If there’s one meal I eat the most (aside from breakfast foods) it’s a nourish bowl. This dish is so easy to prepare for a quick dinner and doubles as a delicious lunch to prep for the week. I love that not only is it hearty, packed with so many good-for-you foods but it’s so versatile! You really can’t mess this dish up and it’s a great way to use what you have in the fridge!
How to build the best bowl:
Although it’s hard to mess up I do have a few tricks up my sleeve to ensure you get the most out of this dish! Not only do you want it to taste good and look pretty (maybe that one’s just me) but it should provide you with tons of nutrients as well aka ‘nourish’.
- QUINOA– As someone who doesn’t eat meat (aside from eggs) making sure I include a well rounded plant-based protein is key. This protein will not only create a much more satisfying dish than say without but it will also provide (in this case) 8g complete protein and 5g fiber per cup. It has the highest grand of protein per serving than any other grain!
- VEGGIES– Roasted veggies just get me. I literally will roast ANY veggie and be happy but in this case it’s best to stick to the heartier one. In my experience these long of veggies not only cook more evenly when roasting together but they provide a much more filling and fibrous meal. Not to mention all of those antioxidants, vitamins, and minerals! Here are some of my favorite options: carrots, beets, peppers, green beans, squash, cauliflower, broccoli, brussel sprouts, onions, sweet potatoes. I generally use whatever I have on hand (or craving) and use about 1 cup of each.
- GARBANZO BEANS– I find that adding garbanzo beans to this dish not only makes it more satisfying but they roast up so well! Not only do they taste great but they improve bone health to blood pressure to cholesterol.
- GREENS: A bowl just isn’t complete without a fresh bed of greens! Adding some hydrating kale, spinach, arugula, chard, etc. creates a nice balance with the hearty veggies. Tossing them in a fresh squeeze of lemon helps to break them down a bit making digesting raw greens a little easier (perfect for sensitive stomachs that have a hard time digesting raw foods).
- OLIVE OIL– Not all oil is created equal and if you’re going to be using it in a dish that’s dubbed a nourish bowl you should probably use the good stuff. ‘Olive oil and the Mediterranean diet have been shown to reduce the risk of diabetes, dementia, cancer, and heart disease. The American Heart Association recommends olive oil, which is a healthy monounsaturated fat, as an important ingredient in a healthy-heart diet. Other health benefits arise from olives’ abundant phytonutrients, which are naturally occurring antioxidants that promote a healthy immune system and reduce inflammation during digestion.’ – The Furies Olive Oil.
- TOPPINGS– Avocado is just a must for me. It’s full of healthy fats and makes the perfect flavor/texture addition. With that being said you can definitely use your favorite things but keep it minimal (healthy fat is still fat) and try and use a couple of different ingredients to give it a little texture variation. With the avocado I usually like to add hemp hearts or raw pumpkin seeds for some added protein and crunch!
So what will you add to your bowl?
(Pictured: delicata, beets, carrots, green beans, onion, garbanzo beans, kale, avocado, hemp hearts.)
Roasted Veggie Nourish Bowl
Author: The Hungry Happy Mama
Yields: 4 servings
Prep time: 10 minutes
- 1/2 c quinoa (or desired amount- keep in mind it will double in volume once cooked)
- 1 c water
- 4 c hearty vegetables of choice (see above for suggestions)
- 1 can garbanzo beans (chickpeas), rinsed and drained
- 2 tbsp good quality olive oil
- 2 tbsp fresh herbs (I like rosemary and thyme)
- 1/2 tsp garlic powder
- 1/2 tsp sea salt
- A few large handfuls of greens (see above for suggestions)
- Optional for serving: Avocado, pine nuts, pumpkin seeds, hemp hearts, etc.
- Rinse the quinoa (of not pre-rinsed) and add to a pot along with the water. Bring to a boil. Once boiling reduce the heat to low, cover and cook until the water has absorbed. Fluff with a fork and set aside.
- Preheat your oven to 400F.
- Chop all of your veggies into bite-sized pieces and spread evenly along with the chickpeas over a lined sheet pan. Toss with oil and seasonings to coat. Roast for 30 minutes or until fork tender tossing halfway through.
- Once the veggies are ready remove from oven and let cool slightly.
- Prep the greens by tossing a squeeze of fresh lemon juice.
- Plate the greens, quinoa, and veggies then top with avocado, seeds, etc. to serve.
Storing: this dish stores best with greens kept separate. Store quinoa and veggies together with toppings then add the greens once ready to enjoy to prevent wilting. Quinoa and veggies will keep for up to 4 days in the fridge.