The Prairie Power Bowl

The Prairie Power Bowl

This bowl showcases a lime, coconut-scented barley and lentil mix (adapted with permission from Lentils.ca). These key prairie-grown foods are paired up with roasted cauliflower and sweet potato. A flaxseed dressing rounds out our shout-out to the prairies. Recipe provided by Zannat Reza, R.D. of Thrive 360.

Servings
6 people
  • Ingredients

    Lentil and Barley Mix

    1 Tbsp canola oil (15 mL)

    1 medium onion, finely diced (1)

    1 Tbsp minced fresh ginger (15 mL)

    2 cups vegetable stock (500 mL)

    1 can (14 oz/498 mL) reduced-fat coconut milk

    ¾ cup green lentils, rinsed and drained (175 mL)

    ¾ cup pearl barley, rinsed and drained (175 mL)

    Zest of 1/2 lime (7 mL)

    Juice of 1/2 lime (15 mL)

    2 Tbsp chopped fresh cilantro (save some for garnish) (30 mL)

    1/3 cup toasted unsweetened coconut flakes (save some for garnish) (75 mL)

    ½ tsp salt (2 mL)

    ½ tsp black pepper (2 mL)

    Roasted Winter Vegetables

    3 cups cauliflower florets (750 mL)

    3 cups sweet potato, diced into ½” cubes (750 mL)

    3 Tbsp canola oil (45 mL)

    Pinch of salt (0.5 mL)

    Dressing

    ¼ cup canola oil (60 mL)

    2 Tbsp flaxseed (30 mL)

    Zest of 1 lime (15 mL)

    Juice of 1 lime (30 mL)

    1 Tbsp chopped fresh cilantro (15 mL)

    1 tsp Dijon mustard (5 mL)

    1 tsp honey (5 mL)

    ¼ tsp salt (1 mL)

  • Directions

    Lentil and Barley Mix

    1. In a medium-sized pot, heat oil and add onion and ginger.
    2. Stir in vegetable stock and coconut milk. Add lentils and barley, stir, and bring to a boil.
    3. Turn heat down, cover with a tight-fitting lid and simmer for 25-30 minutes, or until the lentils and barley are tender. Stir every few minutes.
    4. Once cooked, add the lime juice and zest. Stir in cilantro, coconut flakes and season with salt and ground black pepper.

    Roasted Winter Vegetables

    1. Preheat oven to 400°F (200°C).
    2. On a parchment-lined baking sheet, toss vegetables with canola oil and distribute evenly.
    3. Roast vegetables for 30 minutes until tender.

    Dressing

    1. In a small bowl, whisk together dressing ingredients and set aside.

    Assembly

    1. Divide ingredients equally among six bowls.
    2. Drizzle on maple mustard dressing and serve immediately.

Nutritional Analysis

Serving Size
1 bowl
Servings
6
Calories
523
Total Fat
24.7 g
Saturated Fat
4.6 g
Cholesterol
0 mg
Sodium
687 mg
Carbohydrates
59 g
Fiber
11.6 g
Sugars
10 g
Protein
11.8 g
Potassium
740 mg