Miso Glazed Brussels Sprouts & Farro Bliss Bowl
Roasted miso glazed brussels sprouts and squash paired with farro in a nourishing bliss bowl. An easy to make vegan dinner that comes together in 30 minutes.
Now that we’ve done a round of vegan lunch ideas, I asked you guys what you wanted to see next, and you all voted for 30 minute dinner ideas. This week, let’s start it off with this tasty Miso Glazed Brussels Sprouts & Farro Bliss Bowl. Everything, including the grains can be made in just 30 minutes.
Why You’ll Love This Easy meal
- The reason this meal is easy is because there’s only 2 things to chop and everything roasts on one pan. I’m very big into sheet pan meals for their ease of assembly and lack of hands on time.
- This whole meal comes together in just 30 minutes. So, if you are looking for a quick meal with flavor, this one is it.
- A flavorful vegan meal using simple ingredients. Our big push of umami flavor comes from the miso paste we use in the sauce.
Key Ingredients and Substitutions
- Chickpeas: I recommend using canned chickpeas for time. Rinse and drain them well and it should remove a significant amount of sodium if you are concerned. You can also use no added sodium canned chickpeas if preferred.
- Kabocha Squash: I love this variety of squash in the winter months. It’s hearty, mildly sweet and roasts up fast. You can also try swapping for butternut squash if desired.
- Brussels Sprouts: A great cruciferous vegetable that roasts up wonderfully in the oven. This hearty veggie can be swapped out for broccoli.
- Miso Paste: For a good mellow flavor, I used a white miso paste. Yellow works great here too. This helps to provide our umami flavor.
- Sriracha: For a tangy and spicy kick. You can also use hot sauce or omit if desired.
- Maple Syrup: Helps to sweeten and balance our sauce that helps to compliment the savory and bitter notes from the sprouts. You can substitute your preferred liquid sweetener of choice.
- Seasonings: Garlic and onion powder to coat the roasting vegetables and a pinch of cinnamon and ginger to compliment the sauce that we toss the roasted veggies in at the end.
How to Make a Bliss Bowl
To make this meal in the 30 minute time frame, start by bringing a large sauce pan filled with water to a boil. Then set your oven to preheat.
While everything is warming up, cut your vegetables and dry your chickpeas. Add them all to a lined baking sheet and toss with some oil, garlic powder, onion powder and salt. Then place everything in the oven to roast.
Add your farro to the pot of boiling water and set a timer for 15 minutes. Once the farro cooks, drain well and place back in the pot to begin drying off.
In a small bowl or mug, combine all the sauce ingredients and make sure to whisk really well to eliminate any lumps in the sauce. Once the veggies come out of the oven, drizzle with some of the sauce and toss to coat on the sheet pan.
Serve yourself a serving of farro and top with the chickpea and veggies. Feel free to top with any leftover sauce as desired.
Tips for the Perfect Bowl
- Add the sauce to the vegetables after they roast. Do not roast the veggies in the sauce as it will make the miso paste more bitter if heated at a very high temperature.
- Make sure to whisk your miso paste well. Before adding to your vegetables, make sure it is fully dissolved and no lumps remain.
- Cook your farro similar to how you cook pasta. Bring a pot of water to a boil and salt it well. Add the farro and cook it for 15 minutes. Drain and allow the farro to sit and dry off a little before serving.
- Dry your chickpeas. I like to rub them in a clean kitchen towel after I’ve rinsed and drained them. Rubbing them in the towel will help remove excess moisture, which will help improve their texture.
- Make sure you are using a sharp knife. This will make sure that you can cut into and cube your squash a lot faster.
- Place your veggies cut side down for even roasting.
Frequently Asked Questions
You may hear various names thrown out there to describe a plant-forward bowl. Whether you are referring to a nourish bowl or bliss bowl, they follow the same concept and idea for a nourishing plant heavy meal. This bowl in particular is all vegan. You can separate different components of the meal if desired, but I find just mixing everything together on the sheet pan the easiest and fastest way to assemble.
As the name suggests, a nourish bowl likely includes many nourishing elements in the form of vegetables, beans and grains. Just like with any food, making sure to eat enough to satisfy your specific nutrient needs is important. If you aren’t sure what balancing your plate looks like for you I would suggest meeting with a dietitian that can go over your specific needs.
This is dependent on the ingredients of the bowl. However, the hearty brussels sprouts, kabocha squash, farro and chickpeas in this specific bowl can be stored in airtight containers in the fridge for up to 5 days. You can meal prep this by portioning out your grains, veggies and chickpeas into each individual container for easy grab and go meals throughout the week. Or you can change it up by serving the veggies over farro one day or in a wrap the following day.
More Tips to Make a Quick Plant Based Meal
Whenever using short cuts, really assess how it will likely impact the meal. While I love a good 30 minute meal, I always test it with the intention of not compromising taste.
This recipe provided short cuts like limiting the number of vegetables used and primarily utilizing ground spices and simple condiments to help speed things along. Feel free to use fresh ginger or garlic as desired. Here are a few other tips that may help as well.
- Make sure to preheat the oven and get a pot of water boiling before you go ahead and chop anything.
- Leave the skin on squash like kabocha squash or butternut squash. The skins are totally edible and will provide even more nutrition in the form of extra fiber, vitamins and minerals normally concentrated in the skin.
- Use parboiled grains. I used a 10 minute cooking farro in this recipe, which meant I only had to boil for 10 minutes instead of 15-17 minutes like I normally would for regular farro.
- Prechopped vegetables save a lot of time! They are still nourishing. Prepared veggies always tend to lead us to eating more veggies which is the goal!
More 30 Minute Meal Inspiration
- Chipotle Pinto Bean and Plantain Stew
- Creamy Sun-Dried Tomato Pasta
- Tofu Broccoli Stir Fry
- Easy Balsamic Tofu
- Chickpea Coconut Curry
Miso Glazed Brussels Sprouts & Farro Bliss Bowl
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 3 servings 1x
- Category: Main Dish
- Method: Baking
- Cuisine: American
- Diet: Vegan
Description
Roasted miso glazed brussels sprouts and squash paired with farro in a nourishing bliss bowl. An easy to make vegan dinner that comes together in 30 minutes.
Ingredients
- 1, 15 oz can chickpeas, rinsed and drained
- 2 cups kabocha squash, chopped into 3/4–1 inch pieces with skin on
- 2 cups brussel sprouts, halved
- 1 tbsp avocado oil
- 1/2 tsp onion powder
- 1 tsp garlic powder
- 1 cup dry farro
- 1 tbsp miso paste
- 2 tsp sriracha
- 1 tbsp maple syrup
- 1 tbsp warm water
- 1 tsp rice wine vinegar
- Pinch of ginger powder
- Pinch of cinnamon, optional
- Salt as needed
Instructions
- Preheat oven to 425F. Fill a large sauce pan with water and bring to a boil and sprinkle with a generous amount of salt like you would if boiling water for pasta.
- Place your chickpeas in a clean kitchen cloth and carefully rub the chickpeas dry to help remove any excess moisture after rinsing them. Remove any excess chickpea skins that happen to rub off the chickpeas in the process.
- Add your chickpeas, chopped brussels sprouts and squash to a sheet pan then sprinkle with salt, garlic powder and onion powder along with a drizzle of oil. Toss everything to combine and then spread everything out in a single layer on your baking tray, veggies placed cut side down. Place the pan in the oven for 20 minutes to allow the squash to get tender.
- Pour the farro into the boiling water and set a timer for 15 minutes for it to cook and become tender. Once cooked, drain the water and place back in the pot and set aside.
- Add the remaining ingredients to a mug or small bowl and whisk until there are no lumps in the sauce. Once the veggies have cooked, pour a few spoons of the sauce over the sheet pan and toss to coat.
- To serve, add a serving of farro to a plate and top with the chickpea and vegetable mixture. Top with extras like cilantro, sesame seeds and extra miso sauce if desired.
Notes
Add the sauce to the vegetables after they roast. Do not roast the veggies in the sauce as it will make the miso paste more bitter.
Make sure to whisk your miso paste well ensuring no lumps remain.
Cook your farro similar to how you cook pasta. Bring a pot of water to a boil and salt it well. Add the farro and cook it for 15 minutes. Drain and allow the farro to sit and dry off a little before serving.
Dry your chickpeas. Rubbing them in the towel will help remove excess moisture, which will help improve their texture.
Make sure you are using a sharp knife. This will make sure that you can cut into and cube your squash a lot faster.
Place your veggies cut side down for even roasting.
If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.
★ Catherine
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