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PlantPlate.com is here to provide the recipes, information, and practical advice needed to follow a healthy plant-based diet. Whether you're interested in improving your health, losing weight, or eating more sustainably, a whole foods plant-based diet may be the perfect solution for you.

My name's Emma, and I started PlantPlate in 2013 with the help of my husband Scott, a web developer and fellow plantivore. I’m a certified Plant-Based Nutritionist who loves to cook, and I've followed a plant-based diet for over a decade. Having lived in various locations throughout the world - sometimes on a shoestring budget, and often with irregular and demanding work schedules - I’ve had to constantly adapt my diet in order to make it work. It’s taught me a lot, and it’s motivated me to show others just how accessible and enjoyable this way of eating can be.

The recipes featured on PlantPlate are based on minimally processed plant foods, including fruits, vegetables, whole grains and legumes. They're free from all animal products, processed oils and refined carbohydrates, and are made with simple and affordable ingredients. Our articles are aimed at providing you with plant-based know-how when it comes to shopping, cooking, nutrition and day-to-day living. We have answers to common questions and share practical knowledge that we have acquired through experience. Finally, the resources section contains links to books, DVDs, and video presentations from some of the world's leading experts on plant-based nutrition. It is our hope that these resources will help you to fully understand and evaluate the health benefits of this wonderful way of eating.

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Rainbow Grain Bowl

RECIPE By PlantPlate
Ideal for weeknight dinners and work lunches, this simple, versatile dish can be thrown together with any variety of whole grains, colourful vegetables, herbs and spices.

Prep Time: 10 Minutes
Cook Time: 15 Minutes
Yield: Serves 4

Notes:

The great thing about this dish is that it's extremely versatile- you can dice and sautee different vegetables that you have on hand and adapt the recipe to suit your preferences. Zuchinnis, sweet potatoes, sliced green beans, mushrooms or butternut squash can all be used in place of, or as well as, carrots and peppers.

If you're making this dish for the family, adjust the spices to suit the tastes of little ones. You can also experiment with different spices, or substitute fresh herbs such as coriander (cilantro) or oregano in place of parsley.

To make this dish gluten free, use a gluten free whole grain as your base, such as brown rice, millet or quinoa.

McDougall Maxiumum Weight-Loss Followers will need to omit the sunflower seeds to meet MWL guidelines.

Ingredients:

  • 4 cups cooked whole grain, such as bulgur (pictured), brown rice, millet, quinoa, or whole wheat cous cous
  • 1/2 cup low sodium vegetable broth
  • 2 medium carrots, diced
  • 1 large red bell pepper, diced
  • 1/2 tsp. sweet or smoked paprika
  • 1/4 tsp. cayenne pepper (omit for kids!)
  • 3/4 tsp. ground cumin
  • 1/2 tsp. garlic granules
  • 1 cup corn kernels (fresh or frozen)
  • 4-6 cups leafy greens, such as baby spinach leaves, chopped kale or chard
  • 3 tbsp. chopped fresh parsley
  • 3 tbsp. sunflower seeds (optional)

Instructions:

  1. First, toast your sunflower seeds. Place them in a small saucepan over a medium heat; shake the pan every 15-20 seconds to evenly toast. When the seeds are lightly browned and just fragrant, remove from the heat and set aside.
  2. Next, heat the vegetable broth in a large pot on a medium-high setting. Add the carrots, bell pepper, paprika, cayenne, ground cumin and garlic granules. Sautee for 5 minutes until the vegetables are tender, adding more water as required to prevent the ingredients from sticking.
  3. Add the corn kernels and your greens of choice, stir, and cook until the greens are just wilted (baby spinach will take almost no time, kale or chard a bit longer.) Next, add the cooked grains and parsley, stir, and gently heat until the grains are warmed through.
  4. Divide among bowls, sprinkle with toasted sunflower seeds, and serve.

Leftovers can be stored in containers in the refrigerator for up to 48 hours.