Description
A flexible anti-inflammatory dinner template featuring a combination of proteins, grains, and roasted vegetables for a nutritious meal.
Ingredients
- Quinoa, brown rice, or farro
- Low-sodium vegetable or chicken broth
- Salmon fillets or other fatty fish
- Skinless chicken breasts or thighs
- Firm tofu or tempeh
- Canned or cooked chickpeas
- Lentils (brown or green)
- Black beans or white beans
- Lean ground turkey or chicken
- Sweet potatoes
- Leafy greens (spinach, kale, Swiss chard)
- Broccoli or cauliflower
- Bell peppers
- Red onions
- Tomatoes
- Avocado
- Olive oil
- Canned diced tomatoes
- Fresh turmeric or ground turmeric
- Fresh ginger
- Garlic
- Lemon and/or lime
- Ground cumin
- Smoked paprika
- Black pepper
- Plain Greek yogurt or dairy-free yogurt alternative
- Fresh herbs (cilantro, parsley, basil)
- Nuts or seeds (almonds, walnuts, pumpkin seeds)
- Salt and pepper to taste
Instructions
- Prepare aromatics and herbs: Mince garlic, grate fresh turmeric, peel and grate ginger, chop fresh herbs, and dice red onions.
- Cook the grain/base: Simmer quinoa, brown rice, or farro in low-sodium broth until fluffy and tender.
- Roast the vegetables: Toss chosen vegetables with olive oil, smoked paprika, salt, and pepper; roast at 400°F (200°C) until caramelized and tender.
- Sear or cook the protein: Sear salmon fillets, chicken, tofu, or tempeh with seasoning until cooked through.
- Warm legumes or ground meat: Warm canned or cooked legumes with spices and garlic.
- Assemble and finish: Layer grains, protein, and roasted vegetables. Top with lemon juice, herbs, yogurt, avocado, and nuts.
Notes
Can be easily customized for dietary needs. Great for meal prep and weeknight dinners.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Baking, Searing, Simmering
- Cuisine: Mediterranean