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This vegan Nourish Bowl is packed with plant-based protein, healthy fats and leafy greens. Made with crunchy chickpeas, cauliflower, spinach and creamy tahini dressing this vegan meal prep recipe tastes absolutely delicious and is good for you too. Save time and money by starting meal prepping today!
What is a Nourish Bowl?
A Nourish Bowl is a simple meal that consists of carbs, protein, healthy fats and veggies. It can be enjoyed for lunch or dinner and is quick to assemble and a balanced, nourishing meal.
Nourish bowls are incredibly filling. The best thing is that they can be adjusted to your liking or made with ingredients that you actually have on hand. Because let’s be honest here. Some days we have ingredients that need to be used up before they go bad. So a Nourish Bowl is a great way to use up your leftover ingredients.
How to make your own Nourish Bowl
Want to build your own Nourish Bowl? Here are some tips and tricks for you in order to do so.
There is no such thing as the perfect bowl, but in my opinion, it is important to aim for balance. I always try to include some grains and starches, protein, healthy fats, leafy greens and extra veggies. Here are some options for you.
Grains and starches: Sweet potatoes, regular potatoes, quinoa, brown rice, wild rice, bulgur, squash, amaranth, etc.
Protein: Tofu, tempeh, beans, lentils, nuts and seeds, etc.
Healthy fats: Avocado, tahini, nut butter, nuts, seeds, olives, olive oil, etc.
Leafy greens: Include some leafy greens. Kale, spinach, arugula, romaine lettuce or swiss chard all work well.
Extra veggies: You can fill up your bowl with different kinds of veggies like tomatoes, cucumber, carrots, zucchini, eggplant, beets, mushrooms, cauliflower, broccoli, edamame, asparagus, radishes, etc.
Nourish Bowls are Meal Prep friendly
I love how meal prep friendly nourish bowls are in general. This Quinoa Nourish Bowl is no exception here. You can prepare the whole bowl in advance, pack it up in your favorite meal prep containers and bring them to work, school or uni the next day!
Like this, you will not only save time but also feel more balanced in general und have healthy meals waiting for you the whole week. Plus, it reduces a lot of stress around food too! Because let’s face it. Meal planning and eating healthy can be stressful. So meal prep is a great way to avoid the typical “what’s for dinner” stress!
And if the thought of eating the same meal for a whole week does not suit you for some reason or if you simply want to bring more variety into your diet, please feel free to change it up! You can always swap out the protein source, grains or healthy fats for something different.
Tips for making the Best Nourish Bowl
- Use fresh ingredients: Don’t we all love fresh produce? I guarantee you that your Nourish Bowl is going to taste even better if you use fresh ingredients!
- Add some crunch and texture: Want to bring your Nourish Bowl to the next level? Make sure to add some crunch and texture to it. Things like crispy corn, crushed peanuts, crispy seaweed or coconut flakes taste absolutely amazing!
- Don’t be afraid to mix it up: I understand that you have your favorite go-to recipe that you absolutely love and enjoy eating. However, sometimes it can be good to mix things up by making some changes and being creative. Throw some sauerkraut in there, add some hummus or change up the veggies.
Ingredients you will need for this Quinoa Nourish Bowl
But let’s move on to the recipe. Here is a list of the ingredients you will need in order to make this Nourish Bowl.
- Quinoa: I love using quinoa for my bowls because it has a high nutritional value. It is higher in nutrients than most grains and is also often marketed as a superfood. Quinoa is naturally gluten-free, has a crunchy texture and a nutty flavor. It is packed with minerals and nutrients, protein and fiber.
- Chickpeas: Chickpeas do contain a variety of nutrients. They are packed with plant-based protein. For this recipe, I absolutely love to toss them in a little bit of olive oil and roast them in the oven to prepare them super crispy.
- Spinach: Spinach is a nutrient-rich leafy green that is high in antioxidants. It supports brain health, manages blood pressure and aids in healthy digestion.
- Cauliflower: Cauliflower is a great add on to any Nourish Bowl. Prepared the right way, it is super tasty! It is nutrient-dense and anti-inflammatory. Cauliflower also has anti-aging properties and is rich in fiber.
- Tahini: Is there anything better than creamy, delicious tahini? In my opinion, it makes almost every meal taste so much better. I love preparing it the Israeli way and I think it tastes amazing along with the crispy chickpeas.
- Lemon: Lemons are a great source of vitamin C. They help to improve skin health, encourage weight loss and act as a natural breath freshener. To prepare the Israeli tahini, adding lemon juice is necessary.
- Spices: To enhance the flavor of this Nourish Bowl, we need some spices. However, they are pretty basic staples. You will only need, salt, pepper, cumin, garlic and paprika powder.
- Olive Oil: For preparing the crispy chickpeas and the roasted cauliflower, a little bit of oil is needed. I love to use olive oil, as it provides a little bit of flavor! But if you don’t have olive oil in your kitchen, you can use any other cooking oil too!
The Recipe: Nourish Bowl with Quinoa, Spinach and Cauliflower
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Yield: 4 servings
Ingredients
For the nourish bowl
- 2 cups of quinoa, cooked
- 2 handful of spinach
- 2 cups of chickpeas
- ½ head of cauliflower, cut into bite-sized florets
- 3 tbsp of olive oil
- 1 tsp of paprika powder
- salt and pepper to taste
For the tahini sauce
- ½ cup of tahini
- 3 tbsp of lemon juice
- ½ tsp of cumin
- 1 tsp of garlic powder
- ½ tsp of salt
- water, as needed
Instructions
- Prep: Preheat the oven to 350°F.
- Cook the quinoa: Cook the quinoa according to the package instructions.
- Prepare and bake the cauliflower and chickpeas: Rinse, drain, and dry the chickpeas. In a large mixing bowl, add the chickpeas and cauliflower florets. Using the same mixing bowl, toss them in 3 tbsp of olive oil, add the paprika powder and a little bit of salt and pepper to taste. Then spread them out evenly on a baking sheet and bake in the oven for about 25-30 minutes or until they come out crispy. Make sure to rotate them once halfway through.
- Prepare the tahini sauce: In a small bowl, add the tahini, lemon juice, cumin, garlic powder, salt and water. Whisk until everything is well combined. Set aside.
- Assemble: When the cauliflower and chickpeas have finished baking, it is time to assemble your bowl. In a bowl or a meal prep container, add the quinoa, spinach, baked chickpeas and cauliflower. Drizzle on the tahini sauce. Enjoy!
Notes
If you want the tahini sauce to be thicker, add less water. If you prefer it a bit runnier, make sure to add a little bit more water
If you want some more ideas like these, be sure to check out our list of 30 high protein meal prep ideas!
About the Author from About Annella
I’m Anna, the blogger behind the food blog About Annella. I am passionate about healthy eating, creating delicious recipes and living a mindful lifestyle. My mission is to share healthy recipes that are fun, easy-to-follow and actually taste good.
On my blog, I share plant-powered recipes each week, that you can recreate in your own kitchen and enjoy! My focus is to create recipes that not only nourish your body but also taste delicious. When I am not in the kitchen, you will most likely find me practicing yoga, exploring flea markets and art exhibitions or visiting the farmers market.
If you enjoyed this post, make sure to check out my other healthy recipes on my blog! You will find many nourishing meal ideas including breakfast, lunch, dinner and dessert.