Wild Rice Bowl
With Caper Vinaigrette
Satisfyingly crunchy, this simple wild rice bowl combines fresh, colourful veggies, an abundance of protein and is further punched up with a delicious and creamy caper vinaigrette.
There are just so many studies that show benefits from regularly eating colorful fruits and vegetables. By getting a variety of color in your diet, you’re giving your body an array of vitamins, minerals and other health benefits. This recipe could be named ‘Rainbow Bowl’ because nearly every colour appears on the plate!
Wild Rice Bowl
Ingredients
- 2 cups wild rice cooked
- 1 block tofu grilled
- 1 19 oz can chickpeas rinsed and drained
- Your choice of vegetables, cut into bite size pieces I used tomatoes, avodadoes, yellow pepper, arugula, red cabbage, carrots and roasted cherry tomatoes.
Caper Vinaigrette
- 1/3 cup extra virgin olive oil use sunflower oil or grapeseed oil for a lighter taste
- 1/4 cup white wine vinegar
- 1 tbsp dijon mustard
- 3 tbps capers drained
- 1-3 cloves garlic minced. Adjust to taste, begin by adding 1 clove and adjust as needed.
- 1 tbsp onion minced
- salt and fresh ground pepper adjust to taste
Instructions
- Preheat the oven to 400°F and line a large baking sheet with parchment paper. Toss the chickpeas with olive oil, paprika and salt, and spread onto the baking sheet. Roast for 30-40 minutes, flipping every 10 minutes until they become crispy.
- Prepare rice in a rice cooker or on the stove, per package directions
- Brush grill pan with a little oil, season tofu with salt and pepper, and grill for about 8 minutes each side.
- Chop any vegetables you will be using.
- In a high speed blender, combine all of the vinaigrette ingredients, with the exception of the onion, until smooth. Stir in onion and serve.
- Assemble individual bowls with the wild rice rice, tofu, chickpeas and veggies. Serve with the caper vinaigrette.
Wild Rice Bowl : Recipe Notes
Grain: Brown rice, quinoa, or other grain can be substituted, if you don’t have any wild rice on hand.
Protein: Tofu, beans, legumes and seeds are excellent sources of plant-based protein. Seitan or edamame could be used in lieu of tofu in this bowl recipe. If I had pepitas on hand, I would have sprinkled some on top!
Dressing: This dressing can be made super punchy. Simply add more garlic and diced onions for a real kick!
Veggies: I used what I had on hand: Tomato, avocado, yellow pepper, arugula (we made potato pizza last night for dinner!) red cabbage and carrots.
Roasting chickpeas: My oven has a ‘convection roast’ button, and makes easy work of roasting chickpeas. It took 30 minutes, and I flipped them every 10 minutes. Roasting chickpeas can take up to 40 minutes. Keep an eye on them, and toss them often.
Preparing Tofu: Before using, you want to remove some of the water from the tofu. Place the tofu between 2 towels, and put something heavy on top (a few heavy books or a large pot with some cans in it will do). Let sit for 20-30 minutes or so to drain out some of the moisture.