Dragon Bowl
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Base Dragon Bowl with Variation

You’ve tackled the power bowl—a simple recipe for a complete, hearty meal—and are ready to take it to the next level. Dragon bowls give you freedom to embrace your creative side and allow you more flexibility to play with different world cuisine-inspired flavor profiles. A dragon bowl base has high-quality protein, and nutrient dense vegetables over a whole grain base, or is sometimes served over roasted sweet potatoes.

Depending on which flavor profile you choose, the sauce will transform each bowl into a unique variation that you can switch up to keep dinner interesting all week. Shape the base recipe using the ingredients you have on hand, and what flavors you’re craving today.
(Serves 4)

Base Dragon Bowl Recipe

Ingredients:

Whole Grains (1 to 2 cups, uncooked):
(Choose your favorite, or use what you have on-hand)

  • Brown rice
  • Amaranth
  • Millet
  • Quinoa
  • Raw forbidden rice (simply soak overnight, then rinse before using)
  • Whole-wheat couscous (Avoiding gluten? Try quinoa instead)
  • Wheat berries (Avoiding gluten? Use brown rice instead)
  • Roasted sweet potato

Protein (1 cup):
(Choose your favorite, or use what you have on-hand)

  • Firm, organic tofu, cubed
  • Organic tempeh, sliced
  • Beans—garbanzo (chickpeas), cannellini (white kidney beans), kidney beans, or black beans.
  • Lentils—green, yellow or red.
  • Organic edamame (whole soy beans)
  • Nuts, raw

Vegetables (1 to 2 cups):
(Choose what’s in season, or use what you have on-hand)

  • Cabbage (any variety), shredded
  • Carrot, thinly sliced
  • Bell peppers, sliced
  • Kale, collard greens, arugula or spinach
  • Cucumber
  • Broccoli
  • Zucchini

Flavoring Ingredients:
Use the flavor chart included in the supplemental materials for this lesson to help you choose a global cuisine-inspired flavor profile for your dragon bowl.

General Instructions:

  1. Cook grain in water, and set aside
  2. Prepare (chop or dice) your protein and vegetables of choice.
  3. Add grain, protein and vegetables to a wok or sauté pan and simmer with flavoring of choice until all ingredients are warm.
  4. Serve in bowls.

Variation 1: Coconut Green Curry Dragon Bowl

(Serves 4)

Ingredients:

Whole Grains:

  • 2 cups brown rice, uncooked

Protein:

  • 12 ounces organic tempeh

Vegetables:

  • 1/4 to 1/2 cup carrots, julienned
  • 1/4 to 1/2 cup zucchini, julienned

Flavoring:

  • 1/2 cup (4 fl oz.) coconut milk (canned, not beverage)
  • 1Tbsp green curry paste
  • 1/2 to 1 cup fresh cilantro (to taste), chopped
  • 2 Tbsp sesame seeds
  • 2 Tbsp hemp seeds
  • 1/2 cup green onions, chopped or julienned

Instructions:

  1. Cook brown rice (or whole grain of your choice)
  2. Prep all veggies and ingredients and place in mixing bowl with rice
  3. Heat a wok or sauté pan on medium-low.
  4. Stir-fry carrots for 2 minutes, before adding in zucchini and tempeh for 2 more minutes
  5. Add coconut milk and green curry paste to the pan. Stir ingredients until properly mixed and warmed.
  6. Pour sauce over ingredients in large mixing bowl; toss and serve.

Variation 2: Kale Sweet Potato Dragon Bowl

(Serves 3 to 4)

Ingredients:

Whole Grains:

  • 1 medium sweet potato, roasted and roughly chopped
  • 1 cup cooked millet

Protein:

  • 1 cup cooked white beans

Vegetables:

  • 5 leaves lacinato/dinosaur kale, sliced or torn into bite-sized pieces
  • 1/4 cup fresh radish, chopped

Flavoring:

  • 2 cloves garlic, minced
  • 1/3 of medium red onion, thinly sliced lengthwise or shaved
  • 2 Tbsp olive oil
  • 1 Tbsp apple cider vinegar
  • 1 Tbsp herbes de Provence

Instructions:

  1. Heat skillet or frying pan over medium-high heat; add olive oil, roasted sweet potatoes and garlic. Fry until sweet potatoes are lightly browned on each side.
  2. Prep vegetables. Cooking is optional: add sliced kale last minute to slightly sauté until just wilted, or keep kale raw.
  3. In a large serving bowl, add millet, sweet potatoes and vegetables.
  4. Toss millet, vegetables, and white beans with olive oil, apple cider vinegar and herbes de Provence before serving.

Version 3: Nutty Dragon Bowl

(Serves 3 to 4)

Ingredients for Dragon Bowl:

Whole Grains:

  • 1 cup brown rice, uncooked

Protein:

  • 3/4 cup cashews, or almonds

Vegetables:

  • 1/2 cup carrots, julienned
  • 1/2 cup zucchini, julienned
  • 1/2 cup mushrooms, sliced (unsliced enoki, crimini, or shitake mushrooms add extra flavor, but white mushrooms do the trick as well).
  • 1/2 cup red cabbage, thinly sliced
  • 1/4 cup fresh cilantro, finely chopped
  • Flavoring

Satay Sauce:

  • 4 Tbsp nut or seed butter (such as peanut or almond)
  • 1/4 cup gluten-free tamari sauce
  • 1 Tbsp Sriracha, or Asian-style hot sauce
  • 2 tsp of maple syrup, agave nectar, or orange juice
  • 3 tsp lime juice or rice vinegar
  • 1Tbsp sesame oil
  • 1/4 tsp of fresh ginger, grated

Instructions:

  1. Cook your brown rice in a rice cooker or cooking pot.
  2. Make satay sauce:
  3. Combine hot sauce, nut butter, ginger, sesame oil, tamari, lime juice and sweetener in a small bowl.
  4. Pour into wok and heat at a low temperature for 5 minutes, until ingredients are thoroughly combined.
  5. Prep veggies and remaining ingredients (except cilantro) and add to wok with satay sauce.
  6. Let simmer until warm.
  7. Garnish with cilantro. Serve in bowls.