Fluffy fonio is combined with garlicky sauteed kale, roasted carrots with pine nuts, cooked black lentils, and a cilantro mint yogurt sauce for a filling vegan and gluten free meal. While the combination of kale and carrots is one of my favorites, you can easily adapt this bowl recipe to suit any season you find yourself in!
Anybody else out there love to pile stuff into a bowl as a filling meal?! Bowls are my go-to in every season when I am plum out of creativity. They rely on a super simple formula that is infinitely adaptable based on the veggies you’d like to use! Here’s the formula: I combine a cooked grain, 2-3 cooked veggies, a vegan protein (beans, lentils, or tofu), and a really delicious sauce to tie everything together. I often include a bite or two of sauerkraut or fermented veggies on the side for digestive health. And, if I feel like I need some fat, I’ll add in half of an avocado.
For this winter version, I built it off of the lovely carrots I brought home from a local farm and the last of the kale I harvested from my garden. I combined cooked fonio with garlicky sauteed kale, simple roasted carrots with pine nuts, cooked black lentils, and this cilantro mint yogurt sauce. Put everything in a bowl and tuck in to a filling and delicious meal!
What is Fonio?
Fonio is a gluten free grain that is a type of millet. It’s most commonly grown in West Africa and is high in dietary fiber. Fonio grains are incredibly small and when cooked, they have a fluffy texture similar to couscous. In terms of taste, fonio has a lovely nutty flavor similar to millet. I typically buy this brand of fonio at my local Whole Foods. I highly recommend giving it a try if you haven’t already!
How to Adapt This Bowl Recipe to Your Needs
We all have different nutritional needs based on our activity level, genetics, age, and many other factors. Here are some easy ways to make this bowl more suited what you need:
- If you want more protein, add some baked or grilled tofu or tempeh.
- If you want more fats thrown in to the mix, add a quarter or half of an avocado. Or, a handful of your favorite nuts.
- If you can’t find fonio, you can use whatever cooked grain you like such as rice, quinoa, or millet.
- Need to make it grain free? No worries! You can use cauliflower rice in place of the fonio and add more protein with some cooked tofu or tempeh.
- Want to shave off some prep time? Used canned lentils instead of cooking them yourself!
- Find yourself in a season other than winter and don’t have access to kale or carrots? Use any leafy greens in place of the kale and any other veggie you like for the carrots such as potatoes, beets, squash, sweet potatoes, turnips, or radishes.
How to Make This Fonio Bowl with Garlicky Kale & Roasted Carrots
- Start by preparing your veggies. Clean your kale and carrots and pat them dry. Trim any greens off the carrots then slice them in half lengthwise. For the kale, stack the leaves, and roughly chop them into bite-sized pieces.
- Start the cooking process with the carrots since they will take the longest to cook. You’ll toss them with some olive oil and salt and pepper then place them in the oven to roast. During the last couple of minutes of their cooking time, you’ll add the pine nuts.
- While the carrots cook, you’ll make the lentils, kale, and fonio. The lentils will take about the same amount of time as the carrots (20-25 minutes). The kale is a simple sauté with olive oil and minced garlic that comes together in about 7 minutes while the fonio only takes 5 minutes. I typically make the fonio last because most of the cooking time involves it being covered so it can steam off the burner.
- Time to put everything together! There’s no right or wrong way to plate this dish. Simply add some of the fonio, carrots, kale, and lentils to your bowl of choice, then drizzle it with the cilantro mint yogurt sauce or your favorite dressing.
Fonio Bowl with Garlicky Kale & Roasted Carrots
- Total Time: 45 minutes
- Yield: 3–4 servings 1x
- Diet: Vegan
Description
Fluffy fonio is combined with garlicky sauteed kale, roasted carrots with pine nuts, cooked black lentils, and a cilantro mint yogurt sauce for a filling vegan and gluten free meal. While the combination of kale and carrots is one of my favorites, you can easily adapt this bowl recipe to suit any season you find yourself in!
Ingredients
- 2 tbsp olive oil, divided
- 1 lb carrots
- sea salt, to taste
- 2–3 tbsp pine nuts
- 1/2 cup black (beluga) lentils
- 1 minced garlic clove
- 1 large bunch of lacinato kale
- 2 tbsp vegan butter
- 1/2 cup fonio
- cilantro mint yogurt sauce
- sauerkraut, optional
Instructions
Start by making the roasted carrots. Pre-heat your oven to 425 degrees and line a large baking sheet with parchment paper or a reusable silicone baking mat. Scrub your carrots well or peel them and remove the tops if they are still attached. Slice your carrots in half lengthwise. If they’re really large carrots, you can slice each half in half again if you like. Place your prepared carrots on the baking sheet then drizzle them with 1 tablespoon of the olive oil & pinch of salt. Roast the carrots in your pre-heated oven for 23-25 minutes until they are beginning to caramelize around the edges and on the bottoms. During the last 2-3 minutes of their roasting time, sprinkle the pine nuts over the carrots to allow them to toast.
While the carrots are roasting, cook your lentils. Add the lentils to a stock pot with 1 1/2 cups of water and a good pinch of salt. Bring the liquid to a boil over medium high heat. Stir the lentils, then reduce the heat to medium and partially cover the pot with the lid. Allow the lentils to simmer for 20-25 minutes or until they are tender. Drain any remaining water from the lentils before eating.
Make your garlicky kale next. Heat a large skillet over medium. Add the remaining tablespoon of olive oil. While the oil heats up, trim any rough ends off the stems of your kale, then stack the leaves and roughly chop them into bite-sized pieces. Add the minced garlic to the oil and allow it to cook for 30-60 seconds Add the kale and pinch of salt and cook, stirring regularly, until the kale is wilted, glossy, and vibrant green. This will take about 5-7 minutes.
Last but not least, you’ll make the fonio! Add the vegan but to a small stock pot set over medium heat. Once the butter melts, add the fonio and stir to coat it in the butter. Stir in 1 cup of water and a pinch of salt. Allow the liquid to come to a simmer over medium heat. Let the fonio simmer for 1 minute, stirring regularly, then remove it from the heat, cover it with a lid, and allow it to steam for 5 minutes. After 5 minutes, fluff it with a fork before serving.
To build a bowl, spoon some of the fonio, roasted carrots, garlicky kale, and cooked lentils into a large bowl. Drizzle the cilantro mint yogurt sauce over the top. Serve with a small side of sauerkraut if you like for some added probiotic action!
Notes
- This recipe might look lengthy but each step is incredibly easy with several taking place while the carrots roast in the oven!
- If you don’t want to take the time to cook the lentils, feel free to substitute canned lentils or beans in their place.
- Any leafy greens can be substituted for the kale if you prefer.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main
