The Prairie Power Bowl

Source:   |  Category: Entree, Ground Flaxseed

This bowl showcases a lime, coconut-scented barley and lentil mix. These key prairie-grown foods are paired up with roasted cauliflower and sweet potato. A flaxseed dressing rounds out our shout-out to the prairies. Recipe by Zannat Reza from Thrive360


  • To make the lentil barley mix (adapted with permission from
  • 1 Tbsp (15 mL) canola oil
  • 1 medium onion, finely diced
  • 1 Tbsp (15 mL) minced fresh ginger
  • 2 cups (500 mL) vegetable stock
  • 1 can (14 oz/498 mL) reduced-fat coconut milk
  • 3/4 cup (175 mL) green lentil
  • 3/4 cup (175 mL) pearl barley, rinsed and drained
  • Half lime zest & juice
  • 2 Tbsp (30 mL) chopped fresh cilantro (save some for garnish)
  • 1/3 cup (75 mL) toasted unsweetened coconut flakes (save some for garnish)
  • 1/2 tsp (2 mL) salt
  • 1/2 tsp (2 mL) black pepper
  • Roasted winter vegetables:
  • 3 cups (750 mL) cauliflower floret
  • 3 cups (750 mL) sweet potato 1/2” cube
  • 3 Tbsp (45 mL) canola oil
  • Pinch of salt
  • Dressing:
  • 1/4 cup (60 mL) canola oil
  • 2 Tbsp (30 mL) flaxseed
  • 1 lime, zest + juice
  • 1 Tbsp (15 mL) chopped fresh cilantro
  • 1 tsp (5 mL) Dijon mstard
  • 1 tsp (5 mL) honey
  • 1/4 tsp (1 mL) salt
To make the lentil barley mix (adapted with permission from Tbsp canola oil1 medium onion, finely diced1 Tbsp minced fresh ginger2 cups vegetable stock1 can (14 oz) reduced-fat coconut milk3/4 cup green lentil3/4 cup pearl barley, rinsed and drainedHalf lime zest & juice2 Tbsp chopped fresh cilantro (save some for garnish)1/3 cup toasted unsweetened coconut flakes (save some for garnish)1/2 tsp salt1/2 tsp black pepperRoasted winter vegetables:3 cups cauliflower floret3 cups sweet potato 1/2” cube3 Tbsp canola oilPinch of saltDressing:1/4 cup canola oil2 Tbsp flaxseed1 lime, zest + juice1 Tbsp chopped fresh cilantro1 tsp Dijon mstard1 tsp honey1/4 tsp salt


  1. For Lentil Barley Mix:
  2. Heat oil in a medium size pot, and add onion and ginger.
  3. Stir in stock and coconut milk. Add lentils and barley, stir, and bring to a boil. Turn heat down, cover with a lid and simmer for 25-30 minutes, or until the lentils and barley are tender. Stir every few minutes.
  4. Once cooked, add the lime juice and zest. Stir in cilantro, coconut flakes and season with salt and ground black pepper.
  5. For Roasted Winter Vegetables and Dressing:
  6. Preheat oven to 400ºF (200ºC).
  7. In a bowl, toss vegetables with canola oil and salt, spread on a baking sheet. Roast for 30 minutes until tender.
  8. In a small bowl, whisk together dressing ingredients.
  9. To assemble bowls, divide lentil barley mix and roasted vegetables equally among four bowls. Drizzle with lime cilantro dressing.

Yield: 6 bowls.

Serving Size:  One Power Bowl.

Nutritional Analysis

Total Fat6 g
Cholesterol0 mg
Carbohydrates59 g
Fiber12 g
Sugars9 g
Protein11 g
Sodium540 mg
Potassium691 mg

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