Nourish bowl
Prep
15 min
Cook
15 min
Serves
1
Skill
Vegetarian
Prep
15 min
Cook
15 min
Serves
1
Skill
Nourish bowls are a fabulous on-the-go healthy meal option for any meal of the day. Great for using left overs in the fridge they are nutrient rich, flavour packed and super easy to put together. A complete nourishing comfort food to fill your belly and soul.
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Ingredients
Grains (½ cup cooked per bowl)
- barley
- quinoa
- brown rice
- couscous
Protein (1 egg or 1 cup per bowl)
- legumes (e.g. chickpeas, black beans)
- tofu, sliced
- egg
Vegetables (2-3 cups per bowl)
- roasted - sweet potato, beetroot
- raw - carrot, zucchini, tomato, snowpeas
- pickled - sauerkraut
- steamed - broccolini, corn
Healthy fat (topping)
- 1/2 small avocado
- Sprinkle of nuts/seeds (e.g. chia seeds, sesame seeds, pinenuts)
- Drizzle of tahini/hummus/olive oil
Nutrition per serving
2297 kJ
energy kj
18 g
protein
5 g
saturated fat
14 g
dietary fibre
55.3 g
carbohydrate
11.1 g
sugars
212 mg
sodium
Method
- To assemble each bowl, place ½ cup of chosen grain in bowl.
- Place protein of choice over grain
- Arrange a mixture of roasted, raw and pickled vegetables around the bowl.
- Top with avocado and sprinkling of nuts and seeds. Serves 1.
Grains (½ cup cooked per bowl)
- barley
- quinoa
- brown rice
- couscous
Protein (1 egg or 1 cup per bowl)
- legumes (e.g. chickpeas, black beans)
- tofu, sliced
- egg
Vegetables (2-3 cups per bowl)
- roasted - sweet potato, beetroot
- raw - carrot, zucchini, tomato, snowpeas
- pickled - sauerkraut
- steamed - broccolini, corn
Healthy fat (topping)
- 1/2 small avocado
- Sprinkle of nuts/seeds (e.g. chia seeds, sesame seeds, pinenuts)
- Drizzle of tahini/hummus/olive oil
Nutrition per serving
2297 kJ
energy kj
18 g
protein
5 g
saturated fat
14 g
dietary fibre
55.3 g
carbohydrate
11.1 g
sugars
212 mg
sodium
- To assemble each bowl, place ½ cup of chosen grain in bowl.
- Place protein of choice over grain
- Arrange a mixture of roasted, raw and pickled vegetables around the bowl.
- Top with avocado and sprinkling of nuts and seeds. Serves 1.