Nourish Bowl
This delicious nourish bowl is filled with healthy ingredients like kale, quinoa and roasted vegetables. It is perfect to meal prep for a healthy lunch.
Servings: 4
Calories: 638kcal
Equipment
- Chopping Board
- Sharp knife
- Parchment paper
- Whisk
Ingredients
- 1 cup quinoa
- 700 grams sweet potato peeled and cubed
- 2 tablespoons extra virgin olive oil
- 1 ½ teaspoons sea salt flakes
- 1 red capsicum core removed and cut into 1 cm strips
- ½ head cauliflower cut into small florets
Marinated beans
- 400 grams canned butter beans drained and rinsed
- 2 tablespoons extra virgin olive oil
- 1 teaspoon honey
- ¼ teaspoon sea salt flakes
- ¼ teaspoon dried Italian herbs
- 1 tablespoon lemon juice
To serve
- Lemon tahini dressing
- 4 leaves kale stalk removed, roughly chopped
- 1/2 avocado halved, seed removed, thinly sliced
- ½ red onion peeled and finely sliced into rounds
- 1/3 cup walnuts roughly chopped
Instructions
- Preheat the oven to 200°C. Line two large baking trays with baking paper and set aside.
- Add the cubed sweet potato to one of the lined baking trays. Drizzle with 1 tablespoon olive oil, season with ½ the sea salt flakes and then pepper and toss to combine. Place into the oven to roast for 1 hour.
- To a second tray, add the capsicum strips and cauliflower florets. Drizzle with remaining olive oil, season with 1 teaspoon sea salt flakes and then pepper and toss to combine. Place into the oven and roast for 45 minutes. Once all vegetables are roasted, remove vegetables from the oven.
- Meanwhile, cook the quinoa. Place the quinoa into a large saucepan and top with water. Use your hands to swish the quinoa around to wash. Strain through a fine mesh sieve and then return to the saucepan. Top with 1 ¼ cups water. Place on the stovetop and bring to a boil. Continue boiling until most of the water has been absorbed. Place the lid onto the saucepan, turn off the heat and allow to steam for 15 minutes.
- While the quinoa is steaming, make the tahini dressing. Add a few tablespoons of water to the dressing to thin it out if it seems too thick.
- Next, to make the beans, to a medium bowl add the olive oil, honey, lemon juice, dried herbs, salt and pepper. Whisk to combine. Tip the drained and rinsed beans into the bowl and toss to coat in the marinade.
- To assemble nourish bowls, divide the cooked quinoa between four bowls or glass airtight containers. Top with kale, marinated butter beans, avocado, red onion, walnuts and shredded cooked chicken. Drizzle with lemon tahini dressing and serve.
Notes
Make it High Protein
Add shredded chicken to each nourish bowl for a protein boost. Meal-prep it
Swap the honey for pure maple syrup.
Add shredded chicken to each nourish bowl for a protein boost. Meal-prep it
- Divide the quinoa, roasted vegetables, kale, marinated butter beans, avocado and red onion between four lunch containers. Top with lemon tahini dressing.
- Squeeze lemon juice over the avocado to prevent it from browning or refrain from adding avocado until the day of eating.
- Place the lid on each container and refrigerate for up to 4 days.
Swap the honey for pure maple syrup.
Nutrition
Calories: 638kcal | Carbohydrates: 83g | Protein: 17g | Fat: 27g | Saturated Fat: 4g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 14g | Sodium: 1483mg | Potassium: 1557mg | Fiber: 18g | Sugar: 13g | Vitamin A: 26905IU | Vitamin C: 92mg | Calcium: 158mg | Iron: 6mg