Spring is the perfect season to rejuvenate your body with fresh, colorful ingredients—and this vibrant dish delivers both flavor and health in every bite. Featuring a medley of vegetables, fermented foods, and plant-based protein, this bowl offers a complete, nourishing meal with the signature tang of spring: sour.
Sauerkraut, a key ingredient in this recipe, is a probiotic-rich fermented food that supports digestion, promotes gut health, and strengthens the immune system. Enhanced with yellow mustard, its zingy flavor pairs beautifully with the other earthy, seasonal components.
Asparagus, a star of spring, is packed with vitamins A, B-complex, C, E, and K, making it a powerful supporter of bone and liver health. It helps boost liver enzymes that protect against fat buildup in the liver—a perfect detox vegetable for spring renewal.
Dandelion greens are another seasonal superfood. Rich in antioxidants, vitamins A, C, E, and K, potassium, and calcium, they support detoxification and have even shown potential benefits for blood sugar regulation and tumor prevention.
To round out the bowl, tempeh, made from fermented soybeans, offers a complete plant protein, while brown rice, a complex carbohydrate, provides sustained energy and fiber. Together, they anchor the dish as a satisfying, well-balanced meal.
Brown Rice Tempeh Sauerkraut Spring Bowl
Ingredients:
- 1 cup long grain brown rice
- 2 cups water
- 1/2 tsp. sea salt
- 1 (8 oz.) package tempeh
- 1 T. olive oil
- 1 T. tamari
- 1/2 cup frozen peas
- 1/2 cup organic frozen corn
- 1 cup asparagus, cut in 1/4 inch pieces
- 1/4 cup grated carrots
- 2 cups bok choy
- 1/2 cup dandelion greens, chopped
- 1/4 cup minced parsley
- 1 cup sauerkraut
- 2 T. yellow mustard
Instructions:
- In a pot, combine the brown rice and water. Bring to a boil for 2 minutes. Reduce to low, cover, and simmer for 1 hour. Let sit for 5 minutes after cooking.
- In a large mixing bowl, combine the hot cooked rice with sea salt, frozen peas, and corn. The residual heat will lightly cook the vegetables.
- Slice the tempeh into 16 equal pieces. Place in a sauté pan with olive oil and tamari, coating the pieces well.
- Brown the tempeh on medium heat on both sides. Remove from pan, cut into small squares, and add to the bowl.
- Steam asparagus until fork-tender (about 4 minutes) and bok choy for about 1 minute until vibrant green. Add both to the bowl.
- Add the grated carrot, chopped dandelion greens, parsley, sauerkraut, and yellow mustard. Mix well to combine.
- Serve warm, at room temperature, or chilled.
This dish is not only delicious and deeply satisfying, but it also celebrates the best of spring’s nourishing bounty. Whether you’re resetting your system or simply looking for a flavorful new meal, this bowl is a seasonal essential worth savoring.
By Chef Valerie Wilson
