A Balanced Plate: Salt and Pepper Romanesco, Curried Garbanzo Beans, and Bulgur Pilaf
By Kristen Rasmussen, MS, RD
March is National Nutrition Month and we challenge you to choose a balanced plate of fruits, vegetables, whole grains, and lean protein for at least one of your meals each day this month.
For more information about balancing your plate, visit cafebonappetit.com. Here are three simple, yet tasty recipes that, when combined, create a balanced plate. Feel free to experiment with additional herbs and spices.
Salt and Pepper Roasted Romanesco
Fruits and vegetables should make up 1/2 of your plate, or at least one cup of the below
- Chop vegetables such as broccoli, Brussels sprouts, or cauliflower into equal sized pieces, toss with extra virgin olive oil, salt, and pepper, and roast at 400 degrees F for 10-15 minutes (broccoli or cauliflower), 30 – 40 minutes (Brussels sprouts), or until browned.
Curried Garbanzo Beans
Lean protein should make up 1/4 of your plate, which is 1/2 cup of the below
- Soak beans or legumes over night. Cook 1 part dry beans in 2 parts water until liquid is absorbed (about 20 minutes for lentils, 1 hour for garbanzo beans). Add spices such as curry, turmeric, cumin, or and garam masala to taste.
Whole grains should make up 1/4 of your plate, which is 1/2 cup of the below
- Soften diced onion and carrots in vegetable or olive oil over medium heat. Add 1 part dry bulgur and cook briefly, coating the grains in oil. Add 2 parts broth and cook until liquid is absorbed, about 10 minutes.