Soul Bowl

Yields: One serving with dressing to spare

I love cooking, baking, and preparing food, I really do---but sometimes it's just nice to take things a little easy.  That's why one of my favorite standbys is my Soul Bowl:  a healthy, balanced dinner that is easily suited to whatever random ingredients you may have in your pantry and refrigerator.

A Soul Bowl is essentially 6 parts, though the main focus is on the greens and veggies: 1) steamed or sautéed greens, 2) steamed/sautéed seasonal veggies, 3) a grain, 4) some protein, 5) a healthy fat, and 6) a dressing.

This recipe is for a basic Soul Bowl, but the best part of this little guy is you can do whatever your heart desires.  You can play around with it... you can play with your food!

What I've included below is a recipe for one serving, but you can easily steam/sautee up more than one serving of greens/veggies and prepare enough of your grain to last you several meals.  Cook once, eat at least twice!

Some Ideas:

  1. steamed or sautéed greens:  Kale, spinach, Swiss chard, mustard greens
  2. steamed/sautéed seasonal veggies: Brussels sprouts, sweet potato, butternut squash, turnips, potatoes, cabbage, broccoli, asparagus, mushrooms
  3. a grain:  quinoa, millet, brown rice, oat groats
  4. some protein:  lentils, black beans, cannellini beans, tofu,
  5. a healthy fat:  avocado, pine nuts, cashews, walnuts, eggs
  6. a dressing:  cilantro jalapeno avo-fredosatsuma cream sauce, or the spicy cumin dressing below


¼ cup dry quinoa (½ cup prepared)
1 cup broccoli florets
1/8 medium yellow onion, chopped
2 oz sliced mushrooms (1 cup)
4 cups organic spinach
¼ cup green lentils
¼ avocado
6 asparagus stalks, chopped into 1” pieces
2-3 tbsp coconut oil

Spicy Cumin Dressing 

3 tablespoons raw, unfiltered apple cider vinegar
3 tablespoons water
2 tablespoons nutritional yeast
2 teaspoons lime juice
2 garlic cloves, diced
1/8 tsp cayenne (more if you want it spicier)
¼ tsp turmeric
¼ tsp cracked black pepper
½ tsp cumin


  1. In a saucepan, combine ¼ cups dry quinoa with 1 cup water.  In a separate sauce pan, combine ¼ cup lentils with ½ cup water.  Bring both to a boil, reduce heat, and allow to simmer until the water is absorbed.  Rinse and drain lentils.
  2. In a large sauce pan, heat 1 tbsp of coconut oil on high heat.  Sautee onions until they become clear, add asparagus.  Add remaining coconut oil, broccoli and mushrooms.  Sautee until mushrooms brown and broccoli becomes bright green.  Reduce heat to low.    Add spinach and stir until spinach wilts down.
  3. Portion out your bowl. Top with ¼ sliced avocado.
  4. Combine dressing ingredients and drizzle the final product over your Soul Bowl.

What would be in your ideal Soul Bowl?

Brittany KrigerComment