This is the breakfast that Mr. Kern and I eat just about every day. I make a BIG batch every 5 days or so and we reheat a good sized scoop for each of us in a frying pan in the morning. To keep us from getting tired of having the same thing over and over, I’ll swap another vegetable for a couple of the carrots or use a different whole grain or variety of bean. I’ll post just the basic recipe here and give substitution and change up suggestions at the end. No matter what subs I make, the method stays the same.
The first thing I do is crank the oven to 450 degrees and peel up about 8 carrots. If my carrots are huge I might only use 7. But this isn’t baking, so you can use as much or as little of the root veggies as you like. You can see in this picture that I replaced one of the carrots with a parsnip. Tricky!
I cut the root veggies into matchsticks because they roast quickly and evenly if everything is the same size. AND the small pieces fit nicely on the big spoons we use when we eat it – a nice little bonus.
Toss the veggies with olive oil and some salt, garlic powder, and oregano. (*Note: I actually prefer to use Wegman’s Organic Basting Oil instead of olive oil, garlic powder and oregano. It’s sunflower oil with garlic flavor and herbs and tastes and smells DIVINE. However, I know it isn’t available everywhere. This combo will get you very close to the same result.) Roast until the carrots are softened and sweet and start to char on the edges. This takes about 12-18 minutes, but check on them after 10 minutes, stirring them around to check for doneness.
While the vegetables roast, I cook the whole grains, sauté greens, and drain beans so everything can be mixed together.
Heat a small sauce pan over medium heat and add 1/2 cup of dry buckwheat and 1/2 cup of whole oat groats to toast for a minute or two. Add 2 1/2 cups of water, a pinch of salt, stir and let the grains simmer for about 14 minutes. I prefer my grains a bit al dente; the toothsome bite adds chewy texture to the final mix. YUM! Then, drain the grains in a fine mesh sieve so they don’t get everything else soggy.
Heat a large frying pan over medium heat. Drizzle in some olive oil and add a diced onion. Cook and stir until the onion starts to get soft and then add and sauté up two bunches of leafy greens with a sprinkle of salt. I prefer to use a mix of Swiss chard and kale. The prepped and chopped greens just about fill up my 9 cup storage container before they’re cooked (see the container a few photos up with my carrots), which seems like a ton of greens. Trust me, they cook down quite a bit so go as heavy on the leafy portion of this recipe as you dare!
(Here’s a post I made for prepping and storing your greens so you’re not running out for fresh leaves every couple days. Nothing worse than wilted or slimy kale when you need to meal prep!)
When the kale is bright green and has shrunken down, turn off the heat. No need to cook them into oblivion here – they’ll cook a bit more when you heat up a portion later. Drain, rinse, and add two cans of black beans to the greens. Add the drained grains and roasted carrots and mix it all together. Squeeze some lemon over the whole business if you like.
That’s it! Lid this delicious mix and stash it in the fridge to have a filling, veggie packed morning meal ready to go all week. It’s delicious reheated as is. Let the mix sit in a hot frying pan and some of the grains get toasty and nutty. A few cubes of bread cheese or halloumi keep the dish vegetarian and add oozy richness. Mr. Kern likes to add a fried egg to his. Any leftover bits would work well here, too. Even if there is less than a full serving of something left at dinner I’ll save it to add to the pan of breakfast. Nothing needs to go to waste! I’ve used roasted green beans, brussels sprouts, sweet or white potato, sautéed onions and peppers, grilled steak or pork chop, bacon, sausage links… you name it! Even tater tots. Mmmmmmm, especially tater tots 😀
Now, for the substitutions… Swap any greens, grains, canned beans, or roasted veggies in the same volume to keep your tastebuds from getting tired out. These are my tried and true choices:
- Greens: Lacinato kale, curly kale, any variety of chard, spinach (but not the wimpy baby kind), collards
- Grains: Whole oat groats, buckwheat, farro, barley, quinoa
- Beans: Black, pinto, cannelloni, navy, kidney
- Roasted veggies: Carrot is always my base, but I’ll swap a couple of them for parsnips, golden beets, or sweet potatoes. You could use anything here but we shy away from cruciferous veggies, like cauliflower and broccoli since they get stinky as they sit. For a different smell reason, I also don’t use asparagus. But I won’t say any more about that 😉
Veggie Breakfast (Grains, Greens, and Beans)
Fast, filling, veggie-packed meal ready to go all week!
- 7 or 8 carrots, cut into matchsticks
- 1 cup dry whole grains (1/2 c buckwheat, 1/2 c oat groats)
- 2 1/2 cup water
- 1 small onion, diced
- 2 big bunches of greens (about 9 cups)
- 2 15-oz cans black beans, drained
- garlic powder
- Olive oil
- *Optional: juice of half a lemon
- Preheat oven to 450 degrees.
- Toss carrots with olive oil, salt, and seasonings and roast until edges begin to brown.
- Toast whole grains in a small sauce pan. Add water and stir in a pinch of salt. Simmer until al dente. Strain.
- Heat a large frying pan over medium heat. Add olive oil and sauté onion. Add greens and sauté until bright green and wilted.
- Add beans, drained grains, and roasted carrots to the greens. Mix to combine. (Optional: squeeze juice of half a lemon over the dish)
- Store in the fridge for up to 5 days.
- Reheat to enjoy for a quick, healthy meal!