Vegetarian and gluten free mashed bean bowls with roasted vegetables are a simple formula meal, easy to mix and match based on what produce you have on hand!
If you've been following my blog for any length of time, then you know my thoughts on grain bowls. If not, let me catch you up.
Besides the fact that grain bowls are delicious and satiating, I love the fact that it's essentially a formula meal. Once you learn the formula, you can pick ingredients based on what you have on hand (or even leftovers) and come up with and endless number of options. Using condiments, herbs, spices and add-ins, it's easy to transform and upgrade the same basic recipe.
This creamy mashed bean bowl with roasted veggies is another formula meal that I'm equally obsessed with. The formula couldn't be more simple:
mashed beans + copious amounts of roasted vegetables + optional fried egg + ALL the add-ins you like (or none)
Beans stand in as the protein and unprocessed carb, two essential components to every meal, as my clients know. Because beans contain both protein and carbohydrate, you can prepare just one food and obtain both nutrients. And of course there's the most essential component of every meal - deliciousness! The roasted vegetables pack tons of sweet, rich, caramelized flavor that pairs perfectly with the creamy mashed beans.
This is one of those dishes that's really easy to prep in advance. Roast up a couple batches of vegetables, whip up some beans (or pop open a can), and you'll have lunch to last all week.
It's hard to go wrong with a simple bowl of mashed beans with roasted seasonal veggies, especially when it's tied together with a runny-yolked egg. But it's also fun to play with the formula and create fun, inspired bowls! Here are some of my favorites:
INDIAN // Mashed lentils with Indian spices and coconut milk + roasted eggplant + roasted cauliflower + green chutney
MEXICAN // Mashed black beans + roasted sweet potatoes + roasted zucchini + jalapeno and serrano pesto + cilantro + cotija cheese
CHEESY // Mashed white beans + roasted broccoli + roasted cauliflower + cheddar cheese sauce
ITALIAN // Mashed cannelini beans with pesto + roasted cherry tomatoes + roasted broccoli rabe + parmesan
SOUTHERN // Mashed limas + roasted tomatoes + roasted green beans + crumbled bacon + BBQ sauce
PHILLY CHEESESTEAK-STYLE // Mashed white beans + roasted portobellos + roasted peppers + roasted red onions + cheddar
See? Endless combinations.
Mashed White Bean Bowl with Roasted Brussels Sprouts and Mushrooms
Rachael Hartley, RD, LD, CDE
If you prefer to use canned beans, use two cans of cannelini beans, drained and rinsed. Puree in a food processor with 1 teaspoon minced rosemary, 1 teaspoon minced sage, yogurt, almond milk and garlic.
- 1 1/2 cups dried cannelini beans, soaked overnight
- 2 sprigs rosemary
- 3 sprigs sage
- 1/2 cup plain, organic yogurt, preferably whole or 2%
- 1/4 cup unsweetened almond milk
- 2-3 garlic cloves, minced
- 1 lb Brussels sprouts, trimmed and halved
- 8 ounces cremini mushrooms, halved
- 2 tablespoons extra-virgin olive oil
- 4 pastured eggs (optional)
- olive oil for frying
- Place beans, rosemary and sage in a large pot and cover with water by a few inches. Bring to a boil, reduce heat, cover and simmer for 45-60 minutes until tender. Drain and pick out rosemary and sage.
- Place beans in a food processor with yogurt, milk and garlic. Add salt and pepper to taste. Blend until pureed.
- While beans are cooking, roast the vegetables. Preheat oven to 400 degrees while chopping vegetables. Toss Brussels sprouts with 1 tablespoon olive oil, season with salt and pepper and spread evenly on a large baking sheet. Toss mushrooms with 1 tablespoon olive oil, season with salt and pepper and spread evenly on another large baking sheet. Place both in the oven. Remove mushrooms after 10-15 minutes when browned and tender. Remove sprouts after 20-25 minutes when browned and tender.
- If serving with eggs, heat olive oil in a small skillet on medium heat and fry to liking.
- Serve beans topped with vegetables and fried egg.
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