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Dana Ketter

Vegetarian Bowl

Minimal work to maximize food prepped here! Colorful and nutrient rich, easily made into a Vegan bowl.
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Prep Time 2 minutes
Cook Time 1 minute
BULK Pre-Prepped Time 10 minutes
Total Time 13 minutes
Servings: 1 person
Course: Main Course, Salad
Cuisine: American
Calories: 568
Ingredients Equipment Method Notes

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

Equipment

  • rice cooker (or pot of water), can opener, microwavable bowl, knife cutting board, sieve (or strainer), measuring cups, measuring spoons, peeler

Method
 

SEE my "Week in Zoom" plan and SAVE TIME! Prep in bulk.
  1. When Bulk Prepping, total time at lunch to prepare this is just 3 minutes!
Preparation Break-down
  1. Cook 1 cup of rice per package instructions. Save 1/2 cup & cover remainder in a bowl. Refrigerate for later use.
  2. Rinse the beans well, save 1/4 cup & cover remainder in a bowl. Refrigerate for later use.
  3. 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.
  4. Wash and peel the carrot. Either continue to peel it into the salad, or use as a side veggie.
  5. Wash one avocado, slice in half & cover pitted half tightly. Refrigerate for later use.
  6. Pineapple: remove the exterior skin, top & bottom, remove the core. Slice into bite-sized pieces, remove core.
Building Your Bowl: bulk pre-prepped method
  1. Heat up rice and beans.
  2. Layer bottom to top as follows: Cabbage, peeled carrot, rice, beans, kalamata olives, pineapple, avocado, goat cheese.
  3. 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.