Nourish Bowl

A nutritious meal, loaded with vegetables, quinoa and a lemony hummus dressing.

Nourish bowls are a go-to in our home as you can use any vegetables you have. Cooked, steamed, roasted or raw. Anything goes. They are super easy to make and perfect for meal prep.

HOW TO BUILD A NOURISH BOWL

The key is to create a nutritious, balanced meal.

VEGETABLES

Any vegetables work well. You can cook, roast, steam or even add them raw.

Make sure to include leafy greens such as lettuce, spinach, kale, cabbage, brussels sprouts.

Roasted root vegetables such as sweet potato, beetroot and carrots are delicious in nourish bowls.

Add a variety of colours for a wider range of nutrients.

HEALTHY FATS

Avocado, olive oil, olives, tahini, seeds and nuts all good sources of healthy fats.

PROTEIN

Tofu, Tempeh and edamame beans are all good sources of protein.

Lentils and legumes, such as chickpeas and black beans

Vegetables high in protein include spinach, broccoli, sweet potato, green peas, asparagus, brussels sprouts and mushrooms.

Quinoa

WHOLE FOOD CARBS

Options such as quinoa, sweet potato, wild rice, whole grains, beans and corn.

A FEW ADD-ONS IDEAS

Add fermented foods such as sauerkraut or kimchi.

Pickled cucumber, pickled onions or pickled radishes are great to add.

Add guacamole, pesto's or hummus or drizzle with a tahini dressing and your favourite spices.

Finish with fresh herbs

VARY IT UP

by adding fruit such as mango, pineapple or berries to your bowl.

On Saturday we went to our local weekend farmers market and bought a bunch of fresh vegetables, include cauliflower and purple sprouting broccoli. Both perfect to use in nourish bowls.

SO TODAY I USED

oven-roasted cauliflower
steamed purple sprouting broccoli
oven-roasted sweet potato
avocado
lettuce
pickled cucumber
cooked quinoa
and a lemony hummus dressing.

THE DRESSING

I made a dressing using 2 - 3 tablespoons of hummus and added another 2 tbsp tahini, a splash of water and a bit more lemon juice to give it a runnier consistency.

Alternatively you can simply drizzle the vegetables with tahini and a squeeze of lemon juice.

You can basically use any dressing of choice. I recommend a homemade dressing so you know exactly what is in it.

I also added a splash of hot sauce, for a bit of bite.

OTHER VEGETABLES GREAT FOR NOURISH BOWLS

asparagus
green beans
cabbage
beetroot
brussels sprouts
squash or pumpkin
potatoes
peas
edamame beans
carrots
bell peppers
courgette
tomatoes
radish
mushrooms
basically any veg you like

If you are adding raw vegetables, make sure to wash them properly.

NOURISH BOWL

A nutritious meal, loaded with vegetables, quinoa and a lemony hummus dressing.

Serves: 2 - 3

Time to build the bowl: 5 - 10 min

INGREDIENTS

1 cup cooked quinoa
2 - 3 handfuls copped lettuce or baby leave spinach
1 sweet potato, roasted or steamed
10 - 12 steamed, long stemmed broccoli
1 small head of cauliflower, oven-roasted or steamed
half an avocado, sliced or diced
sea salt & black pepper, to taste

Options for serving:

pickled cucumber or pickled onions
Hummus dressing or lemony tahini dressing, or dressing of choice
fresh herbs, such as basil
sesame seeds
your favourite seasoning
Hot sauce or fresh chilli

INSTRUCTIONS

To assemble: divide the leafy greens between two bowls and add a couple tablespoons of quinoa to each bowl.
Add the rest of ingredients to your liking.
Drizzle with the dressing.
Season with sea salt and black pepper.
Enjoy hot or cold.