Yep, this my third grain bowl post this month. Why? Two reasons. First is because I love nourishing bowls of goodness, packed with an array of nutrients, flavors and textures. It’s my favorite way to eat because it’s healthy, convenient, packable, stores well in the fridge and, most importantly, absolutely delish. If you want to make a crave worthy nourish-style bowl, it’s not quite as easy as piling veggies, grains and protein into a bowl. My kind of nourish bowl (aka Buddha Bowl or Grain Bowl) has depth, richness and variety. It takes advantage of seasonal produce, flavor-bombs like garlic and citrus, and requires a tasty sauce or spread to pull it all together. This takes a little bit of time and planning, but it’s worth it. And once all of the components are ready, they’re easy to throw together.
The second reason why I’m focusing on grain bowls is because they’re all the rage these days. Everywhere from fast casual restaurants to fine dining establishments are jumping on the nourish bowl bandwagon. It’s a trend for sure, and food trends, specifically health-supportive ones, are my jam.
So there you have it. One more inspirational nourish bowl to get your creative juices and health vibes flowing. And if you missed the last two, check them out below.
Roasted Summer Veggie Nourish Bowl with Classic Hummus
Serves: 4 Start to Finish: 1 hour Active Time: 30 minutes
For Veggies & Rice
1.5 cups dry brown rice
sea salt, fine grain
2 large zucchinis, cut into a large dice
3 large cloves garlic, minced (2 for zucchini, 1 for hummus)
1 pint cherry tomatoes
2 orange bell peppers (red and yellow bell peppers work too)
For Hummus (use storebought if desired)
1 14-oz can chickpeas
3 tablespoons tahini
2 tablespoons fresh lemon juice
1 tablespoon olive oil
3/4 teaspoons sea salt, fine grain
1/2 teaspoon cumin
1/4 teaspoon black pepper
4 cups lightly packed greens (I used red leaf lettuce)
2 teaspoons red wine vinegar (lemon juice works too)
1 red onion, quartered and thinly sliced
3 tablespoons pine nuts, lightly toasted
Preheat oven to 400 degrees.
Cook 1.5 cups brown rice to package instructions – it goes something like this – rinse rice in colander, add to small sauce pan with 3/4 teaspoon sea salt and 3 cups water. Bring to boil, reduce to simmer, cover with lid. Allow to cook for 35-40 minutes, until water is mostly absorbed. Remove from heat and allow to steam, covered, for 10 minutes.
Toss zucchini cubes with 3/4 teaspoons salt, 2 cloves chopped garlic and 1 tablespoon olive oil. Transfer to a parchment lined baking sheet in a single layer. Toss tomatoes with 2 teaspoons olive oil and 1/4 teaspoon salt. Transfer to baking sheet with zucchini. Cook cherry tomatoes for 20 minutes. Cook zucchini for 30-35 minutes, flipping once through.
Roast the bell peppers. I like to do this over the open flames on my burner, which takes about 8 minutes and another 10 minutes in a sealed paper paper bag or covered bowl. This allows the peppers to steam and makes the charred skins easily peel off. Once charred skin is removed, discard stem and seeds, cut into a large dice. You can also roast the peppers in the over with the other veggies. To do this, remove stem and seeds, dice bell peppers, toss with a little oil and roast for about 25 minutes.
Meanwhile, make hummus. Combine all hummus ingredients plus 5-6 tablespoons water in a food processor or in a hand blender vessel. Use the water to achieve your desired consistency.
To assemble nourish bowls – toss greens with vinegar, sliced red onions and 1/4 teaspoon sea salt. Divide evenly between 4 dishes. Top each bowl with 3/4 cup cooked rice, 1/4 of all roasted vegetables and 3-4 tablespoons hummus. Garnish each serving with 2 teaspoons toasted pine nuts.
In my opinion, the best way to cleanse and detox the body is with plant-based (vegan) meals filled to the brim with fresh produce, whole grains, fiber and protein. This quinoa salad fits the bill, not to mention being outrageously delicious. The layers of flavors and textures in this salad will leave you feeling full, satisfied and energized. This salad is also mason jar friendly, making it a perfectly portable meal too!
My Mediterranean Quinoa Salad is packed with all things good and healthy. Protein-rich quinoa, fiber-filled chickpeas, quick pickled red onions, nutty asparagus and refreshing cucumber make up the bulk of the meal. The thick and creamy tahini sauce gets its bright green color from loads of kale and is flavored simply with garlic and lemon juice. This sauce is a flavor power house, but also also adds moisture and a nice creamy texture to the dish. Whenever I cook, I try to hit as many flavor and texture profiles as possible. That’s the secret to elevating healthy meals from blah to bravo!
Pretty much every single ingredient in this recipe is considered health supportive. Get to know some of them below before checking out the recipe. After all, understanding why something is healthy and beneficial is important to sustaining and loving a clean eating lifestyle.
Quinoa is an all-star in my mind because it’s one of a few grains considered to be a “complete protein.” This just means that quinoa (and other complete proteins) contains all nine essential amino acids. Amino acids are the building blocks of proteins. Essential amino acids (EAA) are those that the body cannot produce on its own, and therefor must be ingested. Vegetarians and vegans can get all nine EAA’s by combining grains and produce, or by eating complete protein sources like quinoa.
Chickpeas are one of my favorite legume varieties. They are very versatile and fit into a variety of different cuisines. Chickpeas are rich in protein, fiber and other nutrients such as manganese. Protein is important because it’s the building block of muscles and organs in the body (including the brain and liver), and allows for a physically strong and fit body. Protein is also essential for important bodily functions such as metabolism, fighting off infections, and the creation of enzymes and hormones. Additionally, protein is also needed for proper brain function and clear thinking.
Lacinato Kale, my fave variety of kale, is a true superfood. While many people eat it these days because it’s become oh so trendy, kale is a staple in my diet and for good reason. Along with containing fiber and protein, kale contains generous amounts many nutrients including vitamins A, C & K, calcium, potassium, iron, copper and manganese. But my number one reason to love kale is due to its inflammatory properties. Excessive inflammation has been linked to a multitude of illnesses including some types of cancer. A diet rich in anti-inflammatories, like kale, can potentially reduce the risk of developing these illnesses. Antioxidants in kale also aid in protecting against illness. Kale is particularly rich in two important antioxidants, carotenoids and flavonoids. Both of which are associated with fighting illness and certain types of cancer. That’s pretty powerful stuff, right?
Mediterranean Quinoa Salad with Super Green Tahini Sauce
Servings: 4 Start to Finish: 30 minutes
1 cup dry quinoa (I used a white variety)
1 red onion
1/4 cup red wine vinegar
sea salt, fine grain
1 can chickpeas, drained and rinsed (organic preferred)
1 bunch asparagus spears
1.5 teaspoons dried dill
For Super Green Tahini Sauce
1 bunch lacinato kale, woody stems discarded, leave roughly chopped
1 small clove garlic
1/2 cup tahini
3 tablespoons fresh lemon juice
2 tablespoons water
3/4 teaspoon sea salt, fine grain (plus more to taste)
1/2 teaspoon black pepper
1/4 cup pine nuts, gently toasted (optional)
Cook quinoa according to package instructions. It should take about 20-25 minutes.
Meanwhile, chop red onion into a very small dice. Transfer to a small bowl. Add 1/4 cup red wine vinegar and 1/4 teaspoon sea salt. Allow to sit in fridge for about 15 minutes.
Peel the cucumber if desired. Cut in half length-wise. Scoop out seeds using a spoon. Chop cucumber into small-medium dice. Transfer to large mixing bowl. Add chickpeas to cucumbers.
Trim the ends of the asparagus spears. Cut each spear into 3-4 pieces. Set aside.
Make green tahini sauce. Add kale leaves to a food processor and process until broken down. Add all remaining sauce ingredients and process until smooth and creamy. Add more salt to taste (I added an extra 1/4 teaspoon).
When quinoa is finished cooking, remove from heat. Add asparagus to top of hot quinoa. Cover and steam for about 3 minutes. Transfer quinoa and asparagus to mixing bowl with cucumber and chickpeas. Add red onion and vinegar mixture. Add 1 teaspoons sea salt and dried dill. Stir to combine.
Serve quinoa with green tahini sauce. Garnish with pine nuts, if desired.