Build a Bowl + Protein Prep

A few times a week, I find myself at a standstill wondering what I can eat that will be easy, fast, fresh, and healthy. I always end up throwing a bunch of produce in a bowl with grains & legumes – topping it off with some spices, sauces, and fresh herbs. Sounds amazing, right?

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How to Build Your Bowl

Mix and match as many ingredients as you like!

An easy recipe for cooking beans is at the bottom.

Protein

Black Bean
Navy Bean
Soy Bean
Pinto Bean
Edamame
Garbanzo Bean
Tofu
Tempeh
etc.

Grain
White Rice
Brown Rice
Quinoa
Wheat Berries
Bulgur
Millet
etc.
Produce
Tomato
Lettuce
Corn
Cucumber
Spinach
Radish
Kale
Chard
Jalapeno
Mushroom
Red Cabbage
Onion
Garlic
Bell Pepper
Avocado

Garnish
Seeds
Nuts
Cilantro
Basil
Nutritional Yeast (get that b12)
Green Onion
Parsley
Hot Sauce
Salad Dressing
Olive Oil
Yogurt Alternative
Vegan Mayo


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Canned beans & frozen rice can get pretty pricey if you’re using them up a lot. I recommend prepping them ahead of time. This way, you can just throw it all together in a bowl (or even pack it up easily for lunch).

So how do I prep? Dry beans + the good ol’ Crockpot and making grains ahead of time. I store them in large airtight containers in the fridge so I can use as much as a I want when I need.

Rice + Grains + Quinoa
Cook according to directions – BONUS add buillon cubes, broth, your favorite spices, or just a teaspoon of salt for some extra flavor.

Slow Cooker Beans
Prep time – 15 min
Cook Time – 16-24 hours
Ingredients:
  • Bag of beans (under $2) – any type
  • 1 tsp cumin
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 2 tsp salt
  • 1 tsp chili + lime seasoning

1. Rinse bag of dry beans in colander – sorting through and taking out any unwanted beans, rocks, etc.

2. Add dry beans to slow cooker and fill with water. Let soak either overnight or during your workday (8+ hours) – making sure not to turn it on.

3. Strain beans in colander over sink and rinse thoroughly. Rinse out slow cooker pot.

4. Add beans bank into cooker and add all spices + salt. Add water to fill line. Place cooker on “low” for 8+ hours (10-12 hours for garbanzo beans) (overnight is best!).

5. Check if beans are fully cooked (I usually take a spoonful and try about 5 and check consistencies). Strain, rinse, and store in airtight container in fridge. They should be good for 1 week!
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