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Simple Spoonfuls

October 10, 2020 · Leave a Comment

Vegan Nourish Bowl with Maple Tahini Dressing

Dinner· Lunch· Vegetarian

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This fall nourish bowl brings all the best flavors of autumn together in one healthy bowl! A blend of roasted brussel sprouts, butternut squash and red onion are like a cozy blanket on a bed of fluffy quinoa. Tart pomegranate seeds add the perfect amount of crunch and pop while a dreamy, creamy, maple tahini dressing ties it all together.

overhead shot of nourish bowl all plated with pomegranate seeds sprinkled on top

What is a nourish bowl?

If you’ve never heard the term “nourish bowl” before, no sweat! They actually go by lots of different names including “buddha bowl” and “macro bowl.” Basically, it’s a bowl that includes the main macronutrients our bodies need to thrive.

Generally speaking, they include a bed of leafy greens, a carbohydrate like rice or quinoa, veggies, and a source of protein. The beauty of nourish bowls is that they are completely customizable to your taste preferences and what kinds of ingredients you have on hand!

I kept this version vegan to give you a good base to build on. If you’re a meat-eater, you could easily add some shredded chicken on top.

If the idea of a nourish bowl sounds good to you, here are two other recipes of mine that you will love!

–Strawberry Summer Quinoa Salad

–Blueberry Summer Grain Bowl with Lemon Basil Vinaigrette

ingredients for nourish bowl prepped, with Brussel sprouts on a cutting board

Ingredients and substitutions

Here’s what you’ll need to make this recipe as I did, with some fun ideas on substitutions you can make to switch things up!

  • Quinoa-Such a classic base for nourish bowls, but brown rice, farro, couscous, and barley would also be fantastic!
  • Kale-I love to keep kale on hand because it’s so versatile and easy to use for breakfast, lunch, and dinner. If you don’t have kale, try arugula, Swiss chard, spinach, or spring greens. You can choose whether to keep it raw or cooked depending on what you like best.
  • Butternut Squash-I love butternut squash because it’s not as sweet as sweet potatoes but you could also try subbing out for sweet potatoes, delicata squash or pumpkin to keep with the seasonal theme.
  • Brussel Sprouts-I could eat roasted Brussel sprouts every day of the week. You’ll want to trim the little stem part off the bottom and cut them in half if they’re fairly large. Pull off any discolored leaves. If they’re not your jam, I think asparagus, broccoli, or broccolini would be delicious as well.
  • Pomegranate seeds-In North America, we tend to find pomegranates in season during the late summer to early fall. If you can’t find them in your grocery store, try adding some pumpkin seeds, hemp seeds or pistachios for a little crunch.
ingredients for maple tahini dressing on cutting board

Making the maple tahini dressing

I love using tahini as a base for dressings because it’s so incredibly versatile and adds such creaminess. I’ll often blend it up with lemon and beets or cilantro and jalapeño. As is my philosophy when it comes to food and life, less is often more, and this dressing proves it.

There’s only four ingredients that comprise this dreamy sauce! You could try adding a pinch of cinnamon for some extra fall flavor, but honestly it’s perfect just the way it is. Do yourself a favor and meal prep this sauce because you’ll want to drizzle it on everything!

  • Pour the tahini into a bowl. *Keep your tahini at room temperature for easier stirring*
  • Squeeze 1 whole lemon into the bowl, with your hands or a sieve to catch any seeds.
  • Add your maple syrup and 1 minced clove of garlic.
  • Add 3-4 tbsp of warm water (warm water helps loosen up the thick tahini).
  • Stir together until smooth, adding more water if necessary.
  • You can also use a mini food processor to make your life easier!
bowl of maple tahini dressing on a cutting board

Can you meal prep this nourish bowl?

I always make a big batch of grains at the beginning of the week, such as my favorite 1 min instant pot quinoa. That way, I can use them in a variety of meals throughout the work week. You can also roast the Brussel sprouts, squash and red onion ahead of time and they will keep for 3-4 days in your fridge.

The maple tahini dressing is perfect for meal prep as it will keep in your fridge for 5-7 days, if you don’t devour it first! As with most of my meal prep recipes, I highly suggest keeping all of the components separate until you’re ready to pack up your lunch or heat up dinner. Not only does everything stay extra fresh this way, but it will allow you to mix and match your ingredients in other meals throughout the week as well.

finished bowl of quinoa and roasted veggies topped with pomegranate seeds and maple tahini dressing

Vegan Nourish Bowl with Maple Tahini Dressing

Katie Clack
This fall inspired nourish bowl hits the best notes of the season thanks to a bounty of roasted brussel sprouts, butternut squash and red onion. A beautifully creamy maple tahini dressing adds some richness which pomegranate seeds provide the perfect amount of pop! This vegan bowl is perfect for meal prep too!
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Course Main Course
Cuisine American
Servings 4

Equipment

  • electric pressure cooker

Ingredients
  

Vegan Nourish Bowls

  • 1.5 cups quinoa
  • 1.5 cups vegetable stock
  • 4 cups kale
  • 1 butternut squash, peeled, seeded and cubed
  • 1 lb brussel sprouts, trimmed and halved
  • 1 red onion, peeled and cut into wedges
  • 1.5 tsp kosher salt, divided
  • 1/4 tsp ground caramom
  • 1/4 tsp ground cinnamon
  • 1 cup pomegranate seeds

Maple Tahini Dressing

  • 1/2 cup tahini
  • 2 tbsp maple syrup
  • 1 lemon, juiced
  • 1 clove garlic, minced
  • 1/4 tsp kosher salt

Instructions
 

Vegan Nourish Bowls

  • Rinse your quinoa well under cold water to help remove some of the bitterness.
  • Spray the inside of your pressure cooker lightly with cooking spray. Then add the quinoa, vegetable stock, and 1 teaspoon of salt. Turn the lid to the locking position and make sure that the top vent is set to "Seal" and not "Vent" in order to build pressure. Turn the pressure cooker function on and set the timer to 1 minute.
  • After the pressure has built and the 1 minute timer has elapsed, let the quinoa sit inside the pressure cooker for 7 minutes. Then release the pressure manually on top. Fluff with a fork and remove the quinoa and spread it onto a cookie sheet in order to let it cool so it doesn't get mushy.
  • While the quinoa is cooking, preheat your oven to 400 degrees. On a sheet pan, add your cubed butternut squash, halved brussel sprouts and red onion wedges. Drizzle them with 1-2 tbsp of olive oil and 1/2 tsp of kosher salt. Sprinkle 1/4 tsp each of ground cinnamon and cardamom over the butternut squash. Massage the oil and spices into the veggies. Roast in the oven for about 20 minutes, or until the veggies are fork tender and nicely caramelized.
  • You can leave the kale raw, or lightly saute it in a frying pan over medium-low heat with 1 tbsp of avocado oil and a pinch of kosher salt until slightly wilted.
  • Combine kale, quinoa, and roasted veggies into a bowl. Top with pomegranate seeds and serve with maple tahini dressing.

Maple Tahini Dressing

  • In a bowl or small food processor, combine 1/2 cup of tahini, 2 tbsp maple syrup, juice of 1 lemon, 1/4 cup water, minced clove of garlic and pinch of salt. Stir or blend to combine. Add more water to thin if desired.

Notes

  • If you don’t have a pressure cooker, you can cook the quinoa on the stove top.  In a small pot bring 1 1/2 cups of water and a pinch of salt to a simmer over medium heat.  Add 1 cup of rinsed quinoa and continue to simmer with a lid on until tender and water has been absorbed, about 10-15 minutes.  Move off of the heat and let sit for 10 minutes with the lid on.  Then fluff with a work and serve!
Keyword vegan, butternut squash, nourish bowl, buddha bowl, vegetarian
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#ad I wanted to share my entry for the #beginwith #ad  I wanted to share my entry for the #beginwithjuice contest to create a recipe that uses 100% fruit juice. I’m SO proud of how yummy this cast iron blood orange chicken turned out! 🍊🍗

The blood orange juice,  chicken stock and caramelized red onions reduce down to a luxurious sauce that is delicious served over a bed of fluffy couscous.

This chicken is the perfect date night or entertaining recipe thanks to the gorgeous pink blood oranges. 🍊

Drop me a comment if you’d like the full recipe so you too can wow your family and friends! 💫

#castironskillet #chickenrecipes #chickenrecipe #chickenfordinner #orangechicken #bloodorange #bloodoranges #citrus #easydinner #easydinners #mediterraneandiet #healthyrecipeshare #foodphotography #mealprepmonday #greenolives #simplespoonfuls #whatimadetoday #whatiatefordinner #whatiatetoday #whatsfordinnertonight
I’m thinking about making this luscious red pepp I’m thinking about making this luscious red pepper pesto pasta for dinner tonight! The sauce is a spin on romesco in the most delicious way. 🍝

The feta, tomato and kalamata olives take it to the next level! But the best part is that the sauce is so versatile for other uses like as the base of a pizza, as a spread inside a wrap or burger bun, or drizzled over a roasted chicken breast. 🍕🍔🍗And it only takes five minutes to blitz it up in a food processor! 💪

What are y’all whipping up for dinner tonight?

#romesco #pestopasta #pestosauce #roastedredpeppers #roastedredpepper #pastasalad #pastaporn #pastalovers #pastalove #mediterraneandiet #mediterraneanfood #mediterraneanlife #mealprepideas #mealpreps #mealpreprecipes #mealprepinspo #foodblogging #healthyrecipeshare #easyrecipes #simplerecipes #simplespoonfuls #frommykitchen #frommykitchentoyours #whatiatetoday #whaticooked #pastarecipes #pastaofinstagram #carbsarelife #carbsoncarbs
You know that lonely bag of Costco cauliflower ric You know that lonely bag of Costco cauliflower rice sitting in your freezer?  Look how beautifully it transforms with a super easy cooking method my personal chef friend @skusnic taught me!  There’s no defrosting, no squeezing out excess water, no babysitting on the stovetop.  Instead, you let the broiler do the work for you! 

The high heat dries out the riced cauliflower so it gets toasty instead of soggy.  Once it’s at your desired level of golden brown, pull it out and dress it up with whatever flavors you have on hand.

I like to make mine into a keto-friendly, gluten-free rice pilaf with toasty pinenuts, garlic and parsley, finished with a shower of Parmesan. Yummm!  Video to come soon!

#cauliflowerrice #cauliflowerrecipes #cauliflower #freezermeals #mealprepideas #mealprepping #mealpreppin #mealprepinspo #mealprepsundays #mealpreps #mealprepmondays #sidedish #sidedishes #easyrecipe #easyrecipesathome #simplespoonfuls #healthysides #healthyrecipes #healthyrecipesforfamilies #ricepilaf #ketorecipe #easyketorecipes #ketomeal #ketoadapted #foodblogger #foodphotographyandstyling #vegetarianmeals #vegetarianketo #vegetariandinner #vegetarianismo
I can’t tell you how excited I am to share this I can’t tell you how excited I am to share this dish with you! I was inspired by my friend Elena from @mamamiamangia__  and her beautiful Italian creations! 🇮🇹 

I’m not exactly sure what to name this recipe but it’s basically garlicky shrimp with white beans, sundried tomatoes and arugula. 🍤🍅🥬The flavor is amplified with lots of bright lemon zest and herby parsley. 🍋 A generous pinch of red pepper flakes brings just the right amount of heat without being spicy.  Best of all it’s gluten free and low carb.  It was so good we ate the leftovers tossed with linguine for dinner! Follow along in my stories to see it all come together!

I know I say this about all my recipes but you really should save this bad boy!  Not only does it taste like a million bucks, it looks like it too, and luckily its incredibly simple to make!

Mediterranean Shrimp and White Bean Arugula Salad

Half pound peeled and deveined shrimp (defrosted frozen is fine)
1/3 cup sundried toms, sliced
4 garlic cloves, minced
3 tbsp parsley, chopped 
Half can cannelini beans
 1 large lemon, zested and juiced
Pinch of Red pepper flakes
Sea salt and black pepper
2 tbsp Olive oil
Arugula

Heat 2 tbsp olive oil in a non stick sauté pan over medium heat.  Add peeled and deveined shrimp and sprinkle lightly with sea salt and black pepper. Add the four cloves of minced garlic. After about 1-2 minutes flip the shrimp once they’ve turned pink on the bottom.  Then add the beans, sundried tomatoes, lemon zest and juice and red pepper flakes. Cook 1-2 more minutes until shrimp is fully cooked and then remove from the heat.  Add the fresh parsley and toss well. In a big bowl, lightly dress fresh arugula with extra virgin olive oil, sea salt and pepper.  Spoon shrimp mixture over the top and garnish with extra lemon! 

#mediterraneandiet #mediterraneanrecipes #italianrecipes #italianrecipe #healthyrecipes #healthyrecipe #saladporn #saladinspo #saladsofinstagram #pescatarianrecipes #pescatarianlife #seafoodrecipes #simplespoonfuls #shrimprecipes #italiansalad #eatwithyoureyes #sundriedtomatoes #eatpretty #frommykitchen #healthydinners #healthydinnerideas #easydinnerideas #easydinner #whatiatefordinner
Happy New Year everyone! 🥂I love seeing my top Happy New Year everyone! 🥂I love seeing my top 9 because to me it represents taking the first steps towards making my dreams come true.  I’m so proud of myself for putting my work out there despite the fact that I’m not at the level I want to be yet and I’m constantly fighting off the perfectionist little voice in my head.  Anyone else hear that voice?🙉

I love seeing the rainbow of color injected into my creations and it just makes me so.damn.happy. 🌈  I can’t wait to make 2021 MY year and to stop dreaming and start DOING! 💪🤘 I know it’s going to be a great year for you too!

I’m so thankful for each and everyone of you and I’m excited to show up for you every day! ❤️

Xoxo
Katie

#topnine2020 #topnine #topposts #foodblogger #foodbloggers #eattherainbow🌈 #eattherainbow #eatwithyoureyes #feastonthis #foodphotographyandstyling #foodphotography📷 #myrecipes #eatrealfood #jerf #simplespoonfuls #healthyrecipes #mealprepideas #buddhabowls
*Honey Coconut Chia Pudding with Blood Orange and *Honey Coconut Chia Pudding with Blood Orange and Pomegranate*

I was today years old when I discovered my love of chia pudding! 🙌 I’ve given it a few chances over the years but could never get the consistency just right and I couldn’t understand what all the fuss was about.  But I’m a sucker for a meal prep breakfast and was determined to figure this one out. 

Thankfully a fellow personal chef and longtime friend of mine @skusnic let me in on the secret of her ratios.  I still managed to botch her recipe because I can’t be bothered to follow a recipe to save my life (this is why I’m not a baker!) but it turned out fantastic nonetheless. 

I love how the bright winter citrus and tart pom seeds cut through the richness of the coconut. 🍊🥥And the honey adds just the right amount of sweetness to make you want to devour the whole batch! 🍯

🛑Make sure you hit the SAVE 👆🏻 button on this one!  I can’t wait to see how you customize it with your favorite flavors!

*Honey Coconut Chia Pudding with Blood Orange and Pomegranate*
2/3 can of coconut milk 
1/2 cup of milk of your choice (I used skim bc it’s what I had)
1/2 tsp vanilla extract
1/4 cup chia seeds
1.5 tbsp honey or maple syrup
Pomegranate arils
Blood orange segments
Hemp hearts or flax seeds 

Combine coconut milk, milk, vanilla and chia seeds and mix well. Cover and refrigerate for at least six hours or over night.  Stir in honey and top with pomegranate seeds and orange segments. Top with hemp hearts or flax seeds (optional)

#chiapudding #chiaseedsbenefits #hemphearts #mealprepideas #breakfastmeal #mealpreps #mealprepsundays #makeaheadmeals #breakfasttime #vegetarianbreakfast #vegetarianrecipes #veganbreakfast #veganbreakfastideas #bloodoranges #bloodorange #pomegranateseeds #pomegranates #pomwonderful #hempheals #veganpudding #whatiateforbreakfast #whatiatetoday #mealprepinspo #mealpreping #mealprepmonday #mealprepmondays #breakfastinspo #getinmybelly😋 #eatwithyoureyes
Wishing you all the merriest Christmas! I’m so Wishing you all the merriest Christmas!  I’m so thankful for each and every one of you, especially this year.  During a time when we can’t be close to our loved ones, it makes me appreciate the connections I’ve made on here that much more!❤️❤️❤️ Love and joy to you all! 

Xoxo,
Katie
I don’t know about y’all but in our family, Ch I don’t know about y’all but in our family, Christmas breakfast is just as important as Christmas dinner!  Traditionally I make a strata because I can prep it all the night before and just pop it into the oven in the morning!  That way, I can enjoy our Christmas morning stress-free without fussing in the kitchen.

I’ve been making this bagels and lox strata for years and the flavor is out of this world!  Safe to say, it’s a family tradition.  I love using everything bagels for the extra flavor they bring to the table. Plus, you can’t go wrong with the flavors of smoked salmon, capers, and cream cheese. 

I throw a little spinach in the mix to amp up the green color and finish it off with fresh dill or chives for some extra herby goodness.  I think Chrissy Teigen has a similar recipe but this is my spin on things.

Everything Bagels and Lox Breakfast Strata
3 day old bagels cut into 3/4” cubes
5 eggs
1 3/4 cup whole milk
1/4 cup grated parmesan
1 tsp dijon mustard
3/4 tsp kosher salt
1/2 tsp pepper
1 small shallot, minced
2 tbsp capers
6 oz smoked salmon or lox
2 cups spinach, torn
4 oz cream cheese
EBTB seasoning
Fresh dill

Combine the eggs, milk, parmesan, dijon, salt, pepper, shallot and dijon and mix until smooth.  Grease a medium sized casserole dish, scatter the bagel pieces around the dish and pour the egg mixture over the top.  Scatter the spinach pieces, lox, and capers and gently stir into the bagel and egg mix. Top with dollops of cream cheese and additional everything but the bagel seasoning.

Cover and place in the fridge for at least two hours, or ideally overnight. 
Bake at 350 for 30-40 minutes or until a toothpick inserted comes out clean, like a cake, and not with raw eggs.

Top with the fresh dill and serve!

#strata #breakfastofchamps #christmasbreakfast #christmasmorning #makeaheadmeals #everythingbagel #ebtb #everythingbagelseasoning #easybreakfast #whatiateforbreakfast #whatsforbrunch #brunchgoals #brunchideas #brunching #christmasbrunch #christmasmeal #christmasrecipes #holidaybrunch #holidaymeals #holidayrecipes #holidayrecipe #foodblogger #mealpreps #mealprepideas #breakfastgoals #simplespoonfuls #foodstylingandphotography
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