5 Healthy One-Bowl Recipes
Make them for breakfast, lunch and dinner
What's better than a bowl of salad? Generally speaking, anything. More specifically, hearty one-bowl meals chock-full of healthy stuff like rice, grains, vegetables and lean protein. Here, five of our favorite one-dish meals to get you through breakfast, lunch and dinner.
Egg and Veggie Breakfast Bowl
1. Cut 1 pound brussels sprouts in half. Dice 1 pound sweet potatoes.
2. Spread the brussels sprouts and sweet potatoes on a parchment-lined baking sheet. Drizzle 1½ tablespoons olive oil evenly over the vegetables; season with salt and pepper.
3. Roast in a 400°F oven until golden brown and tender, 17 to 20 minutes.
4. In a small bowl, whisk 2 tablespoons harissa with ¼ cup olive oil and 3 tablespoons apple cider vinegar.
5. Poach or fry 4 eggs.
6. To serve, divide the brussels sprouts and sweet potatoes among four bowls; top each with ½ cup arugula and 1 egg. Drizzle each bowl with 2 teaspoons of the harissa vinaigrette.
Chicken and Brown Rice Burrito Bowl
1. In a small pot, bring 1 cup brown rice and 2¼ cups water to a boil. Cover the pot, reduce theheat to low and simmer until the rice is tender and has absorbed the water, 15 to 17 minutes. Set aside.
2. Quarter 3 cups of mushrooms and then toss with 1 tablespoon olive oil; season with salt and pepper.
3. Roast in a 375°F oven until tender, 10 to 12 minutes.
4. To serve, divide the rice among four bowls and top each with half of a sliced, cooked chicken breast and ½ cup cooked black beans. Garnish each bowl with 2 to 3 tablespoons salsa, 3 avocado slices and 1 tablespoon cilantro.
Broccoli and Lentil Quinoa Bowl
1. In a medium pot, bring 1 cup lentils and 4 cups water to a simmer. Simmer until the lentils are tender, 20 to 25 minutes. Drain the lentils; set aside.
2. In a medium pot, toast 1 cup quinoa over medium heat for 45 seconds. Add 2 cups water and bring to a simmer. Cover the pot and simmer until the quinoa has absorbed the liquid, 15 to 17 minutes; set aside.
3. Cut 1 head broccoli into bite-size florets. Heat 1 tablespoon olive oil in a medium sauté pan over medium heat. Add 1 clove minced garlic and the broccoli; sauté until tender, 10 minutes.
4. Remove the broccoli from the pan and add another 1 tablespoon olive oil to the pan. Add 4 cups (1 head) roughly torn escarole and saute until tender, 2 to 3 minutes.
5. To serve, divide the lentils, quinoa, broccoli and escarole evenly among four bowls. Drizzle 1½ tablespoons vinaigrette over each bowl and then garnish each bowl with 1 tablespoon pine nuts and 1 tablespoon dried currants.
Kale and Cauliflower Grain Bowl
1. Place 1 cup bulgur into a medium-size heat-safe bowl. Bring 3 cups water to a boil. Pour the boiling water over the bulgur and let the bulgur soak for 12 to 15 minutes. Drain the bulgur; set aside.
2.Thickly slice 2 fennel bulbs and cut 1 head cauliflower into bite-size florets. Arrange the vegetables on a parchment-lined baking sheet.
3. Drizzle 1½ tablespoons olive oil evenly over the vegetables; season with salt and pepper. Roast in a 400°F oven until golden brown and tender, 15 to 17 minutes.
4. In a small bowl, zest and juice 1 lemon. Add ⅓ cup olive oil and whisk to combine.
5. In a medium bowl, toss 1 bunch roughly torn kale with 2 cups cooked chickpeas. Add the lemon dressing to the bowl and toss to combine.
6. To serve, evenly divide the bulgur, fennel and cauliflower among the bowls. Then top each with equal portions of the kale and chickpea mixture.
Bok Choy and Tofu Noodle Bowl
1. Cook 12 ounces soba noodles in salted boiling water according to package instructions. Drain and then toss with 1½ teaspoons sesame oil. Set aside.
2.In a large skillet, heat 1 tablespoon olive oil over medium heat. Add 1 sliced garlic clove and1 bunch roughly chopped bok choy (or 3 bunches roughly chopped baby bok choy). Saute until tender, 2 to 3 minutes.
3. Add 8 ounces sliced smoked tofu to the skillet. Cook for 2 to 3 minutes until heated through.
4. In a small bowl, stir together ½ bunch finely chopped cilantro, ¼ cup olive oil and ¼ cup rice vinegar; season with salt and pepper.
5. To serve, divide the noodles among four bowls. Top with a rounded ¾ cup ofthe bok choy and tofu mixture. Drizzle with 2 tablespoons of the cilantro sauce andgarnish with 1 tablespoon sliced scallions and 1 teaspoon sesame seeds.