Bursting with spring, sunshiney flavors and feels, this easy and nutrient-packed Italian Broccolini Millet Bowl with Lemony Parsley Sauce is full of beautiful flavor, satisfying goodness, and superfood nourishment.  Perfectly seasoned broccolini, peas, and cannelloni beans with chewy, nutty millet; drizzled with a Lemony Parsley Sauce (aka dream sauce); and sprinkled with vegan parm and lemon zest takes this bountiful bowl to the next level of fresh, wholesome goodness – total veggie paradise!

Whole Food Plant Based, vegan, plant based, oil free, refined sugar free, no highly processed ingredients, and gluten free.

Hi there, Ameera here!

Spring is almost here! Can’t you believe it? I know, it’s so cliche to say how “fast time flies,” but seriously, where did January and February go? Even though I’m not a winter person and I really want to feel the warm sunshine on my face, I don’t want time to fly…

Buuuuut, I’m super excited that we are getting closer to summer – YAY! To celebrate the upcoming first day of spring, we are busting out this beautiful, refreshing, and simple dish that packs a POW of yum. Can’t wait to share it with you!

Broccolini/Broccoli

Isn’t broccolini so pretty with its petite florets and slender stocks?  AND it tastes great too!  It’s one of my favorite cruciferous veggies, and my dad loves it too.  He always says,“Got to get in my crustaceans on my McGreger’s dozen!”   Uhhh Dad, it’s cruciferous and it’s Dr. Greger’s Daily Dozen! Now I know where I get mixing up words and phrases from – LOL  😀  Ever since Dad read “How Not to Die”, he is all about eating cruciferous veggies. Woo hoo!!!

We all should be all about cruciferous veggies, right? They are so good for you, and here’s a fantastic cruciferous packed dish.

If you can’t fine broccolini or you simply prefer to use broccoli, that works perfectly fine as well for this dish.  Just make sure you cut the broccoli into very small broccoli florets, so they cook faster.

Glorious Grains

You can also swap out the millet for your favorite grain. There are so many delicious options to choose from; here are some great alternatives: barley, couscous, farro, or quinoa.  All work really well in this dish! But keep in mind, not all listed above are gluten free. If you need to be GF, choose an appropriate grain.

We love millet.  It has this beautiful kind of “nutty” flavor to it.  It’s an ancient grain, and it’s loaded with nutritional value. A 3.5 oz. serving has excellent fiber and packed with nutrients: 24% Riboflavin, 31% Niacin, 29% B6, 21% Folate, 23% Iron, 32% Magnesium, 76% Manganese and 41% Phosphorus of the Daily Recommended Values, not to mention a ton of other goodness including: zinc, copper, potassium, etc.

Now add all the vitamins and nutrients from all the other ingredients in this dish, and you have a true powerhouse bowl of healthiness, right?  Yup!!

Bountiful Bowls

This Italian bowl of yumminess is so much fun with its vibrant colors, tantalizing textures, and saucy yumminess. This bowl comes together so beautifully with the real start of the show… Lemony Parsley Sauce! That’s right, this creamy, sauce really add the perfect touch. Drizzle it all over and dig in – a total MUST! It perfectly accentuates the broccolini, peas, cannelloni beans and millet with its light, refreshing, and utterly delicious flavors! Plus, it’s a perfect meal prep dish – win, win, win! I’ll let Mom tell you more!

Hi! Robin here.

When Monkey made this dish for me, I couldn’t get over how pretty is was! It looks like spring-time in a bowl!  The sauce, oh wow, don’t get me started on the sauce! Anytime parsley is involved, I am all about it!

Parsley, really?  Yup parsley!  The fresh parsley in the lemony sauce just boosts the freshness of the dish!  Monkey had originally tried cilantro, but parsley actually was a better choice. Added just the right amount of vibrancy without overwhelming the other tasty flavors.

We would love for you to give this recipe a try!  If you try it, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us!  We would love to hear from you.

Products Used:

• Ceramic/enamel lined Dutch oven, nonstick deep skillet, or similar large stock pot/skillet with a tight-fitting lid
• Small/Medium stock pot to cook the millet (or barley, couscous, quinoa, etc.)

Italian Broccolini Millet Bowl

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• Author: Monkey and Me Kitchen Adventures
• Prep Time: 10 Minutes
• Cook Time: 15 Minutes
• Total Time: 25 Minutes + (Cooked Grains)
• Yield: 4 Servings 1x
• Category: Dinner
• Method: Stovetop
• Cuisine: Italian

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Description

Bursting with spring, sunshiney flavors and feels, this easy and nutrient-packed Italian Broccolini Millet Bowl with Lemony Parsley Sauce is full of beautiful flavor, satisfying goodness, and superfood nourishment.  Perfectly seasoned broccolini, peas, and cannelloni beans with chewy, nutty millet; drizzled with a Lemony Parsley Sauce (aka dream sauce); and sprinkled with vegan parm and lemon zest takes this bountiful bowl to the next level of fresh, wholesome goodness – total veggie paradise!

Whole Food Plant Based, vegan, plant based, oil free, refined sugar free, no highly processed ingredients, and gluten free.

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Ingredients

Scale 1x2x3x

• 2/3 cup red onion, fine dice
• 2/3 cup red bell pepper, fine dice
• 1 Tablespoon minced garlic
• 8 to 10 oz. broccolini (or tiny broccoli florets)
• 3 Tablespoons lemon juice
• 1/3 to ½ cup water
• 1 teaspoon miso
• 1 – 15 oz. can cannelloni beans, drained and rinsed
• 1 cup frozen peas
• 1 ½ cups cooked millet (or barley, couscous, quinoa etc.)

 Spice/Herb Ingredients:

• ½ teaspoon onion powder
• ½ teaspoon garlic powder
• ½ teaspoon dried thyme leaves *
• 2 teaspoons Italian Seasoning
• Pinch coriander
• ½ teaspoon sea salt (+/- to taste) *
• ¼ teaspoon black pepper

 Toppings:

• Italian Lemony Parsley Sauce (See recipe below)
• Vegan Parmesan Cheese (optional)
• ½ teaspoon of fresh lemon zest (optional)

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Instructions

1. Cook the millet (or barley, quinoa, etc.) per package directions.  Set aside.
2. Make the Lemony Parsley Sauce (see recipe below in blog post).
3. In a large ceramic/enamel-lined Dutch oven, skillet or similar stock pot, add the red onion and red bell peppers, sauté over medium-high heat for several minutes. Then add the minced garlic, sauté for 30 seconds, then add the lemon juice, water, miso, and all the Spice/Herb ingredients, stir to combine.
4. Add the frozen peas, cannelloni beans, then lay the broccolini (cut off and discard the touch ends) on top, increase the heat until boiling, then immediately lower to a simmer, cover with a lid, and cook until the broccolini reaches the desired tenderness. Add additional water by the Tablespoon as the water evaporates.
5. To assemble, place some cooked millet (or cooked quinoa, barley, etc.) in a bowl, add the seasoned beans/pea mixture, then lay the broccolini on top. Drizzle with the Lemony Parsley Sauce, sprinkle some Vegan Parmesan Cheese, and a tiny sprinkle of lemon zest.

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Notes

*Miso:  We used Miso Master Organic Mellow White Premium Lite Miso, Certified Gluten Free.  Miso really lends itself to balancing flavors when you don’t use oil.  If you are going to live the Whole Food Plant Based lifestyle, then you will quickly find that miso is your friend.  Miso is simply a paste made from fermented soybeans, barley or rice malt. We use a gluten-free mellow white miso. It is Whole Food Plant Based compliant, and most grocery or health food stores carry it these days. You can find it in the refrigerator section.  A lot of Vegans and Whole Food Plant Basers call it “the secret weapon” because it really brings that rich umami flavor forward in a lot of dishes.  Since we discovered it, we use it a lot.  Simply because it really adds something special to our dishes that you just can’t get with other ingredients.  It has a long refrigerator shelf life because it is fermented.  So, if you can’t find it locally, we suggest that when you are taking any trips out of town, find a store that carries it, take a small ice chest and stock up.

*Dried Thyme:  If using ground thyme, use ¼ to ½ the amount indicated in the recipe.

*Sea Salt:  Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

*Servings: 4

*Storage:  Refrigerate and use within 5 days.

Annnnnd don’t forget the make the special sauce! It’s definitely must 😀

Lemony Parsley Sauce

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• Author: Monkey and Me Kitchen Adventures
• Prep Time: 5 Minutes
• Total Time: 5 Minutes + (Cashew Soak Method)
• Yield: About 2/3 Cups 1x
• Category: Sauces
• Cuisine: Italian

Print Recipe

Pin Recipe

---

Description

Bursting with spring, sunshiney flavors and feels, this easy and nutrient-packed Italian Broccolini Millet Bowl with Lemony Parsley Sauce is full of beautiful flavor, satisfying goodness, and superfood nourishment.  Perfectly seasoned broccolini, peas, and cannelloni beans with chewy, nutty millet; drizzled with a Lemony Parsley Sauce (aka dream sauce); and sprinkled with vegan parm and lemon zest takes this bountiful bowl to the next level of fresh, wholesome goodness – total veggie paradise!

Whole Food Plant Based, vegan, plant based, oil free, refined sugar free, no highly processed ingredients, and gluten free.

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Ingredients

Scale 1x2x3x

• 1/2 cup raw cashews
• ½ cup fresh parsley leaves (lightly packed)
• ¼ cup + 2 Tablespoons water
• 2 Tablespoons white balsamic vinegar
• 1 Tablespoon lemon juice
• 2 teaspoons miso *
• 1 teaspoons Italian Seasoning
• ½ teaspoon onion powder
• ½ teaspoon garlic powder
• Pinch coriander
• ¼ teaspoon sea salt (+/- to taste) *
• Pinch black pepper

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Instructions

1. Place the raw cashews in a bowl, cover with boiling water and allow to sit for 20 minutes. Drain off water, then place in a high-speed blender with all the remaining ingredients. Process for one minute or until smooth and emulsified.

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Notes

*Miso:  We used Miso Master Organic Mellow White Premium Lite Miso, Certified Gluten Free.  Miso really lends itself to balancing flavors when you don’t use oil.  If you are going to live the Whole Food Plant Based lifestyle, then you will quickly find that miso is your friend.  Miso is simply a paste made from fermented soybeans, barley or rice malt. We use a gluten-free mellow white miso. It is Whole Food Plant Based compliant, and most grocery or health food stores carry it these days. You can find it in the refrigerator section.  A lot of Vegans and Whole Food Plant Basers call it “the secret weapon” because it really brings that rich umami flavor forward in a lot of dishes.  Since we discovered it, we use it a lot.  Simply because it really adds something special to our dishes that you just can’t get with other ingredients.  It has a long refrigerator shelf life because it is fermented.  So, if you can’t find it locally, we suggest that when you are taking any trips out of town, find a store that carries it, take a small ice chest and stock up.

*Sea Salt:  Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

*Servings:  Makes about 2/3 cup

*Storage:  Refrigerate and use within 5 days.

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