The Hippie Bowl Formula

Recipe PREP 10 to 15 min COOK 20 to 45 min

The Hippie Bowl Formula

PREP 10 to 15 min COOK 20 to 45 min

Description

A hippie bowl combines protein, grains, and vegetables for a balanced meal that works in any container. Perfect for meal prep: batch-cook grains, potatoes, and beans ahead. This version features farro, rich in protein and zinc, with cannellini beans for calcium, and blood sugar-regulating capers. Fresh vegetables complete this nutritious combination.

Ingredients

2 SERVES

To Make Herbed Tomatoes

1 or 2 Tbsp olive oil
1 large tomato, diced
1 Tbsp (9 g) rinsed capers
½ tsp dried oregano
½ tsp dried basil
½ tsp dried parsley
1 bag of arugula, washed and drained
Salt
Freshly ground black pepper

Other Ingredients for the Hippie Bowl

2½ cups (500 g) cooked farro
1½ cups (270 g) cooked cannellini beans

Directions

Step 1

In a sauté pan, heat the oil over medium-high heat. When the oil is hot, add the diced tomato with juices, along with the capers, oregano, basil, and parsley. Stir with a wooden spoon and cook until the tomatoes begin to break down, about 3 minutes. Add the arugula and cook, stirring, until the arugula is wilted, 2 to 3 minutes. Season with salt and pepper to taste. Remove from the heat.
Step 2

Divide the farro, cannellini beans, and tomatoes among two bowls. Serve immediately.
Step 3

Screenshot this formula to create your own Hippie Bowl variations: Carbs for energy: 2½ cups cooked grains or roasted potatoes. Legumes for protein and fiber: 1 (15-oz/425-g) can of beans (drained and rinsed) or 1½ cups cooked beans. Veggies for micronutrients and fiber: 4–5 cups cooked or raw vegetables. To assemble: Spoon the grains or roasted potatoes into bowls, then top with the beans and vegetables