This salad is a lunch staple at our house. Why?
- It’s full of all kinds of vitamin, mineral and phytochemical rich yummy food.
- It’s easy to prepare in bulk
- It’s versatile: it can be made into a vegan meal, or sub chicken and sweet potato for rice & beans for paleo folk.
$ – SAVVY: If you haven’t checked out our “WEEK IN ZOOM” post, you’re missing out. We spell out step-by-step how to create an A grade week of food in only two hours! Calendar, menu, play-by-play cooking process, pricing, Calories, you name it! This recipe is included: super cheap and easy to bulk prep and quick to build at meal time.
Vegetarian Bowl
Servings: 1 person
Calories: 568kcal
Cost: $1.60
Minimal work to maximize food prepped here! Colorful and nutrient rich, easily made into a Vegan bowl.
Print Recipe
Equipment
- rice cooker (or pot of water), can opener, microwavable bowl, knife cutting board, sieve (or strainer), measuring cups, measuring spoons, peeler
Ingredients
- 1 Large Carrot peeled
- ½ cup Cabbage
- ½ cup Red Cabbage
- ½ cup White Basmati Rice
- ¼ cup Organic Beans canned
- 5 Kalamata Olives
- 2 tbsp Goat Cheese (omit for Vegan)
- 1 tbsp Extra Virgin Olive Oil
Vegan Substitution (omit goat cheese)
- 2 tbsp Walnuts shelled, crushed
Instructions
SEE my "Week in Zoom" plan and SAVE TIME! Prep in bulk.
- When Bulk Prepping, total time at lunch to prepare this is just 3 minutes!
Preparation Break-down
- Cook 1 cup of rice per package instructions. Save 1/2 cup & cover remainder in a bowl. Refrigerate for later use.
- Rinse the beans well, save 1/4 cup & cover remainder in a bowl. Refrigerate for later use.
- Wash and slice about 1/3 of both the purple and green cabbages, save 1/2 cup of each for the salad, cover remainder in a bowl. Refrigerate for later use in a salad or veggie bowl.
- Wash and peel the carrot. Either continue to peel it into the salad, or use as a side veggie.
- Wash one avocado, slice in half & cover pitted half tightly. Refrigerate for later use.
- Pineapple: remove the exterior skin, top & bottom, remove the core. Slice into bite-sized pieces, remove core.
Building Your Bowl: bulk pre-prepped method
- Heat up rice and beans.
- Layer bottom to top as follows: Cabbage, peeled carrot, rice, beans, kalamata olives, pineapple, avocado, goat cheese.
- Drizzle 1 tbsp extra virgin olive oil on top. You're set!
Notes
WHOLE RECIPE:
Total Calories: Vegetarian: 568 kcal . Vegan: 522 kcal. Total Cost – $1.30 – $1.60 . Grade – A
*Monthly Cost – $311 – $342
*This refers to the monthly grocery bill if TWO PEOPLE ate cumulatively 4,000 Calories per day, and only ate this meal all month long.
Nutrition
Nutrition Facts
Vegetarian Bowl
Amount Per Serving
Calories 568
* Percent Daily Values are based on a 2000 calorie diet.
$ – SAVVY: Make it a vegan salad by simply omitting the goat cheese !
Here’s a table with external links for each recipe ingredient (plus a few alternate ingredient ideas). As previously mentioned, prices vary per region, season, city, store and personal preference for brand or specific type of food item.
| Cabbage – Clean 15 | Organic Black Beans | Goat Cheese (Costco= best deal, otherwise: Sam’s or TJ’s) |
| Red Cabbage (Purple) – Clean 15 | Organic Pinto Beans | Kalamata Olives (this is usually a slightly smaller tub for ~$7) |
| Carrots | Organic Garbanzo Beans | Walnuts |
| White Basmati Rice | Avocados | Extra Virgin Olive Oil |
TJ’s = Trader Joe’s . Sam’s = Sam’s Club
