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dairy free gluten free nourish bowls

Nourish Bowls (Dairy free, Vegetarian and Vegan Options)

Summer Yule
Have you ever tried making nourish bowls? These bowls of healthy goodness incorporate your favorite veggies, proteins, and grains into a hearty and satisfying dish!
5 from 2 votes
Cook Time 1 hr 10 mins
Total Time 1 hr 10 mins
Course Dinner
Cuisine American
Servings 4
Calories 664 kcal

Ingredients

  • 1 lb. beets, washed, chopped into 1-inch (2.54 cm) pieces (454 grams)
  • 3 medium carrots, sliced lengthwise, cut into 2-3 inch (5-7.6 cm) pieces
  • ½ medium red onion, cut into thick slices
  • ½ medium yellow onion, cut into thick slices
  • 1 lb. Brussels sprouts, cut in half 454 grams (OR 1 lb/454 grams of Brussels sprouts tops, cut into shreds)
  • 1 small butternut squash, sliced lengthwise, cut into 1-inch (2.54 cm) thick slices (Save the seeds! I had about 3 cups of squash.)
  • tablespoons olive oil, divided (You'll need 4 tablespoons of olive oil if using Brussels sprouts tops)
  • 1 lb. chicken breast (454 grams)
  • ¾ cup dry quinoa
  • 1 teaspoon dried thyme
  • ½ teaspoon dried rosemary
  • 1 medium pomegranate (seeds only) (about 1 cup of pomegranate seeds)
  • 2 tablespoons fresh Italian parsley, finely chopped
  • salt and pepper, to taste
  • cooking oil spray of choice

For the lemon-tahini sauce:

  • 3 tablespoons tahini
  • 3 tablespoons fresh lemon juice
  • 3 tablespoons water
  • 2 cloves garlic, finely chopped
  • 1 teaspoon zaatar seasoning

Instructions

  • Wash and cut all of your veggies before beginning this recipe. I've provided information on how each veggie should be cut in the ingredients list.
  • Preheat the oven to 400°F (200°C). Put the beets in a metal roasting pan that was covered with parchment paper. Drizzle the beets with ½ tablespoon of olive oil. Roast for 15 minutes in the top third of the oven.
  • While the beets bake, mix the onions, squash, carrots, and Brussels sprouts with 3 tablespoons of olive oil. (Note: If you are using Brussels sprouts leaves or other leafy greens, don’t mix them with oil yet! Instead, just mix the onions, squash, and carrots with 2 tablespoons of oil.) 
  • Add the veggies in the previous step (EXCEPT Brussels sprouts tops) to the roasting pan with the beets. Try to get everything into a single layer. Roast an additional 30 minutes at 400°F (200°C). 
  • While the veggies bake, clean the squash seeds and pat dry. Mist a dark baking sheet with cooking spray. Spread the seeds on the sheet in a single layer and mist them with more cooking spray.
  • When the time is up for the veggies, take them out of the oven to flip and stir. Mix the veggies with the dried thyme, rosemary, salt, and black pepper. Push the veggies in the pan aside to make room for the Brussels sprouts leaves (if using). Mix the leaves with 1½ tablespoons of oil and add them to the pan. Turn the oven down to 350°F (175°C).
  • Put the roasting pan with the veggies back in the top third of the oven. Place the baking sheet with the seeds on a lower oven rack.  
  • After 15 minutes, take the squash seeds out of the oven, salt them, and set them aside. Take the veggies out of the oven, flip and stir them once more, and cook an additional 10 minutes. 
  • Cook the quinoa in water according to the quinoa's package directions. This will take about 20 minutes. Set the quinoa aside.
  • Sprinkle salt and pepper on the chicken breasts. Cook the chicken breasts on a stovetop grill pan that has been misted with cooking spray. It takes about 8-10 minutes per side. (Pro tip: skip this step by using store-bought grilled chicken strips.) Grilled chicken should reach a minimum safe internal temperature of 165°F (74°C).
  • Cut the chicken into bite-sized slices. Set the chicken aside.
  • Now make the tahini sauce. Whisk the tahini, garlic, water, lemon juice, and zaatar seasoning together. The dressing will seem thin at first but it thickens as it sits.

To serve:

  • Distribute the quinoa between the bowls or meal prep containers. Top with the chicken and roasted veggies.
  • Drizzle the bowls with the lemon-tahini sauce. (Note: keep the tahini dressing and toppings separate if you are meal prepping.)
  • Top the bowls with the pomegranate seeds, squash seeds, and fresh parsley. Admire your beautiful and delicious masterpieces!

Notes

This is a level 2 recipe (transition or weight maintenance). If you need a level 1 recipe (under 500 calories), try skipping the quinoa and replacing some of the starchy veggies with non-starchy ones. I've made this recipe without the quinoa before, and my family thought it was fine without it!  
There are other “carb-y” foods here (beets, winter squash), so simply removing the grain does not make this one keto-friendly, FYI. However, if you nix the quinoa and replace the beets and squash with non-starchy veggies, you’ve got yourself a low calorie and low carb nourish bowl. Try adding cauliflower, sweet bell peppers, and/or broccoli for your non-starchy veggies. 
On the flip side, you could add more quinoa, starchy veggies, and tahini sauce for a higher calorie meal. Another thing you could do is use some extra olive oil to roast your veggies.  
With 120 calories per tablespoon, olive oil is a healthy but high calorie ingredient. Using it generously may be helpful if your goal is weight gain. Keep in mind that the nutrition information provided for the recipe is no longer accurate if you add or subtract ingredients. 
Nutrition information is for one serving of the recipe. 

Nutrition

Calories: 664kcalCarbohydrates: 78.5gProtein: 40.4gFat: 22.7gSaturated Fat: 3.5gSodium: 303.1mgPotassium: 1721.9mgFiber: 17.6gVitamin A: 457% DVVitamin C: 194.2% DVCalcium: 62.3% DVIron: 43.4% DV
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