Description
The Easy Nourish Bowl is a vibrant, nutrient-packed dish that combines roasted vegetables, crispy chickpeas, and a creamy tahini yogurt dressing. This wholesome, customizable bowl is full of fresh flavors and textures, perfect for a healthy dinner or meal prep.
Ingredients
For Roasted Carrots and Cauliflower: 1 head cauliflower (or 12 oz precut florets), 3 large carrots, 2 tbsp extra virgin olive oil, ½ tsp garlic powder, 1 tsp oregano, 1 tsp paprika, 1 tsp ground cumin, ½ tsp salt, ¼ tsp ground black pepper, ½ large lemon (juiced), ¼ cup fresh parsley (optional)
For Roasted Chickpeas and Sweet Potatoes: 1 can chickpeas (15.5 oz-16 oz), 1 sweet potato (diced), 2 tbsp extra virgin olive oil, ½ tsp ground cumin, ½ tsp paprika, ¼ tsp garlic powder, ½ tsp salt, ⅕ tsp ground black pepper
For Tahini Yogurt Sauce: 1 cup Greek yogurt (or plant-based yogurt), ¼ cup tahini, 1 large lemon (juiced), 2 tbsp extra virgin olive oil, 1 clove garlic, ½ tsp ground cumin, ½ tsp salt
For the Bowl: Arugula or greens of choice, Toppings of choice (optional)
Instructions
- Preheat oven to 425°F (220°C). Line a rimmed baking sheet with greased parchment paper. Add cauliflower florets and carrot rounds to the baking sheet, coat with olive oil and the spice mixture, and roast for 25 minutes. Add lemon juice and parsley, then roast for another 5–10 minutes until golden and caramelized.
- For the chickpeas and sweet potatoes, line another baking sheet with parchment paper. Rinse and dry chickpeas, then toss with 1 tablespoon olive oil and the spice mixture. Toss diced sweet potatoes with remaining olive oil, salt, and pepper. Roast for 20–28 minutes, until chickpeas are golden and sweet potatoes are tender.
- While veggies are roasting, prepare the tahini yogurt dressing by blending tahini, yogurt, lemon juice, olive oil, garlic, cumin, and salt in a food processor or blender until smooth. Add water for a thinner consistency if needed.
- Assemble the bowl by placing tahini yogurt sauce at the bottom of a dish, then layer with arugula (or greens), followed by the roasted sweet potatoes, cauliflower, carrots, and chickpeas. Add optional toppings like nuts, seeds, or fresh herbs. Finish with a squeeze of lemon and enjoy!
Notes
Grains: Add quinoa, couscous, or rice for extra substance.
Roasted Veggies: Substitute cauliflower and carrots with Brussels sprouts, zucchini, or eggplant.
Protein Boost: Add grilled chicken, tempeh, or tofu.
Spicy Kick: Add red pepper flakes or chili powder to veggies or dressing.
Vegan Option: Use plant-based yogurt and toppings.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Dinner, Bowl, Healthy
- Method: Roasting, Blending
- Cuisine: Mediterranean, Vegetarian
Nutrition
- Serving Size: 1 bowl
- Calories: 350
- Sugar: 7g
- Sodium: 500mg
- Fat: 18g
- Saturated Fat: 2g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 8g
- Protein: 10g
- Cholesterol: 5mg
