Discover the Ultimate Vegan Macro Bowl: A Perfect Blend of Nutrition and Flavor

Cook the Brown Rice

1. Rinse the Rice: Place 1 cup of brown rice in a fine-mesh sieve and rinse under cold running water until the water runs clear. This removes excess starch.
2. Cook the Rice: In a medium saucepan, combine the rinsed rice with 2 ½ cups of water and a pinch of sea salt. Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and let it simmer for 45 minutes or until the rice is tender and the water is absorbed. Remove from heat and let the rice sit, covered, for an additional 10 minutes. Fluff with a fork before serving.

Cook the Mung Beans

1. Rinse and Soak the Beans: Rinse 1 cup of mung beans under cold water. Optionally, soak the beans in water for 4-6 hours to reduce cooking time and improve digestibility.
2. Cook the Beans: In a medium saucepan, combine the rinsed (and soaked, if applicable) mung beans with 3 cups of water. Bring to a boil over high heat. Reduce the heat to low, cover, and let simmer for 25-30 minutes, or until the beans are tender but not mushy. If the beans were soaked, they might cook faster, around 15-20 minutes. Drain any excess water.
3. Season the Beans:
   • Option 1 (with oil): In a small pan, heat a tablespoon of extra-virgin olive oil over medium heat. Add a pinch of sea salt, freshly ground black pepper, and any additional desired seasonings (such as cumin or garlic powder). Add the cooked mung beans to the pan and sauté for a few minutes until well-coated and flavorful. – omit for WFPB
   • Option 2 (oil-free): Simply toss the cooked mung beans with sea salt, freshly ground black pepper, and any additional desired seasonings.

Prepare the Vegetables

1. Roast the Sweet Potato and Baby Aubergines:
   • Preheat your oven to 200°C (400°F).
   • Place the cubed sweet potato and halved baby aubergines on a baking sheet. Drizzle with extra-virgin olive oil and season with sea salt and freshly ground black pepper (optional). Toss to coat evenly. – omit oil for WFPB
   • Roast in the oven for 25-30 minutes, or until the sweet potato is tender and lightly browned, and the aubergines are soft and slightly caramelized. Remove from the oven and set aside.
   • Oil-free option: Roast the sweet potato and baby aubergines without oil. Use parchment paper to prevent sticking and season with sea salt and freshly ground black pepper.
2. Cook the Broccoli and Sauté the Spinach:
   • Steam or boil the broccoli florets until tender, about 5-7 minutes. Drain and set aside.
   • In a pan, heat a small amount of olive oil over medium heat (optional). Add the spinach leaves and sauté until wilted, about 2-3 minutes. Season with a pinch of sea salt and set aside. – omit oil for WFPB
   • Oil-free option: Steam or sauté the spinach in a non-stick pan without oil.

Prepare the Turmeric Tahini Sauce

In a small bowl, whisk together the tahini, fresh lemon juice, 6 tablespoons of water, grated garlic, sea salt, and nutritional yeast until smooth. Adjust the consistency by adding more water if needed. Set aside.

Assemble the Macro Bowl

1. In a large bowl, add a base of cooked brown rice.
2. Arrange the roasted sweet potato cubes, roasted baby aubergines, cooked broccoli florets, sautéed spinach, halved baby tomatoes, and cooked mung beans on top.
3. Add a scoop of sauerkraut or other fermented veggies.
4. Sprinkle with sesame seeds or hemp seeds.
5. Top with microgreens, if using.

Serve

1. Drizzle the bowl with the Turmeric Tahini Sauce.
2. Season with sea salt and freshly ground black pepper to taste.
3. Enjoy your nutritious and vibrant macro bowl!