Fast and Easy Vegan Recipe: Beans-and-Greens Rice Bowl

Looking for something plant-based that’s quick, healthy, and easy to make? Hoping to fill your tummy, a lunch box, or your family’s plates? Need a dorm-friendly meal option or a simple dish your tween can heat up solo? Hunting for a 15-minute meal? This packable dish is good warm or cool. Give it a try.

Change out the beans and veggies to switch things up. Maybe black beans with peppers and corn, or cannelini beans with spinach and artichoke. Try switching up brown rice for farro or quinoa. Make this suit you.

BEANS-AND-GREENS RICE BOWL

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BEANS-AND-GREENS RICE BOWL

Ingredients:

2 cans pinto beans

3 cups frozen broccoli florets

2 cups frozen peas

2 bags of frozen microwave-in-pouch brown rice

2 Tbl Soy-free Earth Balance Spread

1 Tbl dried Italian seasoning

2 Tbl garlic powder

* 2 tsp fennel seeds (optional)

Salt and pepper to taste

Directions:

Microwave the rice according to package instructions.

Drain and rinse the beans.

Pour frozen veggies into a big microwaveable bowl and top with Earth Balance before microwaving for 8 minutes, or until warmed through.

Add the rice and beans to the cooked veggies then stir in the seasonings.

Refrigerate for later, portion it out for meal prep, scoop into containers for lunch box filling, or serve immediately.

Enjoy!

 

Broiled Salmon with Zucchini Pomodoro

Ok, this was a hit! I threw it together in 30 minutes flat while putting away groceries and refereeing playroom mischief.

First, while preheating the broiler, I drizzled a filet of wild caught Alaskan salmon with olive oil and sprinkled it with salt and pepper. I created a tin foil pouch around the salmon and broiled the fish until cooked through. Then I let it rest uncovered.

After removing the salmon from the oven, I placed two pints of rinsed, whole fresh cherry tomatoes in a greased baking dish. I popped the tomatoes under the broiler for a few minutes until they began to blister and burst.

Meanwhile, I used my spiralizer to create zucchini “noodles” from 5 fresh zucchini. I drizzled a large pan with olive oil, then cooked the zucchini for a few minutes, gently stirring with tongs, to release the water. Next, I drained the zucchini in a mesh strainer before returning it to the pan.

I started boiling a handful of angel hair pasta until al dente. As the pasta cooked, I took the tomatoes from the oven and poured them right into the zucchini pan, juices and all. Next, I tore leaves of fresh, washed basil and tossed them straight into the zucchini pan.

I stirred in salt, pepper, nutrional yeast, brewer’s yeast, garlic powder, and onion powder. Then, I used tongs to pick up and move the al dente pasta from the boiling water to the zucchini pan. This way, a bit of the startchy pasta water made it into the zucchini pan. Finally, I lowered the heat and cracked two eggs into the pan, mixing well. Once the egg evenly coated the zucchini mixture, I turned off the heat and served.

Broiled Salmon with Zucchini Pomodoro

Broiled Salmon with Zucchini Pomodoro

BROILED SALMON WITH ZUCCHINI POMODORO 

Ingredients:

SALMON-

1 salmon filet

Olive oil (drizzled)

Salt & pepper, to taste

ZUCCHINI POMODORO-

5 zucchini

2 pints cherry tomatoes

1 small handful uncooked angel hair pasta

4Tbl nutritional yeast

3Tbl brewer’s yeast

3 handfuls of fresh basil leaves

Garlic powder, onion powder, salt and pepper, to taste

2 eggs

Directions:

Place the salmon in a foil pouch and position in a baking pan.

Place the salmon under the broiler on high until cooked through.

Spiralize the zucchini into a fine noodle shape.

Drizzle olive oil in a pan, then add zucchini and cook on medium heat — turning gently with tongs — to remove the excess water.

Remove the zucchini from the pan once heated and place in a mesh strainer.

Remove the salmon from the broiler once cooked through.

Uncover the salmon and allow to rest.

Place cherry tomatoes in a greased baking pan and put under the broiler.

Put the spiralized, strained, and cooked zucchini back into the pan.

Drizzle the zucchini with olive oil, then tear fresh basil directly into the pan.

Boil water and cook angel hair pasta until al dente.

While the pasta cooks, stir the yeasts, garlic powder, onion powder, salt, and pepper into the zucchini.

Once the tomatoes are blistered and bursting, remove them from the broiler and put the tomatoes and their juices directly into the zucchini pan.

Use tongs to move the al dente pasta from the boiling water to the zucchini pan, allowing a bit of the startchy pasta water to enter the zucchini pan as you transfer the pasta.

Crack two eggs directly into the zucchini pan.

Reduce the heat to low and stir the eggs in thoroughly.

Serve and enjoy!