A Simple & Delicious Salad Bowl: Roasted Vegetables & Grains [Vegan]

Healthy Recipes

Serves: 2
Prep: 15-20 mins (*Variable)
Cooking: 40-50mins
Assembly: ≤5 mins
Type: Main Meal
Tools: Sieve, roasting tin, kitchen foil, non-stick pot w/lid, chopping board, sharp knife, veggie peeler, colander, mixing bowl

Notes:

Here’s a quick and delicious Friday filler! We promise we have a lot more involved and tasty goodies lined up for you next week!

Salads, salad bowls, or even ones known as ‘Budda or Goddess Bowls’ are wonderful and you don’t have to be a veggie (or on a ‘diet’!) to enjoy them either! Maybe it’s because they have evolved beyond a few pieces of iceberg lettuce and some other token salad veggies; yes exactly, because you can adapt them into any delicious shape or form!

Enjoyed in any season, they can have style, great nutritional substance and a good degree of satiety! They’re an example of another meal that can easily be adjusted to suit your own diet, budget, cooking skills or time and/or taste preferences! We think that they are indeed super (but not a ‘superfood’!), but we’ve previously shared our thoughts on this matter. A salad, simple or not, is what you make of it. Although they might not always look sexy, substance should always win over beauty; with the right planning, they can be nutritionally complete (even without expensive foodie ingredients) and enjoyed every day, well only if you like (but we can never have too many greens)! 

This recipe is quite similar to one that we produced last year …

A Quick & Frugal Pasta Bowl

…but on this occasion we have excluded the pasta and kidney beans and used some hearty grains (pearl barley!) and a different variety of vegetables, including kale! After seeing that two of our local supermarkets were selling massive bags of shredded kale, it could only mean one thing- it’s still in season, but not for much longer! So we should all take advantage of this tasty vegetable. All hail the kale! 🙂

So feel free to ‘mass produce’ this salad, adapt its seasonality, flavour combinations, what’s left in your cupboards (you know those odd bits of mixed grains knocking about!) and/or to suit your purse strings! Really, feel free to adapt it as you see fit.

 

If you think this recipe could do with an upgrade, here are some additional adaptations (well don’t try them all at once!) that could also work quite well:

  • A few pan toasted cashews, almonds or pine nuts or natural pumpkin seeds.
  • Depending on your flavour combinations (or budget), some (pitted) kalamata olives would be ace!
  • Some cooked beans! We’d recommend: soya, black, butter or broad beans. 

 

Ingredients

++++++130-140g         Dried pearl barley (or your favourite grain!), cooked
++++++500-600g      Vegetables (butternut squash, red, green + yellow bell peppers)
++++++150-200g        Kale
++++++                         Rapeseed oil (or low-fat cooking oil spray)
++++++                         Salt and Ground black pepper
++++++2                       Spring Onions
++++++                         Fresh herbs (variable; we used flat leaf parsley)

 

Directions

1. Place the pearl parley into a large sieve. Rinse it under some running cold water. Transfer it into a non-stick pot. Fill the pot with cold water (about 3/4 full). Cover with a lid. Bring to a boil. Remove the lid and allow it to boil for 10 mins. Reduce the heat and simmer for about 25-30 mins or until tender. Drain it in the sieve. Allow to cool slightly.

2. In the meantime, heat the oven to 200ºC/400ºF. If required, line a roasting tin with some kitchen foil.

3. Prepare the vegetables. Peel the skin, trim the top and then remove the seeds from the squash with a sharp knife or spoon; chop it into ½-1″ cubes. Wash, remove the stem and core and then chop the bell peppers into 1cm pieces. Transfer the vegetables into the roasting tin. Drizzle over a little rapeseed oil (or spray them with some low-fat cooking oil). Season it with a little salt and a few grinds of black pepper. Toss to coat. Place the tin onto the middle oven shelf. Roast for about 35-40 mins or until the vegetables or lightly browned and tender; toss and stir halfway through cooking. Remove.

4. In the meantime. Wash the kale. If applicable slice (or shred) the kale into strips. Place the kale into a steamer pot with some water. Bring to a boil. Cook and simmer for 7-10 mins or until tender. Drain in a colander.

5. If applicable prepare your preferred dressing or dip. Wash, trim the ends and finely chop the spring onion. Wash, dry and then chop some herbs.

6. Place the cooked barley, roasted vegetables, kale, spring onion and herbs (if using) into a large mixing bowl. If applicable pour over your dressing or just season with a little salt, black pepper and fresh herbs to taste. Toss together and serve in a large serving bowl. Garnish with some toasted nuts, a dip or houmous (if using), or anything else that takes your fancy!

Enjoy!

Tip: Refrigerate any leftovers in an air-tight and resealable container; consume within 3-4 days. 

 

Delicious vegetables and hearty carbohydrates- the frameworks to any great salad! 😀

 

How do you like to enjoy your salads? 🙂

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24 thoughts on “A Simple & Delicious Salad Bowl: Roasted Vegetables & Grains [Vegan]

  1. Looks so delicious! Big salads and “bowls” are my favorite! I’m going to have to check out your dressing recipes, as I’m always looking for something new! Thanks for sharing! 🙂

    Liked by 1 person

    1. Thanks Larice, it’s our pleasure. Yes, big and hearty salads (or bowls) make the perfect lunch this time of year and take no time at all to throw together (well mostly!). We have a few more dressings/dips in the pipeline, but you’ll have to let us know if you try any of our current ones out; hopefully we have some for all palates! 🙂 x

      Liked by 1 person

      1. We haven’t sent it; it’s attached to everyone’s comment encouraging them to give a thumbs up or down (there’s a little icon after every recipe) but the link is broken. :/

        Like

    1. Thanks Chris! Indeed. We love big and bold flavours and colours in our meals; if you’re like us and eat with your eyes, then it’s quite important! Have a great weekend. 🙂

      Like

    1. Hey Shriya, thanks for the comment and joining the community! Salads and bowls are wonderful don’t you think? They can be a great little dish; where leftovers or a few of your favourite ingredients are thrown together for a quick and delicious meal!Have a great weekend. ~Lynn & Alex 🙂

      Liked by 1 person

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