 teaspoon of cinnamon.
- 1/4 teaspoon ground cardamom.
- 398 grams of diced tomatoes.
- 398 ml of coconut milk.
- 140 grams of red lentils (uncooked).
- 875 ml of vegetable broth.
- Salt to taste.
- Freshly ground black pepper, to taste
- Red pepper flakes or cayenne pepper, to taste.
- 140 grams of spinach.
- 2 teaspoons of fresh lemon juice.
Preparation
- In a large pot, add the oil, onion, and garlic. Then a pinch of salt, stir, and sauté over medium heat until the onion is soft.
- Then add the turmeric, cumin and cinnamon, until combined.
- Add the diced tomatoes, whole can of coconut milk, red lentils, broth, salt, and pepper to taste. Then add red pepper flakes (optional). Stir until mixed and leave it on the heat until it boils.
- Once it boils, reduce the heat to medium-high and simmer, uncovered, for about 20 minutes, until the lentils are soft.
- Turn off the heat and add the spinach until it softens. Then add the lemon juice to taste. Serve with slices of toasted bread.
4. Vegan bowl of oatmeal
Oatmeal is the breakfast we make when we are short of time to go somewhere or too tired to make eggs or other food, but it does not mean that because we are in a hurry we cannot taste a delicacy like this.
Ingredients
- 1 ripe banana.
- 2 tablespoons full chia seeds.
- 1/3 cup of rolled oats.
- 1/4 teaspoon cinnamon
- 2/3 cup almond milk.
- 1/3 cup of water.
- 1 tablespoon ground flaxseed (optional)
- For the garnish: soaked with almonds, cinnamon, toasted coconut, nut butter, spices (cinnamon, ginger, allspice)
Preparation
- The night before, grab a medium bowl and mash the banana until smooth. Now add the chia, oatmeal, cinnamon, milk and water until combined and refrigerate overnight.
- In the morning, place the oatmeal mixture in a medium saucepan, stirring frequently until heated through and thick. If you are using flax in the recipe, now is the time to add it.
- Pour the mixture into a bowl. Decorate with your desired ingredients, make yourself comfortable and start eating a delicious breakfast, snack or dinner.
Reference
- Oh She Glows. 7 Vegan Bowls So Good You’ll Be Spooning Up Seconds. For Greatist [Revised October 2016]
