Curried Triticale Harvest Bowl

Roasted chickpeas and harvest vegetables—cauliflower, brussel sprouts, carrots, zucchini—with a curry marinade. Chewy, hearty triticale grains. Creamy tahini ginger sauce. Crunchy pistachios. Yum! These are the elements of this delectable, satisfying Curried Triticale Harvest Bowl. If you’re in love with grain bowl meals as much as me, you’re always looking for new ideas, recipes, and ingredients. And seasonal produce combined with hearty whole grains and a creamy sauce are the inspiration for this delicious vegan grain bowl meal recipe. All you have to do is cook up the grains, and while those are simmering you put together a sheet pan filled with canned chickpeas and veggies tossed in an easy curry marinade to roast in the oven, and mix up a flavorful tahini ginger sauce to serve on the side. Then just assemble your bowl ingredients and top with pistachios. This harvest grain bowl recipe is perfect for meal prep—just assemble four harvest bowls in airtight containers and tote them along for meals on the go, or reach for them for healthy lunches and dinners at home during the week. You can enjoy this recipe hot or cold—it’s up to you. I love this harvest bowl recipe as an ideal interactive meal for family and friends, too. Just get the ingredients ready, and let your guests arrange their own grain bowl just the way they like it. Easy, peasy!

Nutrition Notes:

This recipe includes the whole grain triticale, which is a nutritious hybrid grain that’s a mix between wheat (triticum) and rye (secale)—it’s been around since the late 19^th century. The end result is a nutrient-packed chewy, plump grain that is just delicious cooked up and served as a side dish or in a grain bowl (note: triticale naturally contains gluten). This recipe is completely vegan, and it’s packed with fiber, plant proteins, healthy fats, vitamins, minerals, and phytochemicals with anti-inflammatory and antioxidant status. Balanced in nutrients, this harvest bowl is like a meal in one.

Step-by-Step Guide:

Curried Triticale Harvest Bowl

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• Author: The Plant-Powered Dietitian
• Total Time: 1 hour
• Yield: 4 bowls 1x
• Diet: Vegan

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Description

Filled with chewy whole grain triticale; roasted curried chickpeas, cauliflower, brussel sprouts, carrots, and zucchini; and a creamy tahini ginger sauce, this delicious Curried Triticale Harvest Bowl is completely plant-based (vegan) and packed with nutrition power.

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Ingredients

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Triticale:

• 1 cup triticale, uncooked
• 6 cups water
• 1 tablespoon lemon juice

Roasted Vegetables:

• 1 small head (about 1 ½ pounds) cauliflower, broken into small florets
• 12 ounces fresh brussel sprouts, trimmed, halved
• 3 small (about 2.5 ounces each) carrots, sliced (may use orange, purple, or yellow)
• 2 small (about 6 ounces each) zucchini, sliced
• 1 (15-ounce) can chickpeas, drained

Curry Marinade:

• 2 tablespoons extra virgin olive oil
• 2 tablespoons fresh lemon juice
• ½ teaspoon garlic powder
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• 2 teaspoons ground turmeric
• 2 teaspoons ground cumin
• ½ teaspoon black pepper
• ½ teaspoon salt (optional)

Tahini Ginger Sauce:

• 2 tablespoons tahini
• 2 tablespoons fresh lemon juice
• 3 tablespoons hot water
• 1 teaspoon freshly grated ginger
• Pinch sea salt (optional)
• ¼ teaspoon freshly grated black pepper

Garnish:

• ½ cup coarsely chopped pistachios
• ¼ cup chopped fresh parsley or cilantro (optional)

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Instructions

1. To cook triticale, place uncooked triticale, water, and lemon juice in a medium pot, cover, and cook for 55-60 minutes over medium heat until tender yet firm. Drain any remaining water, cover, and set aside.
2. While triticale is cooking, prepare roasted vegetables and curry marinade. Preheat oven to 375 F. Arrange cauliflower florets, halved brussel sprouts, sliced carrots, sliced zucchini, and chickpeas on a baking sheet.
3. Prepare the Curry Marinade. Whisk together extra virgin olive oil, lemon juice, garlic powder, ground coriander, smoked paprika, ground turmeric, ground cumin, black pepper, and salt (optional) together in a small dish. Drizzle marinade over the vegetables and use tongs to distribute it evenly into the vegetables.
4. Place baking sheet with vegetables tossed with marinade in the oven and roast for 35-40 minutes until golden and tender, stirring half way through with tongs to evenly cook. Remove from oven and set aside.
5. While vegetables and triticale are cooking, make the Tahini Ginger Sauce by whisking together tahini, lemon juice, hot water, ginger, sea salt (optional), and black pepper in a small dish until smooth and creamy.
6. To assemble bowls, layer the following into individual bowls (about 3 cups capacity each)

•  One-fourth (about 2/3 cup) of cooked triticale
• One-fourth (about 2 cups) roasted vegetable mixture
• 2 tablespoons chopped pistachios
• 1 tablespoon chopped parsley or cilantro (optional)
• One-fourth (about 1 ½ tablespoons) tahini sauce

7. Enjoy immediately or store in airtight individual containers in the fridge for up to 5 days. Makes 4 entrée sized bowls (about 3 cups each).

• Prep Time: 30 minutes
• Cook Time: 55 minutes
• Category: Entree
• Cuisine: American

Nutrition

• Serving Size: 1 serving
• Calories: 652
• Sugar: 15 g
• Sodium: 668 mg
• Fat: 26 g
• Saturated Fat: 4 g
• Carbohydrates: 90 g
• Protein: 26 g

For other delicious plant-based bowl meals, check out the following:

• Vegan Poke Bowl with Tofu, Watermelon, and Quinoa
• Burrito Millet Grain Bowl
• Kale Quinoa Salad Bowl with Mandarins
• Chipotle Spice Power Bowl with Rice
• Easy Udon Noodle Bowl with Kimchi
• Nourish Lentil Bowl
• Vegan California Burrito Bowl
• Shawarma Bulgur Salad Bowl with Black Chickpeas

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