Start here if you’re new to grain bowls:

• Learn the basic formula
• Jump to easy recipe ideas

I know it’s going to be an excellent week when I’ve got all of my grain bowl components prepped and in the fridge for fast, easy, and healthy meals all week long.

If Grain Bowls look intimidating to you or you’re just not sure how to build one, or if you’re looking for new buddha bowl ideas, this is the article for you! My aim is to include loads of options and inspiration – I want to bowl you over with grain bowl ideas! I know, I know, that was a stretch. Carrying on …

What is a Grain Bowl?

Grain bowls aren’t actually new – they’re more like a modern name for a very classic way of eating: building a meal around a grain, then adding vegetables, protein, and sauce.

Across many food cultures, this “base + toppings” structure has existed for centuries. In Asia, it shows up in rice bowls like bibimbap. In the Mediterranean and Middle East, it appears in grain-and-legume-based meals paired with vegetables, herbs, and yogurt or tahini sauces. Worldwide, people have long combined starches, vegetables, and proteins in a single bowl.

What is on the newer is the Western “grain bowl” trend, which grew popular in the 2010s along with interest in meal prep, plant-based eating, and customizable “build-your-own” meals. The appeal is simple: grain bowls are flexible, balanced, and endlessly adaptable.

What is a Buddha Bowl?

A Buddha Bowl is essentially a grain bowl but vegetarian or vegan. It’s more veggie-forward and often served cold or room temp, which makes it even easier to prep ahead (no reheating when serving!)

But why is it called a Buddha Bowl? Apparently because a full bowl resembles the rounded “belly-like” appearance of Buddha. It could also be because it’s connected loosely to Buddhist-inspired vegetarian eating traditions.

Why You’ll Love Grain Bowls

• Perfect for meal prep – I’ll often prepare a grain, roast a vegetable, clean some greens, and make a sauce, then keep the components in the fridge. Then it’s just a matter of opening a can of beans, chopping up an avocado or another veg, and assembling the bowl.
• Solves the lunch conundrum – I don’t know if it’s just me, but lunch is the most difficult meal of the day! It’s so hard to come up with healthy vegetarian options that come together quickly (it’s the time of day when I have the smallest amount of time). So when I’ve got grain bowl ingredients prepped and ready, lunch is a breeze.
• SO easy – Once you have the components prepped, it’s super easy to assemble grain bowls for quick nutritious meals.
• Endlessly customizable – Hate kale? Swap in some arugula! Not a fan of tofu? There are plenty of other protein options available! It’s super easy to create your very own “house” grain bowl that is fine-tuned to your tastes.

How to Make A Grain Bowl

1. First, add your grain base.
2. Next, arrange the main veggie(s) to the side.
3. Add the protein.
4. Pile on the greens.
5. Add toppings and garnishes.
6. Drizzle with sauce.
7. Devour!

Easy Grain Bowl Recipe Ideas

With all of the ingredient options available to you, the combos are pretty much endless. But here are some of my favorites:

Sweet Potato & Chickpea Grain Bowl

Quinoa with roasted sweet potatoes, chickpeas, shredded kale, and a delicious green goddess dressing, lots of pickled red onions, pepitas, creamy avocado, and micro-greens.

Black Bean & Sweet Potato Grain Bowl

Brown rice topped with crisp lettuce, black beans, roasted sweet potatoes, avocado, and cilantro lime dressing. Pepitas are a great addition too!

Mediterranean Grain Bowl

Rice, farro, or bulgur with roasted or fresh red bell peppers, cucumber, spinach, and chickpeas with crumbled feta and Kalamata olives. Drizzle with Greek salad dressing or Tzatziki sauce, or add a generous dollop of hummus.

Peanut Thai Veggie Grain Bowl

On a base of brown rice, add crispy pan-fried tofu, fresh spinach, steamed broccoli, and sliced bell peppers. Drizzle with peanut sauce and garnish with salted peanuts.

Veggie Sushi Grain Bowl

Seasoned rice with carrots, cucumbers, avocado, edamame, sesame seeds, and sesame-wasabi dressing. Yum!

Meal Prepping Grain Bowls

One of the best things about buddha bowls? They’re perfect for meal prep.

I pick a protein and a grain, and start with prepping those. Place them in an airtight container and place them in the fridge, then prep your veggies. Store those in the fridge, and whip up some sauce. Place that in a jar or container. Now you have a whole grain bowl meal prep kit on your refrigerator shelf for super easy lunches and dinner all week long!

I hope that having more information about how to make a grain bowl is inspiring to you! I just love that they’re so great for meal prep and are so easy to customize to match any craving I might have. Here’s to beautiful Buddha bowls in your future!

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Grain Bowl Formula (How to Build a Perfect Buddha Bowl)

Grain bowls (also known as Buddha Bowls) are my favorite way to make sure I'm getting a good amount of veggies and fiber in my diet. They're full of nutrients, ridiculously satisfying, perfect for prepping ahead of time, and endlessly customizable!

Course dinner, lunch

Diet Vegan, Vegetarian

Keyword buddha bowl, grain bowl

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 1 bowl

Author Kare

Ingredients

1/2 cup grain base (choose one)

• rice white or brown
• farro
• quinoa not a grain but a seed that acts like a grain
• bulgur
• couscous a pasta, but behaves like a grain
• buckwheat

3/4 cup protein (choose one)

• tofu baked tofu, pan-fried tofu, or air-fryer tofu
• edamame
• chickpeas
• black beans
• white beans like navy beans or cannellini beans
• cooked lentils
• peas
• chopped hard-boiled eggs

1 cup veggies (1/2 cup roasted or fresh veg + 1/2 cup greens)

• roasted sweet potatoes
• roasted butternut squash
• roasted cauliflower
• roasted broccoli
• roasted carrots
• sliced cucumbers
• shredded raw carrots
• cherry tomatoes
• sliced bell peppers
• baby arugula
• baby spinach
• shredded kale
• shredded cabbage
• shredded romaine lettuce
• mixed spring greens

1/4 cup garnish/toppings (choose one or more)

• avocado
• pickled red onions
• fresh herbs
• cheese if dairy is ok
• micro-greens
• pumpkin seeds
• sunflower seeds
• sesame seeds
• hemp seeds
• chopped nuts
• olives

3 tablespoons sauce/dressing (choose one)

• lemon tahini sauce
• green goddess dressing
• cilantro lime sauce
• pesto
• peanut sauce
• vinaigrette

Instructions

• Place the grains in a medium-size serving bowl. Arrange the protein, veggies, greens, and garnish/toppings over the grains. Drizzle with dressing and serve.

Notes

Cooking time is basically just for assembly, not for cooking individual components. 

The post Grain Bowl Formula (How to Build a Perfect Buddha Bowl) appeared first on Kitchen Treaty.

These Black Bean & Rice Enchiladas make a super easy vegetarian dinner.

The Story Behind the Recipe

I’ve always thought of enchiladas as being a bit too … labor intensive. But lately, I decided to tackle my prejudice against enchiladas, and I’m so glad I did!

I started with a simple and easy homemade enchilada sauce, then set out to make an equally simple yet delicious and hearty vegetarian enchilada recipe. I know rice isn’t necessarily a traditional ingredient, but I really like how the rice fills out these black bean enchiladas and makes them feel even more like a meal-in-one.

Why You’ll Love Black Bean & Rice Enchiladas

• Fast! They’re surprisingly quick to put together.
• Simple! I don’t add a ton of ingredients to these black bean enchiladas. We’re keeping it simple, here. That said …
• Versatile! This is an extremely versatile recipe. Omit the cheese or swap it for dairy-free cheese if you’re eating vegan/dairy-free. Add a bunch of veggies if you like (roasted sweet potatoes, broccoli, and cauliflower would be excellent!) Make it your own!
• Perfect for leftover rice! I don’t know what it is about rice … but there’s ALWAYS a bit leftover, I swear! I love that this black bean & rice enchilada recipe uses up a cup of leftover cooked rice.

Ingredients

• Olive oil – For sauteing the veggies.
• Onion – A standard yellow onion will do here, but use your fave (sweet or red are great too)
• Red bell pepper – Yellow or orange will work, too.
• Garlic – Finely minced fresh garlic.
• Cumin – For an earthy touch of flavor.
• Salt – To taste.
• Black beans – One can, or about 1 1/2 cups cooked black beans from scratch.
• Rice – You’ll need one cup of cooked rice (I like to use brown rice). If you don’t have any leftover rice, start with about 1/3 cup of raw rice and cook it according to package instructions.
• Tortillas – You’ll need 10 (6-inch) corn tortillas or flour tortillas, whichever is your fave.
• Enchilada sauce – Use your favorite brand or make your own homemade enchilada sauce!
• Cheese – I like to use shredded medium cheddar, but you can swap in your fave cheddar or even jack cheese. Pepper jack would add a nice little spicy kick!
• Optional garnishes – Avocado, cilantro, scallion, whatever you want

Adaptations/Variations

• Vegan Black Bean & Rice Enchiladas: Omit the cheese or swap in a dairy-free substitute.
• Black Bean Enchiladas: Just omit the rice.
• Black Bean & Sweet Potato Enchiladas: Add 1 cup diced roasted sweet potatoes.

Tip for Success

Spreading the sauce on the tortillas should be enough to soften them up (at least in my experience). But if your tortillas are cracking when you roll them them up, I suggest wrapping them in a clean wet kitchen towel and microwaving them for a few seconds at a time until soft, or place them in the oven at 200 degrees F for about 10 minutes until warm and pliable. 

I hope you love this vegetarian enchiladas recipe! We’ve been loving these easy black bean enchiladas for easy dinners, and they warm up well for a quick and hearty lunch, too.

I’m so glad I got over my enchilada prejudice and learned they’re actually super easy to make!

More Vegetarian Mexican-Inspired Recipes

• Veggie Enchilada Casserole
• Portobello Fajitas
• Refried Bean & Cheese Burritos
• Beans & Greens Tacos
• Lentil Walnut Taco “Meat”
• Vegetarian Taco-Stuffed Sweet Potatoes

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Black Bean & Rice Enchiladas Recipe

These easy vegetarian enchiladas are super hearty, full of black beans, rice, spices, veggies, and lots of melty cheddar cheese!

Keyword black bean and rice enchiladas, black bean enchiladas, vegetarian enchiladas, veggie enchiladas

Prep Time 15 minutes minutes

Cook Time 35 minutes minutes

Total Time 50 minutes minutes

Servings 8

Calories 989kcal

Author Kare

Ingredients

• 2 tablespoons olive oil
• 1 medium onion diced; about 2 cups
• 1 red bell pepper diced; about 1 cup
• 2 medium cloves garlic minced
• 1 teaspoon ground cumin
• 1/2 teaspoon kosher salt plus more to taste
• 1 (15-ounce) can black beans drained and rinsed
• 1 cup cooked brown rice
• 10 6-inch corn or flour tortillas
• 1 batch red enchilada sauce 3 cups / 24 ounces
• 2 1/2 cups shredded cheddar cheese 10 ounces

Instructions

• Preheat oven to 350°F. Have a 9×13" baking pan ready

Sauté the filling ingredients

• In a large skillet over medium-low heat, heat the olive oil. Add the onion and bell pepper. Saute, stirring occasionally, until tender, 5-6 minutes. Add the garlic and saute, stirring frequently, for one more minute.
• Stir in the cumin and salt and then add the black beans and cooked rice. Stir until combined then remove from heat.

Assemble the enchiladas

• Set up an assembly line with the filling, the enchilada sauce, the cheese, a large plate with the stack of tortillas on it, and the baking dish.
• Spread 1-2 tablespoons of the enchilada sauce over the first tortilla. Add 1/3 cup of the filling horizontally down the center. Top with 2 tablespoons shredded cheddar. Starting at the bottom, roll the enchilada up tight and set it in the baking dish.
• Continue with the remaining tortillas.
• Pour the remaining enchilada sauce over the top and use a spatula to spread it evenly. Sprinkle the remaining cheese over the top.

Bake & finish the enchiladas

• Bake for 25-30 minutes, until bubbling and hot.
• Garnish with chopped cilantro, avocado, and chopped scallions if desired. Serve.

Notes

Serving size averages out to about 1 1/2 enchiladas.

Spreading the sauce on the tortillas should be enough to soften them up (at least in my experience). But if your tortillas are cracking when you roll them them up, I suggest wrapping them in a clean wet kitchen towel and microwaving them for a few seconds at a time until soft, or place them in the oven at 200 degrees F for about 10 minutes until warm and pliable. 

Vegan/Dairy-Free Option:

Use dairy-free cheddar or omit it entirely. 

Nutrition

Serving: 2enchiladas | Calories: 989kcal | Carbohydrates: 146g | Protein: 57g | Fat: 22g | Saturated Fat: 9g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Cholesterol: 35mg | Sodium: 660mg | Potassium: 1927mg | Fiber: 46g | Sugar: 3g | Vitamin A: 854IU | Vitamin C: 20mg | Calcium: 450mg | Iron: 12mg

The post Black Bean & Rice Enchiladas Recipe appeared first on Kitchen Treaty.

In this Article

• The Story Behind the Recipe
• Why You’ll Love this Tofu Fried Rice Recipe
• Tofu Fried Rice Ingredients
• How to Make It
• How to Top It
• Other Favorite Tofu Recipes
• FULL, PRINTABLE RECIPE
• Reviews & Comments

The Story Behind the Recipe

I love a good fried rice recipe, but I wanted one without eggs yet lots of protein. I also love a good tofu scramble, and I thought … why not make a tofu scramble situation then add that to a fried rice situation?! I know, I know, that’s a lot of situations – but trust me. This tofu fried rice, uh, situation … works.

In a nutshell, instead of the more traditional eggs, this vegan fried rice recipe uses a good amount of tofu to increase the protein quotient and make it vegan while it’s at it.

If you’re a vegan, you undoubtedly know all about tofu scrambles. But if you don’t? Basically, you crumble up extra-firm tofu and saute it with spices and maybe a few veggies. The end result is remarkably reminiscent of scrambled eggs, especially if you throw a little turmeric into the mix to lend the tofu a yellowish hue while it cooks.

I adapted this recipe from Pinch of Yum’s 10-Minute Fried Rice. My version takes a couple more minutes because it includes onions, which isn’t necessarily normally found in fried rice, but I love the flavor it lends to the tofu.

Why You’ll Love this Vegan Tofu Fried Rice

It tastes like traditional fried rice – but it has more protein and is super hearty and filling! The tofu doesn’t need to be cubed or separately cooked or pressed or otherwise fussed with. Just mash it and add it to the pan! No need to remove it before you add the rice, either, like with eggs. The tofu benefits from some extra cooking time, and you get to enjoy all the convenience. 12 minutes from fridge to table – seriously.

Here are a couple of highlights from the comments and reviews section from those who’ve made it:

• “I love this recipe. I’ve done it more than once. I usually add the whole block of tofu, because I never remember to use the extra tofu! Tastes great every time. Thanks so much for this.“
• “Very very yummy! My husband is a devoted carnivore but he loved it too.“

Tofu Fried Rice Recipe Ingredients

• Extra-firm tofu – just like when you make a tofu scramble, there is no need to press it
• Olive oil – sub veg or canola oil if you want a completely neutral oil
• Onion
• Garlic
• Toasted sesame oil – adds so much flavor!
• Ginger
• Smoked paprika & turmeric – not exactly common fried rice ingredients, but perfect for adding flavor and color to the tofu
• Rice – brown or white, use your fave! 
• Frozen corn
• Frozen peas
• Tamari or soy sauce

Adaptation Idea

Bacon option (including vegan bacon!) – Because we’re a mixed-diet home, sometimes my guy will crumble a little cooked bacon over his plate of fried rice. Leave it to our household to top a vegan dish with bacon! The good news is, on the vegetarian side of things, I have a vegetarian tofu bacon recipe that is amazing, and I like to add some of this to my own dish too.

How to Make It

1. Cook the onion, garlic, and spices in your pan, then add your mashed tofu.
2. Cook for a bit, then add your rice until sizzling. Add the corn, peas, and soy sauce at the last minute and cook through until steaming hot. That’s it!

Jump to the full, printable recipe

How to Top Tofu Fried Rice

Sometimes, I keep it simple and skip the toppings (like in the photos). Other times, I top mine with a few goodies – usually a combo of something like this:

• Garnish with chives, scallions, and/or herbs
• Drizzle with a little (or a lot) Sriracha sauce
• Spoon on a bit of spicy chili crisp or chili oil
• Add diced avocado or sliced cherry tomatoes

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Tofu Fried Rice (12-Minute Recipe)

Tofu scramble meets fried rice for an ingenious 12-minute, protein-heavy, vegan tofu fried rice dish. So easy!

Keyword tofu fried rice, vegan fried rice

Prep Time 3 minutes minutes

Cook Time 9 minutes minutes

Total Time 12 minutes minutes

Servings 3

Calories 490kcal

Author Kare

Ingredients

• 7 ounces extra-firm tofu half of a 14-ounce block
• 1 tablespoon olive oil*
• 1/2 cup finely diced yellow onion about 1/2 small onion
• 1 medium clove garlic minced
• 2 tablespoons toasted sesame oil divided
• 1 thumb-sized knob ginger peeled and minced) (about 1 tablespoon
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon ground turmeric
• 3 cups cooked brown rice** I like brown Basmati rice) (cold, day-old rice is best
• 1 cup frozen corn kernels
• 1 cup frozen peas
• 2-3 tablespoons Tamari or soy sauce***

Instructions

• Set the tofu on a large cutting board and mash with a potato masher or fork until it’s crumbled. Set aside.
• Place a large saute pan over medium heat. Add the olive oil. When hot, add the onion. Saute until softened, about 3 minutes. Add the garlic and cook, stirring occasionally, for 1 minute.
• Add one tablespoon of the sesame oil, then add the ginger, smoked paprika, turmeric, and mashed tofu. Cook, stirring until the spices are well-incorporated, about 2 minutes.
• Increase heat to medium-high. Add the remaining sesame oil and the rice. Cook, stirring frequently, until the rice sizzles and is thoroughly warmed through, about 2 minutes.
• Stir in the corn, peas, and Tamari (or soy sauce) and cook until the veggies are warm, about one more minute.
• Taste and add additional Tamari or soy sauce if desired.

Notes

Yield: 3 smaller servings or 2 large servings.

Topping Ideas

Serve topped with chopped chives or other herbs of choice, chopped scallions, or even a little crumbled bacon for the carnivores’ portions if you like. We like to pass the Sriracha and/or chili crisp with this fried rice, as well.

* Oil Note

If you prefer to use a more neutral oil, feel free to sub vegetable or canola oil.

** Rice Note

You can use white rice too! Whichever rice you prefer – just remember day-old usually makes better fried rice. 

*** Soy Sauce Note

If you’re eating gluten-free, be sure to opt for Tamari (which is gluten-free) vs soy sauce (which has gluten).

Meat option

Top the carnivores’ portions with some cooked and crumbled/chopped bacon.

Adapted from Pinch of Yum’s 10-Minute Fried Rice

Nutrition

Calories: 490kcal | Carbohydrates: 69g | Protein: 16g | Fat: 18g | Saturated Fat: 3g | Sodium: 719mg | Potassium: 550mg | Fiber: 8g | Sugar: 7g | Vitamin A: 669IU | Vitamin C: 24mg | Calcium: 58mg | Iron: 3mg

Originally published 1/11/2016

Other Favorite Tofu Recipes

Is tofu the most versatile ingredient in the world? Might just be!

• Crispy Air Fryer Tofu – So easy and so good! I make this in bulk and freeze it. Super convenient.
• Plant Power Protein Breakfast Bowls with tofu scramble make for the perfect hearty breakfast
• Cashew Veggie Stir Fry is a one-dish-two-ways meal with tofu in one wok for the vegetarians and chicken in the other for the meat-eaters.
• This Tofu Bacon is unbelievably delicious – crispy and done in 10 minutes!
• Crispy Pan-Fried Tofu is so great with so many dishes.
• This Tofu Edamame Bowl from The Little Kitchen is so fresh and delicious!

FAQs

Can I use freshly cooked rice instead of day-old rice?

Yes, but day-old is much better. Fresh rice tends to be softer, which can make your fried rice a little mushy. One ideas is that if you only have freshly cooked rice, spread it out on a baking sheet and let it cool completely (or pop it in the fridge for 20–30 minutes). The drier the rice, the better the texture.

What kind of tofu works best?

Extra-firm tofu is what you’ll want here. You can make a firm tofu work, too (pressed well) but it might not hold up as well.

Do I need to press the tofu?

If it’s extra-firm, a quick blot with a paper towel is usually enough.

How do I make this gluten-free?

Everything in the recipe is naturally gluten-free, with the exception of the soy sauce. To make it fully GF, use tamari or coconut aminos instead of regular soy sauce

Can I add more veggies?

Sure! The frozen peas and corn are a must in my book. Carrots, bell peppers, broccoli, mushrooms, or shredded cabbage also work beautifully. Chop the veggies up small (around the same size as the corn and peas), then sauté them with the onion until tender, then proceed with the recipe.

How do I add more protein?

This recipe already has a good amount of protein, thanks to the tofu, but you can increase it by stirring in some shelled thawed edamame or serving fried rice with a side of pan-fried tofu or air-fryer tofu.

Can I make this ahead of time?

Yes; it reheats well. Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in a skillet for the best texture (a splash of water helps revive it), or microwave if you’re in a hurry.

What’s the best pan to use?

A large skillet works great. If you have a wok, even better. The key is enough surface area so everything can brown instead of steam.

The post 12-Minute Tofu Fried Rice (Easy High-Protein Recipe) appeared first on Kitchen Treaty.

Peanut butter, spinach, and sweet potato, you say? YES. It’s the MOST glorious combo – trust me.

For us, This Vegetarian African Peanut Stew has been a definite dinner-on-repeat over the course of the winter. It has a relatively simple list of ingredients, so it’s an easy throw-together meal for weeknights.

Vegetarian Sweet Potato & Peanut Stew Ingredients

What do we have? Well, these ingredients, for one:

• Olive oil – For sautéing the onion and garlic.
• Onion – A standard yellow onion works well here, but if you only have a white onion or sweet onion, those will work fine too.
• Garlic – Three cloves, minced. But if you prefer to measure garlic with your heart and add way more, go for it!
• Ginger – You’ll want one tablespoon of minced fresh ginger, which is roughly a thumb-sized piece. Peel the skin off easily with a spoon before mincing – one of my favorite tricks!
• Vegetable broth – Grab a box veggie broth from the store, or make your own slow cooker vegetable broth or veggie broth from scraps.
• Crushed tomatoes – One 15-ounce can.
• Peanut butter – Creamy peanut butter works best for this recipe as it melts right into the stew. If all you have is crunchy, though, go for it!
• Sweet potatoes – Any kind of sweet potato or yam will work for this sweet potato stew.
• Cumin & ground coriander – For earthy, smoky flavor.
• Cayenne pepper – for a touch of heat.
• Spinach – I like to use baby spinach because it just requires a quick rinse and is already pretty small. Give it a few chops if you don’t like larger pieces of spinach.
• Rice – for serving. I like brown rice with African Peanut Stew because the hearty texture and nutty flavor pairs perfectly with the stew.
• Cilantro & salted peanuts for garnish – A must, in my book!

What to Serve with It

Rice is a must! I prefer brown rice as its earthy flavors and texture hold up well to the hearty Sweet Potato Peanut Stew.

A green salad served alongside is always welcome, and I think kale salad is the perfect companion. How about this Lemon-Garlic Kale Salad or colorful Rainbow Kale Salad?

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Vegetarian Sweet Potato Peanut Stew

Sweet potatoes, peanut butter, spinach, cumin … the comforting west-African-inspired combo results in the heartiest, most flavorful vegan stew around.

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Total Time 35 minutes minutes

Servings 4

Calories 470kcal

Author Kare

Ingredients

• 1 tablespoon olive oil
• 1 medium yellow onion diced) (about 2 cups
• 3 medium cloves garlic minced
• 2 teaspoons ground cumin
• 1 teaspoon ground coriander
• 4 cups low-sodium vegetable broth
• 1 15-ounce can crushed tomatoes
• 2 medium sweet potatoes peeled and diced) (about 2 cups
• 1 tablespoon fresh ginger
• 1/4 teaspoon ground red cayenne pepper plus or minus to taste
• 1/2 teaspoon kosher salt + more to taste
• 1/4 teaspoon freshly ground black pepper + more to taste
• 1/2 cup creamy peanut butter
• 4 cups packed fresh baby spinach

For serving:

• 2 cups cooked brown rice

Garnish:

• Fresh cilantro
• Chopped salted peanuts

Instructions

• Cook the rice according to package instructions.
• While the rice cooks, make the stew. Set a medium soup pot or Dutch oven over medium-low heat. When hot, add the olive oil and the onion. Cook, stirring occasionally, until softened, 6-8 minutes. Add the garlic, cumin, and coriander and cook, stirring frequently, for 1 minute.
• Add the broth, tomatoes, sweet potatoes, ginger, cayenne, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Increase heat to high and bring to a boil. Once the stew comes to a boil, reduce heat to low and simmer uncovered until the sweet potatoes are tender, 8-10 minutes.
• Stir in the peanut butter and the spinach. Stew is done when the peanut butter has distributed and the spinach has wilted, about 2 minutes. Taste and add more salt and pepper if you like.
• Serve with a scoop of brown rice and garnish with cilantro and peanuts.

Notes

Meat option

Classic West African Peanut Stew often contains chicken, so you could totally stir some cooked/shredded chicken into the carnivores’ portions.

Nutrition

Calories: 470kcal | Carbohydrates: 60g | Protein: 15g | Fat: 21g | Saturated Fat: 4g | Sodium: 530mg | Potassium: 902mg | Fiber: 10g | Sugar: 10g | Vitamin A: 18857IU | Vitamin C: 14mg | Calcium: 110mg | Iron: 3mg

More Sweet Potato Recipes

• Want a slow cooker version of this stew with chickpeas added for more protein? I love this version! Head on over to the Crock Pot Sweet Potato Peanut Stew recipe!
• Grilled Sweet Potatoes
• Slow Cooker Sweet Potato Chili
• Whipped Sweet Potatoes
• Moroccan Sweet Potato & Chickpea Stew
• Three Bean Sweet Potato Salad
• Baked Sweet Potato Fries
• Creamy Sweet Potato Soup

The post Vegetarian Sweet Potato Peanut Stew appeared first on Kitchen Treaty.

The post Creamy Vegan Pumpkin Risotto appeared first on Kitchen Treaty.

When I first started this blog, things were simpler. I was a vegetarian who could eat dairy. My husband was the same as he is now – he’d eat anything. And our daughter wasn’t around yet. It was easier to create one-dish-two-meals recipes then than it is now, but honestly, I’ve never found those types of recipes easy. In application, they’re usually not all that much extra work, but the one-dish-two-ways recipes take awhile to develop and refine and get just right and then to write the recipe in a way that’s not overly complex is yet another challenge that I haven’t quite nailed yet. But I’m going to keep trying!

Anyway, this one-dish-two-ways meal has been happening around here for a few months now and I think I’ve got it down pat. Though I cook it up in two separate pans at one time and that 10 minutes or so of dual cooking time can get a little frantic, in the end it comes together quickly and relatively easily. 

If you think I’m going to say even our picky daughter eats this Cashew Veggie Stir Fry, well, nope. I get my tofu version, my guy gets his meaty version, and our daughter gets her chicken nuggets or grilled cheese or mini corn dogs (a recent addition to her protein rotation that we celebrated – pretty much gotta have a picky eater of your own to understand. 🙂 )

I will say I think our kiddo is missing out, though! I love this dinner recipe, and though we’re a little burnt out after I’ve tested it time and time again (hazard of being a food blogger), after we take a bit of a break I can confidently say this one will for sure be in weekday dinner rotation. The tofu in one pan, chicken in the other stir-fry formula might actually be one I carry forward into new recipes, too. I’m thinking something peanut-based. Yes?

This recipe is adapted from this Cashew Chicken recipe from Averie Cooks. If you’re looking at making an all-chicken version, stop reading right here and just head on over to Averie Cooks. She’s got the perfect super-delicious situation for meat-eaters over there. 

I started with her recipe, but divided it into two pans – chicken in one, tofu in the other. I found that when you divide the sauce between two pans, there’s not quite enough, so I doubled the sauce recipe (plus, it’s really really tasty, and the more the better as far as I’m concerned!) I also added rice to the equation, because to me, the added carb quotient helps it feel like a complete meal. 

I love the crunch of cashews, the little-bit-crispy tofu, the tender veggies, and the salty-sweetness of the sauce. Obviously I haven’t tried the chicken side of things but suffice it to say my guy is all over it. 

This recipe makes the perfect amount for us – half for dinner, the other half for lunch the next day. Though it’s best fresh out of the pan, the leftovers are still totally delicious. 

If you want to make an all-tofu version of this glorious Cashew Veggie Stir Fry, just double the tofu portion along with the cornstarch, salt, and pepper, then cook it all up in a large pan. You may want to start with adding about 1/2 the sauce and then go from there until it’s just the way you like it. 

Maybe one day I’ll be able to come up with a One Dish Three Ways version of this recipe so there’s a version our daughter loves too. Until then, thank goodness for mini corn dogs. 

(more…)

The post Cashew Veggie Stir Fry with Chicken or Tofu (One Dish, Two Ways!) appeared first on Kitchen Treaty.

Nutty Chickpea Pilaf. The title is straight-up, succinct, to the point, a little silly. Kind of like the recipe itself. Well, except the actual dish is not all that silly. But it is nice and simple. Relatively few ingredients, not too much hands-on time. It’s a keeper.

Substantial sides like this one are crucial to the balance we try to maintain in our multi-vore kitchen. With hazelnuts, pecans, and chickpeas added to the mix, the protein makes it satiating – the perfect main for me. And then, if my guy wants, he can treat it more as a side and have meat with it.

Hey, we all need a little nuttiness in our lives! 

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Nutty Chickpea Pilaf

A hearty pilaf with a satisfying nutty crunch and, thanks to a handful of dried cranberries, a touch of contrasting sweetness. A plethora of chickpeas elevates what's typically a side to entree status. My favorite dinner lately!

Prep Time 20 minutes minutes

Cook Time 40 minutes minutes

Total Time 1 hour hour

Author Kare

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion diced
• 2 large or 3 medium cloves garlic, minced
• 1 cup brown Basmati rice rinsed
• 1/4 teaspoon kosher salt plus more to taste
• 1/8 teaspoon freshly ground black pepper plus more to taste
• 2 cups low-sodium vegetable broth
• 1/2 cup dried cranberries
• 1 15-ounce can chickpeas, drained
• 1/3 cup unsalted hazelnuts chopped
• 1/3 cup unsalted pecans chopped
• 1/2 cup fresh Italian parsley chopped

Instructions

• Set a large saute pan over medium heat. When hot, add the olive oil. Add the onion and cook, stirring occasionally, until translucent, 7-8 minutes. Add the garlic, rice, 1/4 teaspoon salt and 1/8 teaspoon pepper. Cook, stirring frequently, until the rice begins to crackle, about 2 minutes.
• Stir in the vegetable broth, the dried cranberries, and the chickpeas. Increase heat to high to bring to a boil, then reduce the heat to medium-low. Cover and simmer, stirring occasionally, until the rice is tender and the liquid has evaporated, about 35 minutes. If the liquid cooks off before your rice is cooked through, add a little more water and keep cooking until the rice is done.
• Fold in the hazelnuts, pecans, and parsley. Taste and add additional salt and pepper if desired. Remove from heat and serve.

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For this recipe, I simmer the rice with turmeric, a cinnamon stick, cardamom, and cloves, plus a handful of cashews and golden raisins. Trust me, rice has never, ever smelled better than this.

Meanwhile, I’ve cooked up some onions, added some garlic, garam masala, and chili peppers, and thrown in some butternut squash and cauliflower.

Once all of that deliciousness is cooked until tender, I gently fold in the spiced rice. And that’s it! So good … and when served with lime wedges, cilantro, and purple onion, it’s pretty gorgeous to look at too.

Table of Contents

• The Story Behind the Recipe
• Why You’ll Love Easy Vegetable Biryani
• Vegetarian Biryani Ingredients
• Adaptation/Variation
• How to Make Easy Vegetable Biryani
• More Rice Recipes

• Jump to the Full, Printable Recipe
• Read Comments & Reviews

The Story Behind the Recipe

I’ve only recently discovered biryani, and man oh man. I’ve been missing out. Biryani is an Indian dish that varies from region to region, but in a nutshell, it’s spiced basmati rice slowly simmered with vegetables, sometimes meat, chili peppers, and more spices, until all of the flavors meld together into serious perfection.

Sometimes the rice cooks right with the other good stuff; sometimes it’s partially cooked and then added to all of the other ingredients and simmered until it’s all ready to go.

True biryani is not fast to make. It requires several steps and a level of expertise with the cuisine that I, frankly, do not possess.

But I really wanted to make a delicious vegetarian biryani at home, and this easy vegetable biryani recipe – studded with butternut squash, cauliflower, cashews, and golden raisins – completely 100% does it for us!

Why You’ll Love Easy Vegetable Biryani

True biryani involves a lot of time and work, but because I do cook the rice separately and then fold it in with the other ingredients at the last minute, this one’s a lot easier.

The best news of all? This version of the dish takes way less time to prepare. A super-express biryani!

Vegetarian Biryani Ingredients

• White basmati rice: The rice is absolutely key. Basmati is the only way; it’s fluffy, not sticky, and it cooks up perfectly every time. Did you know real Basmati rice is aged for a minimum of 12 months? That helps give it its distinct nutty flavor.
• Olive oil – For sautéing the rice with the spices and seasonings and the veggies.
• Cinnamon stick, cardamom pods, cloves, & turmeric – For flavoring the rice and giving it that unmistakable biryani flavor.
• Cashews – I use whole raw cashews.
• Golden raisins – You can substitute another kind of raisin or dried cranberries.
• Onion & garlic
• Garam masala – The spice blend helps flavor the veggies.
• Dried red chiles – Snip off the tips for more heat.
• Cauliflower – Cut into florets.
• Butternut squash – Cubed somewhat small.
• Lime – The lime juice brightens and enhances the flavors.
• Toppings – Cilantro, red onion, yogurt … whatever you like.

Adaptation/Variation

• Swap the veggies. You can use sweet potatoes, green beans, carrots, peas, broccoli … whichever veggies you like.

How to Make Easy Vegetable Biryani

First, you’ll cook the rice. You’ll saute the grains first with the spices, then add the water and simmer the rice until tender and warmly spiced.

Meanwhile, you’ll saute the veggies. Add the olive oil and cook the onion, then add the spices and garlic, and then add the cauliflower and squash. Cook until the vegetables are tender, then fold in the rice and squeeze the lime over the top.

Transfer to a serving bowl and top with cilantro and red onions. Devour! That last step is crucial.

I hope you love this unique vegetarian biryani recipe as much as we do! It’s so easy yet interesting and brimming with flavors. I love this one!

More Rice Recipes

• Tofu Fried Rice
• Vegetarian Red Beans & Rice
• Chickpea Pilaf
• Savory Coconut Scallion Sticky Rice
• Wild Rice Quinoa Stuffing
• Coconut Lime Rice Soup

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Easy Vegetable Biryani

This Indian-inspired, aromatic rice dish boasts butternut squash, cauliflower, cashews, golden raisins, and autumn-perfect spices. And it’s one of my favorite recipes for fall!

Keyword easy biryani, easy vegetarian biryani, vegetable biryani, vegetarian biryani

Prep Time 15 minutes minutes

Cook Time 30 minutes minutes

Total Time 45 minutes minutes

Servings 4

Calories 524kcal

Author Kare

Ingredients

For the rice:

• 2 teaspoons olive oil
• 1 cup white basmati Rice
• 1 cup whole raw cashews
• 1/3 cup golden raisins
• 1 cinnamon stick approx. 6 inches, broken in half
• 5 whole cardamom pods
• 6 whole cloves
• 1/2 teaspoon ground turmeric
• 2 cups water

For the veggies:

• 1 tablespoon olive oil
• 1 cup chopped onion about 1 medium onion
• 1 teaspoons garam masala
• 1/2 teaspoon salt
• 2 cloves garlic minced
• 3 dried red chiles ends snipped for more heat
• 2 cups cauliflower florets about 3/4 inch size
• 2 cups cubed butternut squash diced 1/2 inch
• 1 cup water
• 1/2 fresh lime for about 1 tablespoon juice

Toppings:

• Fresh cilantro leaves
• Sliced red onion

Instructions

• Start the rice. Place a medium saucepan over medium heat. When hot, drizzle in the 2 teaspoons olive oil. Add the rice, cashews, raisins, cinnamon stick, cardamom, cloves, turmeric, and salt. Cook, stirring constantly, for one minute. Add the water and bring to a boil. Stir once then cover with a tight-fitting lid. Reduce heat to low and simmer until rice is tender and cooked through, 15-20 minutes. Remove from heat and let sit, covered, for 10 minutes. Fluff rice with a fork and remove cinnamon stick, cardamom pods, and cloves. If you can’t find all the cloves and cardamom pods, no biggie! Finding and picking out an errant whole spice while eating is part of the charm of biryani. 🙂
• While the rice is cooking, cook the veggies.  Place a large skillet over medium-high heat. Add the olive oil. Add the onion and saute until soft and beginning to brown, about 5 minutes. Add the dried chiles, garlic, garam masala, and salt. Cook, stirring constantly, for one minute. Add the butternut squash, cauliflower, and 1 cup of water. Stir to combine. Bring to a boil then cover. Cook for until the vegetables are tender, 3-4 minutes. Remove cover and continue cooking until most of the liquid has evaporated. Reduce heat to low and gently fold in the rice with a spatula. Taste and add additional salt if desired. Remove from heat and squeeze the lime over the top.
• Transfer to serving bowl and top with cilantro and red onions. Serve immediately.

Nutrition

Serving: 1g | Calories: 524kcal | Carbohydrates: 78g | Protein: 13g | Fat: 21g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 12g | Sodium: 332mg | Potassium: 975mg | Fiber: 7g | Sugar: 15g | Vitamin A: 7770IU | Vitamin C: 94mg | Calcium: 122mg | Iron: 5mg

The post Easy Vegetable Biryani appeared first on Kitchen Treaty.

Instead of white rice, I’ve swapped in the healthier brown rice – seasoned with rice vinegar and dotted with toasted sesame seeds. And I added some vibrant green edamame for a hit of protein.

I was a vegetarian long before I ever tried sushi. The truth is, after my decision to go meatless (and seafood-less), it just wasn’t high on my must-try list, because I mistakenly assumed that sushi = fish.

Then a smarter-than-me friend schooled me – sushi actually doesn’t always have to have fish! Basically, sushi is a wide variety of foods made with vinegared rice that’s shaped into balls and rolled into rolls, along with all kinds of good stuff on and in them.

It wasn’t long before I was noshing on avocado rolls, cucumber rolls, veggie rolls, tempura veggie rolls, tofu rolls … basically, I went on a vegetarian sushi roll binge (that, um, lasted years). Such, such good stuff.

Oh, and the dressing. That dressing! It’s kind of insane. In a good way. Tahini makes it super creamy and kicks up the sesame flavors (toasted sesame oil helps too). Tamari or soy sauce along with wasabi – a little or a lot, your choice – really bring the dressing to life.

I love that this brings together the flavors of veggie rolls without having to, you know, actually roll the suckers. All the flavors of sushi at home, without the work, money, or fish! Win win.

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Veggie Sushi Bowl with Creamy Sesame-Wasabi Dressing

The flavors and textures of veggie sushi rolls, in the form of a satisfying grain bowl.

Prep Time 15 minutes minutes

Total Time 15 minutes minutes

Servings 1 bowl

Calories 1122kcal

Author Kare

Ingredients

For the Sesame Rice:

• 1 cup cooked brown rice
• 2 teaspoons rice vinegar
• 2 tablespoons toasted sesame seeds*
• Pinch salt & sugar

For the Creamy Sesame-Wasabi Dressing:

• 2 tablespoons mayo can sub in vegan mayo or tahini
• 1 tablespoon rice vinegar
• 2 teaspoons toasted sesame oil
• 2 teaspoons Tamari or soy sauce
• 1-2 teaspooons wasabi paste to taste

For the Veggie Roll Sushi Bowls:

• 1 cup Sesame Rice
• 1/2 cup diced cucumber about 1/2 medium, peeled or unpeeled, your choice
• 1 medium avocado diced (about 1/2 cup)
• 1/2 cup diced carrots about 1 medium; can swap roasted sweet potatoes
• 1/3 cup shelled cooked edamame
• Creamy Sesame-Wasabi Dressing to taste
• 1 teaspoon toasted sesame seeds

Instructions

Make the Sesame rice:

• In a small bowl, stir together the rice, vinegar, sesame seeds, salt, and sugar.

Make the Creamy Sesame-Wasabi Dressing:

• Add all ingredients to a small bowl. Stir briskly with a whisk until combined and creamy. If the dressing is too thick, add a bit more olive oil to thin it out.

Assemble your Veggie Roll Rice Bowls:

• Place the rice in the bowl. Top with cucumbers, carrots, avocado, and edamame. Drizzle with dressing and sprinkle with 1 teaspoon toasted sesame seeds. Serve.

Notes

Recipe time does not account for cooking the rice. Add 40-50 minutes if you need to cook your rice first. My favorite way to cook brown rice is to cook it like pasta – seriously! Read about it here.

* To toast sesame seeds, add raw sesame seeds to a small saute pan over medium heat and cook, stirring constantly, until fragrant and golden brown, about 5 minutes.

Meat option:

Add cooked diced chicken.

Nutrition

Calories: 1122kcal | Carbohydrates: 89g | Protein: 24g | Fat: 80g | Saturated Fat: 11g | Polyunsaturated Fat: 20g | Monounsaturated Fat: 43g | Sodium: 745mg | Potassium: 1901mg | Fiber: 25g | Sugar: 7g | Vitamin A: 11055IU | Vitamin C: 28mg | Calcium: 338mg | Iron: 8mg

The post Veggie Sushi Bowl with Sesame-Wasabi Dressing appeared first on Kitchen Treaty.

Why You’ll Love Sticky Coconut Rice

Why is it amazing? Well, first of all, the taste is shockingly, like, almost transcendent. I mean, I know us food bloggers like to say “YOU GUYS BEST THING EVER!!!” about every single thing, but seriously.

It’s a little creamy, a lot sticky, slightly sweet, but definitely savory. It’s coconutty without being overtly so.

It goes equally well with Thai cuisine, Chinese, or Caribbean-inspired fare like this fab Black Bean & Mango Chili. So good! I also think it would be delicious with this Red Lentil Curry, or this Summery Chickpea Curry, or maybe even a rice and beans situation with these Coconut Curry Baked Beans?!

What else is so great about this stuff? It only takes 20 minutes, most of which is hands-off. And the number of ingredients? Five. If we don’t count the water. Four if we don’t count the salt.

Here’s the exact list of ingredients …

Ingredients

We’ve got:

• Rice – I like to use white jasmine rice for this recipe.
• Scallions
• Pure maple syrup or sugar – only a little, for just a touch of sweetness.
• Coconut milk – lite works great, full fat is fine too.
• Salt & pepper

Can you hear the magical tune as the sun turns its angelic rays toward this magical marvel full of goodness and light?!

“Laaaaaaaaa!”

I know, I know. Too far. In that case, please scroll a bit more for the full, printable recipe.

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Savory Coconut Sticky Rice

A savory (and vegan!) side guaranteed to appeal to the masses. 20 minutes! 5 ingredients! Gloriousness!

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Total Time 20 minutes minutes

Servings 4

Calories 354kcal

Author Kare

Ingredients

• 1 14.5-ounce can lite coconut milk
• 1/2 cup water
• 1/2 teaspoon kosher salt
• 1 tablespoon pure maple syrup can substitute granulated sugar
• 1/3 cup scallions white and pale green parts only, chopped, plus 2 tablespoons sliced green parts for garnish
• 2 cups white jasmine rice rinsed

Instructions

• Set a medium saucepan over medium heat. Add the coconut milk, water, salt, and maple syrup. Bring mixture to a boil, stirring occasionally. Once boiling, add the scallions and slowly pour in the rice. Stir to combine. As soon as it returns to a boil, reduce heat to low and cover. Simmer, uncovering to stir occasionally then re-covering, until most of the liquid is absorbed and the rice is tender, 8-10 minutes.
• Top with remaining scallions and serve.

Nutrition

Calories: 354kcal | Carbohydrates: 78g | Protein: 7g | Fat: 1g | Saturated Fat: 0.2g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 0.2g | Sodium: 299mg | Potassium: 141mg | Fiber: 1g | Sugar: 3g | Vitamin A: 83IU | Vitamin C: 2mg | Calcium: 38mg | Iron: 1mg

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