Keep it simple and get your fermented cabbage in for the day, boosting your good bacteria. This bowl is so macrobiotic and plant-based that it gives you instant karma points. Pack it and take to work, but wait to add the nori ’til the last minute. Bonus points for sprinkling this bowl with Chia-Hemp Gomasio (page 12).
Yield: 4 servings
1 (14-ounce) package firm tofu
2 teaspoons canola oil
2 tablespoons tamari soy sauce, plus extra to pass
2 tablespoons honey
4 cups cooked black rice
3 tablespoons rice vinegar, divided
1 teaspoon sugar
½ cup mayonnaise
2 tablespoons gochujang (Korean hot sauce)
1 bunch kale, shredded
1 cup kimchi, drained
4 large radishes, thinly sliced
Preheat the oven to 400°F. Drain the tofu, wrap in a towel, and press gently to remove excess water. Slice the pressed tofu across the short side to make 8 slices. Spread the canola oil on a sheet pan and place the tofu on the pan. Stir the tamari and the honey in a cup, then spread the tamari mixture evenly on the tofu pieces. Bake for 20 minutes, then use a spatula to turn the slices and bake for 20 minutes longer. Let cool.
Warm the black rice. Mix 1 tablespoon of the rice vinegar and sugar and fold it gently into the rice.
Stir the mayonnaise, remaining rice vinegar, and gochujang in a cup.
To serve, divide the rice between the bowls, then arrange the baked tofu, kale, kimchi, and radishes on top. Drizzle ¼ of the mayo dressing on top of each. Serve with tamari on the side.
This one borrows flavors from Northern Europe, with lox, caraway, cabbage, and apples in a tangy yogurt sauce. The flavorful topping complements the nutty taste of quinoa. Or you could try it with another favorite grain such as buckwheat or barley.
Yield: 4 servings
2 tablespoons extra-virgin olive oil, divided
¼ cup chopped shallot
1 teaspoon caraway seeds
½ cup plain yogurt (not Greek)
1 tablespoon Dijon mustard
1 teaspoon sugar
½ teaspoon salt
2 cups red cabbage, thinly sliced
2 large apples, thinly sliced
4 cups cooked quinoa
8 ounces lox
Warm the quinoa.
In a small pot, heat half the olive oil and sauté the shallots and caraway seeds. When the shallots are softened, about 4 minutes, take off the heat. Let cool for a few minutes, then stir in the yogurt, Dijon, sugar, and salt. Reserve dressing.
In a medium skillet, heat the remaining oil and sauté the cabbage for about 5 minutes; transfer to a plate. Sauté the apples until browned and softened, about 4 minutes.
Serve the quinoa in bowls, topped with cabbage, apples, lox, and dressing.
If you think tuna salad always involves mayonnaise, prepare to have your mind blown! Canned tuna, or salmon if you prefer, is the perfect match for a light, bright lime and chili dressing. Tangy, meaty, chewy, and spiked with crunchy sweet pickles, this will wake up your palate and fuel you through a productive afternoon. This is a good lunchbox bowl—just toss it when you’re ready.
Yield: 4 servings
¼ cup fresh lime juice
2 tablespoons sugar
2 tablespoons soy sauce
1 medium red jalapeño, seeded and chopped
4 (5-ounce) cans tuna in oil (save the juices)
2 medium scallions, chopped and divided
4 cups cooked brown rice
2 cups finely shredded cabbage
12 small sweet pickles
¼ cup cilantro leaves, torn
First, make the dressing. In a cup, stir the lime juice, sugar, soy sauce, and red jalapeño. Reserve 2 tablespoons of the tuna liquid and drain the tuna. Incorporate the liquid into the dressing and stir.
Put the tuna in a medium bowl and break it up, if needed, and drizzle with ¼ cup of the dressing. Add half the scallions, and toss to mix.
In each bowl, place ¼ of the rice, drizzle with remaining dressing, and arrange the prepared tuna, cabbage, and sweet pickles on top. Garnish with the remaining scallions and cilantro leaves. Serve.
Buckwheat is part of the Russian and Northern European food pantheon and is often paired with cabbage. The nutty, earthy taste of the buckwheat is perfect with tender squash. A little apple juice adds a tangy sweetness. Smoked almonds add crunch, umami, and protein, so dig in.
Yield: 4 servings
4 cups cooked buckwheat groats
1 tablespoon extra-virgin olive oil, divided
3 cups winter squash, peeled and cubed
½ cup chopped onion
½ cup apple juice
1 teaspoon salt, divided
3 cups shredded red and green cabbage
2 cloves garlic, chopped
¾ cup smoked almonds, coarsely chopped
Warm the buckwheat.
In a medium sauté pan with a lid, heat 2 teaspoons of the olive oil and add the squash and onion. Sauté over medium-high heat for 4 minutes to soften the onions and brown the squash a little. Add the apple juice to the pan, quickly cover it, and reduce the heat to medium-low. Cook for about 7 minutes, depending on the size of the squash cubes. Take the lid off and test by piercing a cube with a paring knife; the tip should slip in easily. Season with half a teaspoon of the salt and stir until the liquids are dry. Transfer the squash to a bowl and keep warm.
Add the remaining teaspoon of olive oil to the pan and place over medium-high heat. Add the cabbage and cook, stirring, until the leaves are lightly browned and softened, about 4 minutes. Add the garlic and stir for just a minute more. Season with remaining salt.
Serve ¼ of the buckwheat in each bowl, topped with squash, cabbage, and smoked almonds.
Make extra of this dressing; it is really just that good. Sweet, sour, fruity, spicy, this pourable elixir will fix up any bowl that needs a little kick. It can even bring to life a boring burrito or salad. This is a quintessential bowl, loaded up with beans and veggies, and sure to satisfy and delight with every bite.
Yield: 4 servings
4 cups cooked quinoa
¼ cup apricot jam
¼ cup tamari soy sauce
2 tablespoons sriracha sauce
2 tablespoons cider vinegar
1 clove garlic, pressed
2 cups cooked black beans, rinsed and drained
4 ounces baby kale, chopped
1 cup pickled beets, slivered
1 cup shredded carrot
1 cup microgreens, washed and dried
Warm the quinoa.
In a medium bowl or Pyrex cup, stir the jam, tamari, sriracha, cider vinegar, and garlic. Reserve.
In each of four wide pasta bowls, place ¼ of the quinoa, and arrange equally the beans and all the remaining ingredients on top. Drizzle with dressing and serve.
Bibimbap is the Korean rice bowl that is closest to sushi in its components, except much spicier and more casual. Traditionally, it’s a bowl of rice supported by lots of smaller bowls of banchan that consist of tasty pickles, vegetables, and toppings that diners add to their rice as they eat. This is a much more abbreviated version, so you can revel in the amazing flavors without making all the banchan. You can use prebaked tofu for this, or make the tofu as described in the recipe for Black Rice, Tofu, and Greens Bowl with Kimchi and Spicy Mayo (page 54).
Yield: 4 servings
4 cups cooked short-grain brown rice
1 medium cucumber, peeled, seeded, and sliced
1 tablespoon rice vinegar
1 tablespoon sugar
1 pinch salt
2 teaspoons canola oil, divided
8 ounces fresh shiitakes, caps slivered
2 tablespoons mirin
3 teaspoons tamari soy sauce, divided
2 teaspoons rice vinegar, divided
8 ounces salad spinach
6 cloves black garlic, sliced
2 large carrots, julienned
1 pound baked tofu or 4 eggs
½ cup kimchi
1 sheet seasoned nori, sliced in strips
Gochujang (Korean hot sauce), to serve
Warm the rice. If desired, start with cold rice, then fry each portion in an oiled pan for a crisp bottom, like the traditional stone bowl-crisped rice.
In a medium bowl, combine the cucumber, rice vinegar, sugar, and salt; stir to mix.
In a large sauté pan, heat 1 teaspoon of the oil and add the shiitakes. Sauté, stirring, until the mushrooms soften, about 4 minutes. Add the mirin, 2 teaspoons of the tamari, and 1 teaspoon of the rice vinegar and cook until dry. Transfer to a bowl and keep warm.
In the same pan, pour the remaining teaspoon of oil and add the spinach—this should deglaze the pan and remove any sauce that was sticking to the pan. Add the black garlic and stir until the spinach starts to wilt, then add the remaining teaspoons tamari and rice vinegar. Stir until softened.
If using tofu, you can either warm it or use at room temperature. If using eggs, fry them to desired doneness in a large sauté pan.
Serve a cup of rice in each bowl, topped with ¼ of the mushrooms, spinach, carrots, tofu or an egg, and a couple tablespoons of kimchi, and sprinkle with nori shreds. Serve with gochujang on the side.
Sardines may be an acquired taste, but they are packed with essential fatty acids. What’s more, they are a relatively sustainable fish. Sardines are typically sold in cans, and this convenience is a selling point. They provide a strong flavor that complements this arrangement of sushi-esque tastes. I like to add shreds of mineral-rich nori at the end, but that’s up to you.
Yield: 4 servings
4 cups cooked short-grain brown rice
1 tablespoon ume vinegar or rice vinegar
8 ounces sardines in olive oil with lemon (reserve oil)
1 medium cucumber, peeled and sliced
1 small mango, peeled, pitted, and sliced
2 cups sunflower sprouts
4 large scallions, sliced on a diagonal
¼ cup pickled ginger, sliced
Soy sauce, to taste
Wasabi, to serve
Shredded nori, if desired
Warm the rice, then fold in the ume vinegar.
Serve ¼ of the rice in each bowl, then arrange the sardines, cucumber, mango, sprouts, and scallions over the rice. Tuck the pickled ginger in between the other toppings.
If desired, drizzle with some reserved lemon oil from the sardine can. Drizzle with soy sauce, serve a dollop of wasabi, and sprinkle the nori on each bowl.
Oh, soba, you own a piece of my heart. The slippery, nutty-tasting soba noodle fills a bowl with healthy comfort. It is perfect as a base for greens, cabbage, pickled ginger, and amazingly delicious hemp-crusted tofu sticks. Make this bowl for folks who think they don’t like tofu—these tasty bites have won over skeptics!
Yield: 4 servings
Canola oil, for pan
1 (14-ounce) package firm tofu, drained
1 large egg
1 tablespoon water
¾ cup hemp seeds
½ teaspoon kosher salt
2 tablespoons fresh orange zest
1 teaspoon red pepper flakes
6 tablespoons mayonnaise
1½ teaspoons wasabi paste
2 teaspoons rice vinegar
2 cups shredded cabbage
4 cups braising greens, coarsely chopped
¼ cup sliced pickled ginger
8 ounces soba noodles
Preheat the oven to 400°F. Lightly oil a sheet pan. Drain the tofu, wrap in a towel, and press gently to remove excess water. Slice the block lengthwise into ½-inch slices, then stack the slices and slice again, lengthwise, into ½-inch-wide strips.
In a medium bowl, whisk the egg with the water. In a large bowl, mix the hemp seeds, kosher salt, orange zest, and red pepper flakes.
Dip each tofu slice into the egg, then the hemp seed mixture, then place on the sheet pan, leaving 1 inch of space between them. Bake for 25 minutes, until crisped and browned.
While the tofu bakes, mix the mayo, wasabi, and rice vinegar in a medium bowl. Reserve 2 tablespoons of the dressing for the soba and mix the remaining with the cabbage in a medium bowl.
In a steamer, quickly steam the greens, drain, and mix with the pickled ginger in a bowl.
Cook the soba according to package instructions, drain, and toss with the reserved mayo dressing and divide between four bowls. Top each bowl equally with the cabbage slaw, greens, and tofu strips.
Looking forward to Thanksgiving? This bowl has the flavors of your favorite stuffing and turkey, piled up with nutty freekeh and green beans. Sage provides a deep, herby complement to the earthy tastes of many grains, so there’s no reason to save sage for November. This bowl is super easy to make if you use smoked turkey from the deli. Vegetarians can substitute a favorite non-turkey alternative.
Yield: 4 servings
2 cups water
1 cup freekeh
½ teaspoon dried thyme
1 pinch salt
2 tablespoons extra-virgin olive oil, divided
12 ounces green beans, stems removed
1 medium carrot, thinly sliced
2 ribs celery, chopped
2 tablespoons fresh sage, chopped
12 ounces sliced or shredded smoked turkey
¼ cup chopped walnuts, toasted
Bring the water to a boil in a 1-quart saucepan with a tight-fitting lid. Add the freekeh, thyme, and salt and return to a boil, then cover and reduce the heat to low. Cook for 25–30 minutes, until the water is completely absorbed. Stir in a teaspoon of the olive oil.
In a large sauté pan, heat the remaining olive oil over medium-high heat, then add the green beans and carrots, and stir. Stir until the green beans are lightly browned and shriveled, about 5 minutes. Add the celery and sage and stir for a minute more.
Portion ¼ of the cooked freekeh into four bowls, then divide the green bean mixture between the bowls. Divide the turkey between the bowls and top with chopped walnuts. Serve warm.
Spinach and feta are a time-tested match, carrying Greek salads and spanakopita for as long as there have been sheep to milk and greens to pick. Build a bowl using these Mediterranean standbys, and enjoy the spinach–feta combo in a liaison with sweet and tart beets, oranges, and a sprinkling of tender pine nuts.
Yield: 4 servings
4 cups cooked bulgur
4 ounces salad spinach, chopped
2 ounces feta cheese, drained, divided
2 tablespoons balsamic vinegar
2 tablespoons extra-virgin olive oil
½ teaspoon dried oregano
3 large oranges, divided
1 cup pickled beets, sliced
¼ cup toasted pine nuts
Heat up the cooked bulgur. Stir the spinach into the hot bulgur and put the lid back on, letting it steam for about 5 minutes to wilt the spinach.
While the spinach wilts, make the dressing. Crumble 2 tablespoons of the feta into a 2-cup measure or medium bowl. Stir in the balsamic vinegar, olive oil, and oregano, and squeeze in the juice of half of one of the oranges.
Peel the remaining oranges, then slice across each orange to make rounds, and pop out any seeds.
To serve, divide the bulgur between four bowls and drizzle half the dressing over it; stir quickly with a fork. Cover the bowls with orange slices, beets, and remaining feta, then drizzle with the remaining dressing and sprinkle with pine nuts.
Look to Indonesia for intensely flavorful, light foods that satisfy. For this bowl, raw cashews are puréed to make a creamy, spicy sauce that adds weight to a mound of crisp veggies and tender noodles. Boiled eggs, or tofu, up the protein content. And, instead of noodles, you can always build this bowl on a foundation of cooked rice or grains instead.
Yield: 4 servings
8 ounces whole-wheat fettucine or rice noodles
½ cup chopped shallot, divided
2 cloves garlic, peeled
½ teaspoon red pepper flakes
1 cup raw cashews, plus more for garnish
3 tablespoons soy sauce
2 tablespoons light brown sugar, packed
2 tablespoons fresh lemon juice
6 tablespoons water
1 large cucumber, peeled and chopped
2 cups grape tomatoes, halved
½ cup fresh mint
4 large eggs, boiled, peeled, halved
Toasted cashews, for garnish
Cook the pasta according to package directions, then drain well. While the pasta is cooking, make the sauce. In a blender, combine 3 tablespoons of the shallots, the garlic, red pepper flakes, cashews, soy sauce, light brown sugar, lemon juice, and water. Process until smooth. Transfer to a bowl or pouring cup.
Put the pasta back in the pan and drizzle with ¼ cup of the sauce.
Divide the pasta between four bowls, then top with cucumbers, tomatoes, and mint. Arrange the halved eggs on top of the noodles. Drizzle the bowls with the remaining sauce, to taste, and top with toasted cashews. Serve warm.
Pizza may be the most popular food in the world. This bowl has the familiar melty cheese, tomato sauce, and basil of pizza, all on a bowl of grainy polenta. Hearty, coarse polenta has a gorgeous yellow hue, and forms a comforting base for the pizza toppings. For a variation you could use multigrain polenta (for recipe see Multigrain Polenta with Pesto Eggs and Kale, page 38).
Yield: 4 servings
1 cup polenta
3 cups water
½ teaspoon salt
½ cup shredded Parmesan cheese
4 ounces baby spinach
1 cup prepared spaghetti sauce, heated
8 ounces fresh mozzarella, small balls or chopped
½ cup fresh basil, finely sliced
In a 2-quart saucepan, whisk the polenta, water, and salt. Place over medium-high heat, stirring, until the mixture comes to a boil. Reduce the heat to low and stir every 5 minutes, scraping the bottom of the pan to keep the polenta from sticking. Cook for 25 minutes, until the polenta is thick. Stir in the Parmesan cheese until melted. Keep warm, or transfer into a 9-inch pie pan, smooth the top, and let cool. To serve the cold polenta, reheat in the microwave or cut in wedges and sauté in olive oil until crisped and heated through.
To serve, divide the spinach between four bowls and top with the hot polenta. Measure ¼ cup of hot spaghetti sauce over each bowl and top with mozzarella. The mozzarella should soften in the hot sauce. Top with shredded basil and serve.
Alternatively, put all the ingredients into the bowls cold, and then microwave each for three minutes.
