Lightened Up Protein Power Goddess Bowl

17 65 446
Ingredients Minutes Calories
Prep Cook Servings
30 min 35 min 6
Lightened Up Protein Power Goddess Bowl
Health Rating

Ingredients


1 cup Green lentils, raw
1 cup, dry Wheat berries
1 tbsp Extra virgin olive oil
1/2 medium Red onion (chopped)
4 clove(s) Garlic (minced)
1 medium pepper(s) Red bell pepper (seeded, chopped)
1 cup Grape tomatoes (halved, chopped)
3 cup Baby spinach (packed, roughly chopped)
1/2 cup Parsley, fresh (minced)
1 pinch Salt and pepper
1/4 cup Green onion, scallion, ramp (for garnish, optional)
1 clove(s) Garlic (for dressing)
1/2 cup Lemon juice (for dressing)
1/4 cup Tahini (for dressing)
4 tbsp Nutritional yeast (for dressing)
4 tbsp Extra virgin olive oil (for dressing)
1/2 tsp Sea salt (for dressing)

Instructions


1. Soak the wheat berries in a bowl of water overnight, or for at least 8 to 12 hours. Drain and rinse well.

2. Add the drained wheat berries into a medium pot and cover with a couple inches of water. Bring to a low boil over high heat, then reduce heat to medium, cover, and simmer for 30 to 35 minutes until tender, but still chewy. Drain excess water.

3. Rinse and drain the lentils. Add to a medium pot and cover with a couple inches of water. Increase heat to high and bring to a boil and then immediately reduce the heat to medium and simmer, uncovered, for 15 to 20 minutes until tender, but still a bit chewy. Drain well.

4. Prepare the Lemon-Tahini Dressing: Mince the garlic in a mini food processor. Add the rest of the ingredients and process until smooth. Set aside.

5. In a large skillet or pot, add the oil, onion, and garlic, along with a pinch of salt. Stir. Sauté over medium heat for 3 to 5 minutes, until the onion softens.

6. Stir in the chopped red pepper and tomato and sauté for another 7 to 8 minutes.

7. Add the spinach and stir to combine. Sauté until just wilted. Remove the pot from the heat.

8. Stir in all of the Lemon-Tahini Dressing, and the fresh parsley. Season with salt and pepper to taste.

9. Serve with chopped green onion and lemon zest on top, if desired. This salad is great served on top of a leafy green salad, or you can serve it with hummus and crackers on the side too.

Enjoy!
 

Notes:

Lentils

are an important source of plant-based protein for vegetarians and vegans,

protein is important to rebuild muscle and maintain cellular structure


Nutrition Facts

Per Portion

Calories 446
Calories from fat 164
Calories from saturated fat 22.2
Total Fat 18.2 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 4.3 g
Monounsaturated Fat 11.2 g
Cholesterol 0
Sodium 236 mg
Potassium 702 mg
Total Carbohydrate 51 g
Dietary Fiber 11.9 g
Sugars 3.2 g
Protein 19.1 g

Dietary servings

Per Portion


Fruit 0.2
Grain 0.7
Meat Alternative 1.2
Vegetables 2.0

Energy sources


Pygal46%467.0838004896545184.2076790133885437%310.86284132703963249.0380957346750417%334.8753009766562119.741618154170846%37%17%CarbohydratesFatProtein
Recipe from:
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