New American Plate Challenge

Mediterranean White Bean and Sorghum Bowl

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August 31, 2018
1 Review (5.00 out of 5)
Weekly Recipe

Meal prep this healthy, delicious combination based on white beans, carrots, cauliflower, sorghum, pistachios, kale, and Mediterranean herbs. In about 45 minutes, you can put together 4 plant-based, gluten-free entrée salads for a week of healthy eating.

Recipe by Sharon Palmer, The Plant-Powered Dietitian SharonPalmer.com


Ingredients

  • 3 Cups
    water
  • 1 Cup
    whole-grain sorghum, uncooked
  • medium carrots, sliced
  • small green bell pepper, sliced
  • small red onion, sliced
  • 1 - 15.5 Ounce
    can white beans, drained and rinsed
  • small head of cauliflower, separated into small florets
  • 1 1/2 Tablespoon
    extra virgin olive oil
  • lemon, juiced
  • 1 Teaspoon
    dried oregano
  • 1/2 Teaspoon
    garlic powder
  • 2 Tablespoons
    fresh chopped parsley (or 1 tsp dried)
  • 1 Tablespoon
    fresh chopped rosemary (or 1 tsp dried)
  • 1/4 Teaspoon
    Freshly ground black pepper
  • sea salt, as desired
  • 4 Cups
    baby kale
  • lemon, sliced into wedges
  • 1/4 Cup
    roasted pistachios

Instructions

  1. Bring 3 cups of water to a boil. Add sorghum, cover, and simmer over medium for about 45 minutes, until just tender. Remove from burner. Drain any remaining liquid.

  2. While sorghum is cooking, prepare roasted vegetables and white beans.

  3. Preheat oven to 375 F.

  4. On a baking sheet, arrange a thin layer in vertical sections of: carrots slices, green bell pepper slices, red onion slices, white beans, and cauliflower florets.

  5. Drizzle olive oil and lemon juice evenly over the vegetables.

  6. Sprinkle the vegetables evenly with: oregano, garlic powder, parsley, rosemary, black pepper, and sea salt (if desired).

  7. Mix the seasonings into the vegetables with tongs (or your hands) to distribute well.

  8. Place on top rack of the oven and roast for about 30 minutes, until golden brown and tender. Remove from the oven.

  9. To meal prep/prepare each salad: In a glass rectangular container, arrange kale, and top with one-fourth of the cooked sorghum and one-fourth of the roasted vegetables and white beans. Garnish with roasted pistachios. Add a lemon wedge. Cover and refrigerate for up to 5 days.

  10. To serve, squeeze lemon wedge over salad and enjoy!

Nutrition: per 1 meal: 454 calories, 11 g total fat, 1.5 g saturated fat, 0 mg cholesterol, 80 mg sodium, 78 g carbohydrate, 14 g fiber, 5.5 g sugar, 19 g protein

1 review for Mediterranean White Bean and Sorghum Bowl

  1. Kath
    5

    ()

    Delicious and very filling, this contains so many healthy and great tasting bean and veggies

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