Spiced Vegetable and Chickpea Grain Bowl with Cashew Sauce

Ingredients

For the Roasted Vegetables:

  • 1/2 head cabbage, cut into wedges
  • 2 large potatoes, diced
  • 3 large carrots, sliced
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 2 tablespoons olive oil
  • 1 teaspoon smoked paprika
  • 1 teaspoon ground cumin
  • 1/2 teaspoon garlic powder
  • Salt and pepper, to taste

For the Brown Rice:

  • 1 cup brown rice
  • 2 cups water
  • Pinch of salt

For the Harissa and Cilantro Cashew Yogurt Sauce:

  • 1/2 cup raw cashews, soaked in water for at least 2 hours
  • 1/2 cup water
  • 1/4 cup plain unsweetened vegan yogurt (coconut or almond yogurt works well)
  • 1 tablespoon harissa paste
  • 1/4 cup fresh cilantro leaves, chopped
  • Juice of 1 lemon
  • Salt, to taste

Instructions

  1. Prepare the Vegetables:
    • Preheat your oven to 400°F (200°C).
    • Place the cabbage, potatoes, and carrots on a large baking sheet. Drizzle with olive oil and sprinkle with smoked paprika, ground cumin, garlic powder, salt, and pepper. Toss to coat the vegetables evenly with the spices and oil.
  2. Roast the Vegetables:
    • Spread the vegetables in a single layer on the baking sheet. Roast in the preheated oven for 25-30 minutes, or until the vegetables are tender and slightly caramelized, turning halfway through.
  3. Prepare the Spiced Chickpeas:
    • While the vegetables are roasting, toss the chickpeas with a little olive oil, salt, and pepper. Spread them on a separate baking sheet and place them in the oven for the last 15 minutes of the vegetable roasting time. The chickpeas should become slightly crispy.
  4. Cook the Brown Rice:
    • In a medium saucepan, combine the brown rice, water, and a pinch of salt. Bring to a boil, then reduce the heat to low, cover, and simmer for 40-45 minutes, or until the rice is cooked and the water is absorbed. Fluff with a fork.
  5. Make the Harissa and Cilantro Cashew Yogurt Sauce:
    • Drain and rinse the soaked cashews. In a blender or food processor, combine the cashews, water, vegan yogurt, harissa paste, cilantro, lemon juice, and salt. Blend until smooth and creamy. Adjust the consistency with more water if necessary and taste for seasoning.
  6. Assemble the Harvest Bowl:
    • In serving bowls, place a scoop of brown rice. Top with the roasted vegetables and spiced chickpeas. Drizzle generously with the harissa and cilantro cashew yogurt sauce.
  7. Garnish and Serve:
    • Garnish with additional fresh cilantro, a sprinkle of smoked paprika, or a wedge of lemon if desired. Serve warm and enjoy!

Tips and Variations

  • Vegetable Variations: Feel free to add or substitute other vegetables such as sweet potatoes, bell peppers, or Brussels sprouts.
  • Spice Level: Adjust the amount of harissa paste in the sauce according to your spice preference.
  • Storage: Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently before serving.

This Harvest Bowl with Spiced Chickpeas and Herbed Cashew Sauce is a balanced and satisfying meal that combines roasted vegetables, wholesome grains, and a flavorful, creamy sauce. It’s perfect for meal prep or a comforting dinner. Enjoy this hearty, budget-friendly vegan dish!

Nutritional Estimates per Serving

Roasted Vegetables (Cabbage, Potatoes, Carrots, and Chickpeas)

  • Calories: 250
  • Protein: 6g
  • Fat: 10g
  • Carbohydrates: 35g
  • Fiber: 8g
  • Sugar: 5g

Brown Rice

  • Calories: 150
  • Protein: 3g
  • Fat: 1g
  • Carbohydrates: 32g
  • Fiber: 2g
  • Sugar: 0g

Harissa and Cilantro Cashew Yogurt Sauce

  • Calories: 100
  • Protein: 2g
  • Fat: 8g
  • Carbohydrates: 6g
  • Fiber: 1g
  • Sugar: 1g

Total per Serving

  • Calories: 500
  • Protein: 11g
  • Fat: 19g
  • Carbohydrates: 73g
  • Fiber: 11g
  • Sugar: 6g

Additional Nutritional Information

  • Vitamins and Minerals: This dish is rich in vitamins A and C (from the carrots, cabbage, and cilantro), vitamin K (from cabbage and cilantro), and potassium (from the potatoes and bananas). The chickpeas and cashew sauce provide a good source of plant-based protein and healthy fats.
  • Dietary Fiber: The dish offers a high fiber content, which is beneficial for digestive health and helps in maintaining a feeling of fullness.

Notes

  • These nutritional values are approximate and can vary based on the specific brands and quantities of ingredients used.
  • The dish is naturally vegan and can be gluten-free if gluten-free soy sauce or tamari is used in place of regular soy sauce in the harissa sauce (if soy sauce is included in the harissa paste).
  • For those monitoring sodium intake, consider reducing the amount of salt used in the recipe or choosing low-sodium options for ingredients like chickpeas and harissa paste.

This Harvest Bowl offers a balanced mix of carbohydrates, protein, and fats, making it a nourishing and satisfying meal option for vegans and non-vegans alike.