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Ancient Grains Veggie Bowl Recipe

By Ethan Boldt

February 17, 2021

Want a vegan bowl absolutely loaded with vitamins and minerals and which also provides a complete macronutrient meal? This Ancient Grains Veggie Bowl recipe is it!

Macronutrients includes 73g good carbs, 17g protein and 22g performance fats. Nutrients with eye-popping numbers include 528% of Daily Value for vitamin A, 165% for manganese, 101% for copper, 77% for phosphorus and 58% for vitamin K.

Nutrition Facts

• Serving Size: 1

• Calories: 547

• Total Carbohydrates: 73.4g

• Fiber: 9.4g

• Sugar: 5g

• Total Fat: 21.9g

• Unsaturated Fat: 15.4g

• Saturated Fat: 4.4g

• Cholesterol: 2mg

• Protein: 16.9g

• Vitamin A: 12,314 IU (528% DV*)

• Vitamin C: 9.4mg (13% DV*)

• Folate: 184 µg (46% DV*)

• Vitamin B-1 (Thiamin): 0.44mg (40% DV*)

• Vitamin B-2 (Riboflavin): 0.47mg (42% DV*)

• Vitamin B-3 (Niacin): 3.23mg (23% DV*)

• Vitamin B-5 (Pantothenic acid): 1.66mg (33% DV*)

• Vitamin B-6: 0.64mg (50% DV*)

• Vitamin E: 4.32mg (29% DV*)

• Vitamin K: 51.9µg (58% DV*)

• Calcium: 112mg (11% DV*)

• Copper: 0.91mg (101% DV*)

• Iron: 5.3mg (29% DV*)

• Magnesium: 221mg (71% DV*)

• Manganese: 2.9mg (165% DV*)

• Phosphorus: 538mg (77% DV*)

• Potassium: 941mg (20% DV*)

• Selenium: 10.6µg (19% DV*)

• Sodium: 339mg (23% DV*)

• Zinc: 3.9mg (49% DV*)

*Percentages are based on a diet of 2000 calories a day.

How to Make An Ancient Grains Bowl

Meal Type: Main Dishes

Diet Type: Gluten-free, Vegan, Vegetarian

Servings: 4

Prep Time: 10 min

Cook Time: 45 min

Total Time: 55 min

Ingredients:

• 2 teaspoons coconut oil, divided

• 2 cups cubed sweet potatoes

• sea salt and ground black pepper to taste

• 2 cups whole grains (quinoa or brown rice or combo)

• ½ onion, diced

• 1 cup sliced mushrooms

• 1 cup stemmed and chopped kale

• ½ cup shredded carrots

• ¼ cup dairy-free pesto

• ¼ cup pine nuts, for garnish

Directions:

1. Preheat the oven to 400°F. Grease a rimmed baking sheet with 1 teaspoon of the coconut oil.

2. Spread the sweet potatoes in a single layer on the prepared baking sheet and season with salt and pepper. Bake, for 40 minutes, turning once, or until browned on both sides.

3. While the sweet potatoes are in the oven, cook the whole grains according to the package directions.

4. Heat the remaining 1 teaspoon coconut oil in a large skillet over medium-high heat. Add the onion, mushrooms and kale and cook, stirring often, until tender, about 5 minutes.

5. Combine the sweet potatoes, whole grains, vegetable mixture, and pesto in a large bowl and toss to mix. Divide among 4 bowls and garnish with the pine nuts.