Vegan Lunch Bowl

This wholesome and hearty vegan lunch bowl is packed with plant-based protein, fiber, and nutrients. The combination of pearl barley, red beans, roasted butternut squash, and broccoli creates a satisfying, flavorful meal that’s perfect for meal prep or a quick, healthy lunch.

Ingredients

• 1 cup pearl barley (uncooked)
• 1 1/2 cups cooked red beans (or 1 can, drained and rinsed)
• 2 cups butternut squash, peeled and cubed
• 1 small head broccoli, cut into florets
• 2 tablespoons olive oil (divided)
• 1 teaspoon garlic powder
• 1/2 teaspoon smoked paprika
• Salt and pepper to taste
• 1 tablespoon lemon juice (optional, for a fresh finish)

For the Dressing (Optional):

• 2 tablespoons tahini
• 1 tablespoon lemon juice
• 1 tablespoon maple syrup
• 2 tablespoons water (to thin the dressing)
• Salt and pepper to taste

Instructions

1. Cook the Pearl Barley:
   • Rinse the pearl barley under cold water. In a medium saucepan, combine the barley with 3 cups of water and a pinch of salt.
   • Bring to a boil, then reduce heat and simmer for about 25-30 minutes, or until the barley is tender. Drain any excess water and set aside.
2. Roast the Butternut Squash and Broccoli:
   • Preheat your oven to 400°F (200°C).
   • On a baking sheet, toss the cubed butternut squash with 1 tablespoon of olive oil, garlic powder, smoked paprika, salt, and pepper. Spread evenly in a single layer.
   • Roast for 15 minutes, then add the broccoli florets (tossed in the remaining olive oil) to the same sheet. Roast for another 10-12 minutes, or until both the squash and broccoli are tender and slightly caramelized.
3. Prepare the Red Beans:
   • If using canned beans, drain and rinse them. If you’re using freshly cooked beans, ensure they’re drained and ready to go.
4. Assemble the Bowl:
   • Divide the cooked pearl barley among 2-3 bowls. Top each bowl with roasted butternut squash, broccoli, and red beans.
5. Make the Dressing (Optional):
   • In a small bowl, whisk together the tahini, lemon juice, maple syrup, and water until smooth. Add salt and pepper to taste. Drizzle the dressing over the bowls.
6. Finish and Serve:
   • Drizzle the bowls with lemon juice for a fresh finish, if desired. Serve immediately or store in the fridge for up to 4 days as a great meal prep option.

Tips and Variations

• Grains: Swap the pearl barley for quinoa, farro, or brown rice if you prefer a different base.
• Protein Boost: Add some roasted chickpeas or tofu for extra protein.
• Spice it Up: Add a pinch of cayenne or chili flakes to the roasted vegetables for a spicy kick.

This vegan lunch bowl is balanced, nutritious, and full of vibrant flavors, perfect for a healthy meal to fuel your day!