Make a nourishing and light meal in a bowl. Perfect for welcoming the first day of summer.
Today is June 21, 2023 and at 10:57am EST, I took a moment to welcome the summer solstice with my arms outstretched toward the sky. I took a moment to just "be," and express gratitude to Nature, with the sunlight dancing through the leaves in the gentle breeze. It was a magical moment.
This marks the start of the summer season here in the Northern Hemisphere (and the start of the winter season for our friends in the Southern). Summer here in Upstate NY lasts a mere 3 months, and temperatures start to heat up now through the end of August. It's a time of cookouts, salt potatoes, bonfires, swimming, and enjoying the longer hours of daylight and warmth outdoors. If you look around at the outdoors here, everything is lush and green, flowers abound, bees are busy at work, birds are singing before sunrise and after sunset, children are outside playing, fawns and other baby animals are emerging from the woodlands, and farmers markets are brimming with beautiful fruits and vegetables. Summer here is a time of growth, vitality, nurturing, and energy.
With the summer heat and beautiful produce that is becoming abundant now, it's the perfect time to make a light yet nourishing meal. I love bowls because of their ease and ability to get many nutritious foods into one meal, but also because they are beautiful. It's a way to make a simple meal feel quite special. There's no right or wrong way to make them, and you can customize the ingredients however you like.
Use the ingredients you enjoy, in the amounts you want, and top with a delicious sauce or dressing.
This simple summer bowl combines the creaminess of lemony herbed beans and dressing with the crunch of fresh vegetables and the fluffiness of cooked rice. Add an additional protein-rich food if you like, and substitute ingredients and dressing to your preference.
Summery Light & Nourishing Bowl
Ingredients:
Handful or two of your favorite salad greens (I used a mix of butter and Romaine lettuce), chopped
Steamed or sauteed asparagus
Shredded carrot
Chopped bell pepper
Cooked rice
Lemony herbed beans (recipe below)
Microgreens for garnish (optional)
Your favorite vinaigrette or other dressing (my recipe is below)
Additional protein-rich plant-based ideas: baked tofu or tempeh
Directions:
Prepare the lemony herbed beans: Drain a 15 oz can of white beans, rinse well and drain again. Place the beans in a bowl with juice from 1/2 a lemon, 1/2 T extra virgin olive oil (omit if you eat oil-free), 1/2 tsp minced garlic from a jar (or a sprinkling of garlic powder), a pinch of salt and pepper to taste, and 1/2 tsp each dried chives, dill and parsley. Mix well. You can use these right away, but they're even better if left to marinate in the refrigerator for a couple of hours.
Prepare the dressing if using: In a blender place 1/2 cup of the marinated beans, 1/2 cup water, juice from 1/2 a lemon, 1 tsp capers (optional), 1/2 tsp dried chives, 1/2 tsp dried dill, 1/2 tsp dried parsley, 1/2 tsp minced garlic from a jar (or a sprinkle of garlic powder), 1/2 tsp maple syrup (optional), and salt and pepper to taste.
Assemble your bowl: Layer bowl with greens. Top with the rest of your ingredients and drizzle with dressing.
Please leave a comment and let everyone know if you made this summery bowl, and if you substituted any ingredients. Hope you enjoy and happy summer!
Jeannette
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