A VEGGIE BOWL RECIPE THAT IS SUPER VERSATILE!
Find out how to make a Jilly Bowl! A veggie bowl recipe that is a simple and tasty dish of cooked black lentils and quinoa with colorful in-season vegetables, condiments, and savory sauce. Guest chef Jill Nussinow, is teaching us healthy and plant-based cooking on #LunchBreakLIVE. She loves to eat “bowlable” food and shows us one of her easiest and favorites. Let’s check it out…
THE VEGGIE QUEEN
Jill Nussinow is a Registered Dietitian Nutritionist, culinary educator and cookbook author with more than 30 years experience teaching healthy and plant-based cooking. Jill retired in December 2019 from Santa Rosa Junior College after 30 years teaching in the culinary department. With her business, The Veggie Queen, she has worked on a diverse range of projects ranging from remaking the cafeteria menu at Kaiser in Santa Rosa, to consulting with Amy’s Kitchen on various projects including a menu plan, and teaching cooking classes for the Sonoma County library system. Jill has also taught the McDougall program for almost 20 years and has been a guest presenter at Rancho La Puerta, in Tecate Mexico since 2010. Jill has won numerous contests and received accolades for her recipes. Her award- winning plant-based and vegan cookbooks are: The New Fast Food: The Veggie Queen Pressure Cooks Whole Food Meals in Less than 30 Minutes; Nutrition CHAMPS: The Veggie Queen’s Guide to Eating and Cooking for Optimum Health, Happiness, Energy and Vitality; The Veggie Queen: Vegetables Get the Royal Treatment and her most recent, much loved, book Vegan Under Pressure (Houghton Mifflin). She stars in the DVDs: Electric Pressure Cooking: The Basics and Beyond, Pressure Cooking: A Fresh Look, Delicious Dishes in Minutes, and Creative Low Fat Vegan Cuisine. She is a plant-based Instant Pot expert and loves helping people, especially families, learn how to optimize their health through better cooking and eating. She is now teaching Zoom classes on a variety of plant-based subjects. Her website is theveggiequeen.com.
A VEGGIE BOWL RECIPE YOU CAN MAKE YOUR OWN
If you want a delicious veggie bowl recipe, keep reading. This is a bowl you can make your own, fill it with all the grains and veggies you love…or…you can use Jill’s recipe which is below. The main components of any of her bowls are: a starch, or two, cooked legume, cooked vegetables, raw vegetables, mushrooms if she has them on hand, a simple sauce (recipe below) and a bit of fermented food such as the turmeric sauerkraut which she used in this recipe. She used the Instant Pot to create the quinoa and black lentils, and for the vegetables, but you can use what you have available. That’s one of Jill’s food rules. Use what you have.
RECIPE: The Jilly Bowl
You can call the bowl whatever you want and you can use which legumes or grains that you have in your pantry and/or refrigerator. This recipe is possibly more flexible than you are.
Black Lentils and Tricolored Quinoa in the Instant Pot
Feel free to double or triple this if you are feeding more than 2 people.
½ cup black, or other, lentils
1 cup liquid
1 teaspoon dried minced organic onion
½ teaspoon dried minced organic garlic
1 bay leaf
½ cup tricolored, or regular, quinoa, rinsed and drained
½ cup stock or water
Put the liquid, lentils and spices in the Instant Pot. Put in the rack and put in a heatproof bowl with the quinoa and liquid.
Lock the lid on the Instant Pot. Set for 6 minutes high pressure. Let the pressure come down naturally. When done, carefully open the pot, tilting the lid away from you.
Late Spring Vegetables in the Instant Pot
1 spring onion, use both green top and bottom, sliced
1 stalk green garlic, sliced
1 medium carrot, peeled and cut on the diagonal into ¼ inch slices
¼ cup stock
1 cup or more of Costata Romanesco, or other, summer squash cut into pieces. ½ to 1 inch
½ cup yellow squash, cut into pieces about ½ to 1 inch
6 spears asparagus, cut into 1 to 2 inch pieces
1 small red, or other colored, pepper, diced
Cook the first ingredients plus stock on high pressure for 1 minute. Quick release the pressure. Add the other ingredients and switch to low pressure for 0 or 1 minute. When time is up, quick release.
I also precooked a Japanese white and a Stokes purple sweet potato in the Instant Pot for 10 minutes with natural release.
I air fried 1 large nebrodini bianco (large oyster mushroom) and a few crimini mushrooms.
Tahini Lemon Garlic Parsley Sauce
In a small food processor, process a clove or two of garlic with a good handful of Italian, or other, parsley. Open and add 1 tablespoon lemon juice, 1 tablespoon tahini, 1 teaspoon of any miso (lighter is better. I used Shared-Cultures cashew miso) and 2 to 3 tablespoons water. Taste and adjust the mixture.
To Make the Bowl:
Cut up about 1 cup total of sweet potatoes. Add ½ to ¾ cup hot lentils and hot quinoa on top. Add ½ to 1 cup vegetables. Add the cooked mushrooms. Drizzle on the sauce. And top with about 2 tablespoons sauerkraut, of choice.
This is very filling and feeds your gut well.
©2021 Jill Nussinow, MS, RDN, The Veggie Queen™
BOWLABLE FOOD IS THE BEST FOOD
Jill loves bowlable food, and so do I. Healthy bowls are simple to make, filling, and delicious! So throw all those grains and veggies together and get grubbin! If you are looking for other easy plant-based recipes to try, be sure to stop by the #JaneUnChained page where we have a ton to choose from. Until next time…keep cookin’!