nourriture | parmesan black pepper roasted broccoli...and other items of deliciousness

egg bowl 2 bonjour et bienvenue à la série de nourriture.

today, we are talking about parmesan and black pepper roasted broccoli topped with a hummus smothered patty of sweet potato + black bean + mushroom + ancient grains. finished with a perfectly oozy, golden-yolked pasture egg. and some onion sprouts for crunch and whimsy.

it sure was yummy-scrummy.  broccoli is one of my favorites.  well, ROASTED broccoli, that is.  raw broccoli is just a little too much like munching on a broom.  i mean, i will eat it.  but i prefer it cooked up just a bit or dressed for dinner.

i digress.

so this meal was favorited by our little family and quickly added to the repeat list.

here's what you will need:

  • a block of parmesan for grating
  • black pepper
  • celtic sea salt
  • red chili flakes
  • cold pressed olive oil
  • 2-3 small heads of broccoli, depending on how much you love it.
  • 2 sweet potatoes
  • 1 can or 1 cup of cooked black beans
  • 3 cups of raw mushrooms, your choice
  • 1/4 cup uncooked quinoa
  • 1/4 cup uncooked ancient grains: farro, spelt, etc.
  • 3 eggs + 2 yolks
  • a handful of onion sprouts, or the like
  • hummus of your choice, homemade or store-bought.  just try to keep it clean.

* this serves 2.5 people

* feel free to buy your favorite veggie patty instead of making your own.  there are many tasty and clean options out there.

 

here's what you will do:

preheat the oven to 450.  start by cutting the sweet potatoes into big chunks and cleaning the mushrooms.  scatter both onto a sheet pan with some olive oil and s|p.  roast until softened and browned, about 30 minutes.  cook your grains according to their specifications {tip: when you plan your meals for the week, plan a meal using quinoa and/or other grains a couple of days prior to making this meal and cook extra.  save the extra in the fridge and pull it out when you need it instead of having to cook it the day of} once the mushrooms and potatoes are cooked, remove them from the pan and set the pan aside for the broccoli.

to make the patties, rough chop the mushrooms and remove the skins from te sweet potatoes, which should peel right off. put the potatoes + black beans + mushrooms + quinoa + grains + 2 egg yolks + s|p into a bowl and squish together until combined.  form into patties and set aside.

cut the broccoli into bite-sized florets and add to the used sheet pan with some extra oil and salt.  roast for 20 minutes, turning half way through.  while the broccoli is cooking, add some oil to a saute pan and add the patties until they are browned on both sides.  do not over-cook or flip too often.  leave them alone so they brown and then, one flip for the other side.

once the broccoli is cooked, grate plenty of parm on top, roughly crack some black pepper, and sprinkle with red chili flakes.  put back in the oven and broil for a few minutes until the parm sticks and crisps in places.

remove the patties from the pan and set aside.  use the same pan to fry up your three eggs.  cook just enough to firm up the whites.  keep that yolk runny!

to assemble, place a pile of broccoli in a bowl or on a plate.  top with the veggie patty.  smother the patty in hummus.  top with the egg.  finish with a drizzle of olive oil and some s|p and garnish with the sprouts.  dinner is served!

curator