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Curried Triticale Harvest Bowl


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

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.


Ingredients

Scale

Triticale:

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:

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)


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