Tuesday night I did a cooking demonstration class for about 20 people who went through a 30-day Wellness Program at my local Whole Foods.
It was “graduation” and my job was to demonstrate a few quick and easy ways to eat a plant-based diet while sharing tips, tricks, and advice. My theme was bulk cooking.
I made a pot of black beans and a big batch of quinoa in advance; I made my flavorful and easy Mushroom Rice recipe in the Instant Pot during the demo (22 minutes at pressure). While the rice was cooking I made a version of my easy black bean soup. I started by quickly sauteing onion and carrot in a concentrated veggie broth (the wellness program was oil-free). I added vegetable broth, cooked black beans, cooked quinoa, two handfuls of mixed leafy greens (arugula and spinach), and fresh salsa. Before serving it I squeezed the juice of one lemon over it.
All the while I chatted about other meals you can pull together with bulk cooked foods: burritos, pizzas, “hippie bowls” (simply layer a grain, bean, green and add a favorite vegan sauce), more soup ideas, salad, etc. My friend Cindy, who runs the Health Starts Here program, served up my Mushroom Rice and we talked about how versatile it is – made with low-sodium vegetable broth and tamari it’s packed with flavor and perfect with simple stir-fried vegetables, as a stand alone-side, in a hippie bowl, or in a Asian-style taco.
The soup was the star, though. “You mean you just put things in there? Whatever you have cooked?” Exactly! I went on to talk about intuitive cooking. About how to be playful in the kitchen. I encouraged them to start thinking about their favorite beans and grains – finding those that cook at about the same time – and see what kind of simple meals they could dream up. “This really is easy,” I heard a woman say to her friend in the front row.
Exactly. And that’s why I did the demo. After focusing on 30 days of plant-based eating – many of whom experienced fantastic health results during that month – I wanted them to see that they could easily do it for life.
Lucky me; when I bulk cooked for the class I also bulk cooked for myself. Yesterday I had this Breakfast Hippie Bowl:
I started with raw arugula and baby spinach, with a splash of Bragg’s Liquid Aminos, then added cooked black beans, cooked mushroom rice, added extras raw mushrooms slices, and squeezed a lemon over it before heating it for two minutes. A dense, filling, healthy breakfast pulled together in no time thanks to bulk cooking.
For lunch the other day I tossed cooked quinoa, salsa, and a few pieces of Daiya Jalapeño Garlic Havarti cheese in a bowl and heated if for a couple of minutes. It turned into this Quick Quinoa Casserole:
Do you have a favorite way to mix and match your bulk cooked foods?
9 thoughts on “Quick meals with bulk cooked foods: Breakfast Hippie Bowl + Quick Quinoa Casserole”
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I love this! I make a Hippie Bowl almost every day. If you don’t mind using a microwave, Trader Joe’s has organic brown rice that heats in three minutes. I put that over the greens (kale usually) and the steam softens the greens. Put on a cup or more of beans (often black beans) and some salsa and I’m quite the happy guy:-)
I definitely use the microwave, @relleven:disqus! I think the ready made is a great option – of course I like to encourage people to buy grains in bulk and and save money!
Yes indeed! I do often make a big pot of brown rice on Sundays along with slow cooked beans. But I use the microwave later in the week or on tight schedules if I’m low on supplies:-)
Me, too, @relleven:disqus! It’s so great for people who are strapped for time!
I did a demo for a similar program at our Whole Foods a few weeks ago (it was for their Engine 2 program)!! It’s so cool to show new vegans simple and easy recipes. It makes vegan seem do-able to anyone who might have the preconceived notion that being vegan means spending all day in the kitchen. Go JL!!
GO, Bianca! Soul sisters! xo
After seeing the photo of the quinoa casserole, I have an idea of “What’s For Dinner” (and it’s not beef!)
LOL, @jacqui_p:disqus! Hope you enjoy it!
Looks great!