Ayurveda focuses on balance, and there’s no better way to eat in equilibrium than with this warming blend of textures and flavors. Here, roasting brings out the naturally sweet qualities in carrots and asparagus, both served up with warm grains and tamarind-infused chickpeas.
You Do You
Bowls are infinitely adaptable. Roast whatever veggies are fresh and in season, change up chickpeas for white beans, and replace grains with cauliflower rice—there’s no wrong way to enjoy a bowl.
Warming Ayurveda Bowls
Ingredients
- 1 bunch thin carrots, peeled and halved, tops saved for another use
- 1 lb asparagus, tough ends removed
- 3 Tbsp extra-virgin olive oil, divided
- 2 tsp nigella seeds (black onion seeds) or sesame seeds, divided
- 1/2 tsp salt, divided
- 1 Tbsp coconut oil or extra-virgin olive oil
- 1 small onion or 1/2 large onion, diced
- 1/2 red Thai chili, minced
- 1 tsp black mustard seeds
- 1/2 tsp ground turmeric
- 1/2 tsp ground coriander
- 2 - 15 oz cans chickpeas, drained and rinsed
- 1/2 cup water or vegetable broth
- 1 Tbsp tamarind paste
- 1 Tbsp low-sodium tamari
- 1 Tbsp lemon juice, plus more for serving
- 2 cups cooked grains, such as quinoa, rice, or millet
- 1/2 cup chopped fresh herbs, such as parsley, cilantro, or basil
- 1/2 cup plain vegan yogurt
Nutrition
Per serving:
- calories554
- protein21g
- fat21g
- carbs77g
- sugar18g
- fiber19g
- sodium548mg
Directions
01
For roasted vegetables, arrange oven racks to accommodate 2 large baking sheets with good airflow. Preheat oven to 375 F. Add carrots to 1 baking sheet and asparagus to the other. Coat vegetables on each tray with 1 1/2 Tbsp olive oil, 1 tsp nigella or sesame seeds, and 1/4 tsp salt. Roast carrots for 10 minutes and then add asparagus to oven. Roast vegetables for a further 10 to 15 minutes, until tender and beginning to caramelize.
02
Meanwhile, prepare tamarind chickpeas. Heat oil over medium heat in large high-sided skillet. Add onion, chili, and mustard seeds and sauteu0301 until onion is translucent, about 5 minutes. Stir in turmeric and coriander and sauteu0301 for another minute, until mixture is fragrant. Add chickpeas, water or broth, tamarind paste, and tamari. Bring to a boil, reduce to a simmer, and cook, uncovered, for 10 minutes, mashing chickpeas a touch with the back of your spoon to thicken the stew. Stir in lemon juice.
03
To serve, add bed of cooked grains to shallow serving bowls and top with chickpeas, roasted vegetables, herbs, vegan yogurt, and additional lemon juice.
Allison Day, RHN
Allison Day, RHN, is a nutritionist, blogger, and cookbook author. Her cookbooks, Whole Bowls and Purely Pumpkin (Skyhorse Publishing, 2016), are out now. She is currently working on her third cookbook, Modern Lunch (Appetite by Random House).
READ THIS NEXT
SEE MORE »
Mussels with Tomato, Saffron, and Fennel
B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.
Open-Faced Shrimp Sandwich with Celery, Radish, and Sunflower Shoots
The delicate flavour of shrimp is highlighted with just a touch of lemon and a hint of mustard, while radish and celery give some fresh crunch to this dish. Eat it in lettuce cups, on top of greens, or served on whole grain bread for a filling snack. Sustainability status Both wild and farmed shrimp can be sustainable depending on where they’re caught and how they’re raised. See our article “Sea Change” for more information about choosing ethical shrimp.
Steamed Pacific Halibut Packets with Kale, Grape Tomatoes, and Garlic Lemon Chili Oil
Steaming fish in parchment-paper packets, also known as cooking en papillote , is a classic technique that allows you to cook all your vegetables and fish at the same time in a quick, easy, and convenient way. Flavours of lemon, garlic, and spicy dried chili make this a simple, yet showstopping meal. Sustainability status Wild-caught Pacific halibut has Ocean Wise and Marine Stewardship Council certifications and is fished using longlines, which is a more selective method of fishing that results in less bycatch. Prep party Involve family or guests in the prep and have everyone make their own packet. Once you’ve mastered the technique, it’s easy to change up the ingredients. Make sure you select vegetables that will cook at the same rate as the fish.
