Seasonal Roasted Vegetable Bowl with Kale Pesto, Lentils and Barley

Roasted Seasonal Vegetable Bowl with Kale Pesto Lentils and Barley

Ever thought about what’s in season in March? Well it’s definitely Spring here, the flowers are out in full force and the winter jackets have been put back into storage. But even though the cherry blossoms are in bloom, not much is being harvested from the veggie gardens. Luckily, we still have access to all the delicious storage vegetables from last year. Those parsnips, carrots and beets have been kept cold in cellars for us all winter so we can still enjoy last seasons bounty while we wait for the new years crop.

“Root vegetables such as carrots, beets, parsnips, turnips, potato and onion can be stored all winter long and are great additions to any winter or early spring dish.”

I love this guide from Get Local BC which shows what’s in season each month. It even extends to seasonal seafood and meat and dairy. Lucky for us kale and mushrooms are pretty much always in season. To create this dish, choose your favourite seasonal root vegetables, roast them and serve on top of barley. For a gluten free version use quinoa.

Roasted Seasonal Vegetable Bowl with Kale Pesto Lentils and Barley

This recipes uses a Kale Pesto Recipe which I created for my Winter Kale Pesto Whole Wheat Pizza. This time I chose to make it vegan by using 1 tbsp. white miso paste in place of the parmesan cheese. The entire Kale Pesto Recipe will likely be used for this Roasted Vegetable Bowl Recipe but if you have any spare, it goes great on toast!

Recipe for Seasonal Roasted Vegetable Bowl with Kale Pesto, Lentils and Barley

Recipe by: Rachel
Time to Finish: 1 hour and 10 minutes
Serves: 4

Ingredients for Seasonal Roasted Vegetable Bowl with Kale Pesto, Lentils and Barley

3 tbsp. olive oil
2 carrots
2 parsnips
1 sweet potato or yam
1 large beet
1 large red onion
3 tbsp. fresh rosemary, roughly chopped
salt and pepper
10 cremini mushrooms
3/4 cup green or brown lentils
3/4 cup pearled barley*

Winter Kale Pesto – see recipe here**

*make it gluten free by using quinoa in place of barley
**make it vegan by using 1 tbsp. white miso paste in place of parmesan cheese

Method for Seasonal Roasted Vegetable Bowl with Kale Pesto, Lentils and Barley

Preheat the oven to 450 degrees Fahrenheit. Prepare the vegetables by first washing them and removing the skin from the sweet potato or yam and beet. Chop all the vegetables into 1.5″ cubes, except for the onion and mushrooms which can be thickly sliced. Place the carrots, parsnips, sweet potato, onion and beets into a bowl and drizzle with 2 tbsp. of olive oil. Add the 3/4 of the rosemary and season with salt and pepper and mix well so all of the vegetables are well coated. Place all these veggies on one tray if they will fit and bake in the oven for 35-40 minutes, stirring them at least one during this time.

Next put the mushrooms in the bowl by themselves, drizzle with the remaining salt and pepper, the rest of the rosemary and season with salt and pepper. Place the mushrooms on a separate try, ideally spaced enough so they aren’t touching each other. Mushrooms need less time to cook, Put them in the oven about 20 minutes after the rest of the vegetables. Roast them in the oven for 20 minutes or until they are nice and tender.

Once the vegetables are baking, prepare the barley. To do this place the barley in a saucepan and add 2 cups of water. Bring it to a boil and then turn down the heat and let it simmer for about 30-40 minutes or until all of the water has dissolved.

To cook the lentils, first rinse them really well and pick out anything that doesn’t look like it belongs in there. Put the lentils in another saucepan and add 2 cups of water. Bring it to a boil and then turn down the heat and let it simmer for about 30-40 minutes or until all of the water has dissolved.

To prepare the Winter Kale Pesto, see recipe here.

Check the vegetables and make sure they are done. To assemble the dish, evenly distribute the barley into 4 bowls. Top with the baked vegetables, lentils and a nice serving of the kale pesto. Done!

Nutrition Information for Seasonal Roasted Vegetable Bowl with Kale Pesto, Lentils and Barley

Calories 590 cal
Protein 21g
Carbohydrate 67g
Fibre 17g
Sugar 8g
Fat 27g
Saturated Fat 4g
Sodium 300mg
Calcium 200mg
Iron 6.5mg

Steel-Cut Oats with Peanut Butter and Banana

Steel Cut Oats with Peanut Butter and Banana

Healthy alternative to pancakes! Good source of protein! Now that I have your attention, let me elaborate on my bold statements. Nutrition Science is an interesting field in that it is ever evolving and recommendations are continuously being improved upon. One area that is under review is our current daily protein recommendations. We won’t know for awhile, but there is some speculation that they are about due for an update. Nevertheless, following a plant-based diet can leave some of us a bit short on our protein needs – so no better place to start improving on this than with breakfast!

“Steel-cut oats have double the amount of fibre and protein as traditional rolled oats, with 4g of fibre and 5g of protein per serve”

What makes steel-cut oats so special. Firstly, you can make a big batch of them on a Sunday night and have breakfast ready for the rest of the week. They taste great cold or re-heated; simply double the below recipe and add more milk in the morning to thin it out. Secondly, they are the least processed type of oats. The grouts are hulled, toasted and then chopped into 3-4 little sections. Thirdly, oats are packed full of beta-glucans which are known for lowering cholesterol levels. Oats are also useful in helping to manage blood-sugar levels. Lastly, steel-cut oats can help us meet our daily protein needs. This is important for muscle synthesis, immune function and overall good health. The addition of peanut butter and soy milk make this a great high protein breakfast.

Steel Cut Oats with Peanut Butter and Banana

And so how are they a healthy alternative to pancakes? To me, anything with peanut butter, banana and honey and some sort of starch is as good as pancakes. You will just have to give’em a try and see for yourself!

Recipe for Steel Cut Oats with Peanut Butter and Banana

Recipe by: Rachel
Makes: 2 servings
Time to finish: 30 minutes

Ingredients for Steel Cut Oats with Peanut Butter and Banana

1 cup water
1 cup organic soy milk or almond milk
1/2 cup uncooked, steel-cut oats
pinch of salt
1 frozen banana *
2 tbsp. natural peanut butter
1 tbsp. raw honey **
1/2 tsp ground cinnamon
1 tbsp. whole flaxseed

*I prefer frozen banana because they are always on hand, and much sweeter. A very ripe, non-frozen banana would do just fine as well.
**For a vegan alternative, use maple syrup

Method for Steel Cut Oats with Peanut Butter and Banana

Bring water and soy milk or almond milk to a boil in a medium-sized sauce pan. Once boiling, add the steel-cut oats and a pinch of salt. Reduce the heat to low.

In a separate bowl, mash the banana and add it to the oats. Reduce the heat and simmer on low and uncovered for about 15-20 minutes, making sure to stir often.

You know the oats are finished when the are nice and creamy. Remove them from the heat and add in the peanut butter, honey, cinnamon and flax. Give it a good stir to ensure everything is well blended.

This dish is great as leftovers for the following morning. Simply store in an air tight container in the fridge, and in the morning add a splash of milk and eat cold or heated.

Steel Cut Oats with Peanut Butter and Banana

Nutrition Information for Steel Cut Oats with Peanut Butter and Banana

Calories 295 calories
Protein 15g
Carbohydrate 40g
Fibre 7.8g
Sugar 17g
Fat 13g
Saturated Fat 1.9g
Sodium 120mg
Calcium 200mg
Iron 2.6mmg

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