Mashed Bean Bowls with Roasted Vegetables
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.
I'm obsessed.
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 + yummy flavoring ingredients
Beans provide protein and high fiber carbohydrate, two essential components for a satiating meal. I love to add an egg on top for additional protein and oozy yolk yumminess, but you could leave it off if it's not your thing (but if it's not your thing you probably don't follow this blog, as approximately 87% of my recipes involve a fried egg topping). 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, mash some canned beans, and you'll have lunch to last all week.
Here's some other ideas to play with the formula and create fun, inspired bowls:
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
Serves 4
If you prefer to use canned beans, use two cans of cannellini beans, drained and rinsed. Puree in a food processor with 1 teaspoon minced rosemary, 1 teaspoon minced sage, yogurt, almond milk and garlic.
Ingredients:
1 cup dried cannelini beans, soaked overnight
2 sprigs rosemary
3 sprigs sage
1/2 cup plain 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
Instructions
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 the egg as desired.
Serve beans topped with vegetables and fried egg.
You might also like:
Quinoa Shiitake Bowl with Tempeh and Sesame Spinach
Brown Rice Bowl with Five-Spice Tempeh and Garlicky Greens
Ahi Poke Bowl
