Earth Bowl Salads

 Earth Bowl Salads are nutrient-dense, wholesome meals that incorporate a variety of fresh vegetables, grains, legumes, healthy fats, and flavorful dressings. The concept is to create a balanced salad full of earthy flavors and textures that leave you feeling satisfied and nourished.

Ingredients:

Base:

1 cup cooked quinoa, farro, or brown rice (choose your preferred whole grain)

2 cups mixed leafy greens (spinach, kale, arugula, or a spring mix)

1/2 cup roasted sweet potatoes or butternut squash, cubed

1/2 cup chickpeas or black beans (cooked or canned, rinsed and drained)

1/2 avocado, sliced

Additional Veggies (choose your favorites):

1/4 cup shredded carrots

1/4 cup red cabbage, shredded

1/4 cup cucumber, sliced

1/4 cup cherry tomatoes, halved

2-3 radishes, thinly sliced

1/4 cup beets, roasted or pickled (optional)

Healthy Fats and Protein:

2 tbsp seeds (pumpkin, sunflower, or sesame)

2 tbsp nuts (almonds, walnuts, or pecans)

1 hard-boiled egg, sliced (optional for extra protein)

2 tbsp hummus (optional)

Dressing:

2 tbsp olive oil

1 tbsp apple cider vinegar or lemon juice

1 tsp Dijon mustard

1 tsp maple syrup or honey

Salt and pepper, to taste

Instructions:

1. Prepare the Base:

In a large bowl, layer your whole grain (quinoa, farro, or rice) as the first base. Add the leafy greens on top of the grain.

2. Add the Vegetables:

Roast sweet potatoes or squash ahead of time (or use pre-cooked). Add the roasted vegetables, chickpeas or beans, and sliced avocado to the bowl.

Add any additional vegetables you like, such as shredded carrots, red cabbage, cucumber, cherry tomatoes, radishes, or beets.

3. Add Healthy Fats and Protein:

Sprinkle seeds and nuts over the salad for crunch and healthy fats.

Add a hard-boiled egg for extra protein and a scoop of hummus if desired for creaminess.

4. Make the Dressing:

In a small bowl or jar, whisk together olive oil, apple cider vinegar (or lemon juice), Dijon mustard, maple syrup (or honey), salt, and pepper.

5. Assemble the Bowl:

Drizzle the dressing over the salad and toss gently to combine all the ingredients. Make sure the dressing coats everything evenly.

6. Serve:

Serve immediately, or refrigerate the salad components separately if you plan to make it ahead.

Tips:

For more variety: Add grilled chicken, tofu, or tempeh for added protein.

Make it spicy: Top with a sprinkle of chili flakes, a drizzle of sriracha, or add some jalapeños for heat.

Meal prep: Prep individual salad components and store in separate containers. Assemble when ready to eat.

These Earth Bowl Salads are an incredibly customizable and hearty option, offering a complete meal that’s both satisfying and nutritious, perfect for any time of the year.