i get this question all the time. my go-to response is usually, "i eat what you eat, minus the meat, dairy, and eggs." although i think this is a fine answer, it isn't particularly informative or, in my case, entirely accurate. i usually don't eat what most people eat. once every week or two i will make a vegan version of a traditionally meat-based meal (e.g. lasagna, pot roast, thai curried "chicken"), but for most meals on most days i have a harmony bowl. a harmony bowl is a meal based on the macrobiotic (macro=large; bios=life) dietary philosophy of eating grains supplemented with vegetables and legumes in order to achieve a healthy and balanced diet (and, by extension, a healthy and balanced life). harmony bowls are not always very exciting or flashy--i'd never serve them at a dinner party--but i believe they are truly the perfect meal. here is my basic version:
simple vegan harmony bowl
serves 1
ingredients:
-1 cup sprouted brown rice (or quinoa, millet, whatever your favorite grain may be, although i would strongly suggest brown rice over white)
-1 14-oz can black beans (or lima beans, cannellini beans, black eyed peas, adzuki beans...you get the idea), drained and rinsed
-1 smoked tempeh strip (aka "fakin' bacon"), crumbled (omit the tempeh for a soy-free vegan meal!)
-2 teaspoons canola oil
-2 cloves garlic, minced
-1/2 cup broccoli florets (and/or just about any vegetable; suggestions include carrots, onions, cauliflower, and brussel sprouts--just make sure you include something green!)
-1/4 to 1/2 cup tahini dressing (recipe below)
-1 Tablespoon curry powder (sub cumin if you don't have curry powder)
-1/2 teaspoon sea salt
-1/2 teaspoon ground black pepper
-1/4 teaspoon cumin
-tabasco chipotle sauce, to taste
for the grain:
prepare the rice (or grain of choice) according to the package.
for the legume:
saute the garlic and tempeh in the canola oil in a skillet over medium heat for about a minute. add the beans, salt, pepper, cumin, and a few drops of tabasco. add 1/4 cup water if the beans start sticking to the pan or clumping together (this will also help the spices soak in).
for the veggies:
fill a medium saucepan with about 2 inches of water; add curry powder and bring to a boil. once the water reaches a rolling boil, place broccoli in a loosely covered steaming basket. steam time for broccoli is 5-6 minutes (until it turns deep green), but it varies veggie to veggie, so google the steam time of your preferred vegetable(s) and steam accordingly. don't over-steam! i'd say it's better to be a little under than over.
scoop your rice, beans (and tempeh), and broccoli into a good-sized bowl and douse generously with tahini dressing. mix it all up and eat with a fork or chopsticks.
this dish never really gets old (at least not for me)--try mixing it up with different grain/legume/veggie combos or add sauteed tofu.
tahini dressing:
ingredients:
-1/4 cup tahini
-1/4 cup water
-2 cloves garlic, minced
-2 tablespoons lemon juice
-soy sauce, to taste
combine ingredients in a blender until smooth (should have the texture of a heavier liquid, but it's a matter of preference--add more water to make it more liquid, less water to make it more solid). i really just "feel out" all of my measurements with tahini, so if this doesn't feel right, use your intuition and taste buds to tweak the recipe to your liking.
love this recipe dee!
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