A Nourish Bowl made from roasted chickpeas, pumpkin and cauliflower served with brown rice, avocado, beetroot hummus and a poached egg. A filling meal fit for lunch or dinner.
One of the most common questions I got last year was "do you have any vegetarian meals?". And the answer is - yes! We currently have over 30 vegetarian meals on the website and this number is always climbing.
As growing numbers of people look to reduce their meat intake, we continue to create new and tasty vegetarian dinner options including this delicious Nourish Bowl. Filled with delicious vegetables, protein and carbs, this meal hits all the notes for a tasty, balanced dinner.
For another great recipe using pumpkin and cauliflower, be sure to check out my recipe for Pumpkin, Cauliflower and Rocket Salad.
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Ingredient notes:
- Chickpeas: Canned chickpeas are perfect for this recipe. If you want to use dried chickpeas, they would need to be soaked overnight, then drained before cooking.
- Root vegetables: Pumpkin could be swapped for kumara, carrots or parsnip.
- Rice: Feel free to use a heat-and-eat packet of quinoa like I have, or you can make your own rice or quinoa from scratch.
Note: Scroll to the recipe card for the ingredients, quantities and the full method.
Step by step instructions:
Preheat the oven to 200°C fan bake. Dice the pumpkin into 1cm cubes. Add to a lined baking tray and drizzle over 1 tablespoon of the olive oil and the maple syrup. Stir to coat.
To a large bowl, add the cumin, garlic powder, salt and remaining tablespoon of olive oil. Mix to combine, add the chickpeas, then stir to coat. Pour onto half of a lined baking tray.
Add the chopped cauliflower to the bowl and stir to coat in the leftover oil and spices. Transfer the pieces to the other half of the baking tray.
Place both trays in the oven and bake for 30 minutes. Cook the brown rice or quinoa according to packet instructions.
Divide the rice or quinoa between 4 bowls then top with the roasted pumpkin, cauliflower and chickpeas. Add avocado, hummus and an egg to each bowl. Sprinkle over sesame seeds and add a drizzle of balsamic glaze.
Recipe FAQs:
Kumara, capsicum, courgette or broccoli would be great swaps in this yummy meal.
For convenience, I used a ready-made packet which was a mix of brown rice and quinoa. You can also make the rice or quinoa from scratch if you prefer.
Any flavour hummus will work with the other ingredients so choose your favourite from traditional to babaganoush flavoured to beetroot hummus.
Storage:
Store any leftover components of the meal in separate airtight containers in the fridge. If you want to make more salad bowls up, simply combine the ingredients then add a fresh poached egg on top.
Top tips:
Feel free to roast any of your favourite vegetables to add to this dish.
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*DISCLAIMER*
If you are coeliac, or cooking for someone who is, please ensure you make the necessary substitutions to ensure this recipe meets your dietary requirements. Be sure to check the labels on all your processed food, including sauce bottles, to make sure they are gluten free.
Nourish Bowl
A nourish bowl made from roasted chickpeas, pumpkin and cauliflower served with brown rice, avocado, hummus, and a poached egg.
Ingredients
- ¼ pumpkin
- 2 Tbsp olive oil
- 1 Tbsp maple syrup
- 1 tsp ground cumin
- 1 tsp garlic powder
- 1 tsp flaky sea salt
- ½ cauliflower, chopped
- 1 can of chickpeas, 400g, rinsed and drained
- 2 cups brown rice or quinoa
To serve:
- 1 avocado, sliced
- 100g beetroot hummus*
- 4 eggs, poached or fried
- 1 tsp sesame seeds
- 1 tsp balsamic glaze
Instructions
- Preheat the oven to 200°C fan bake.
- Dice the pumpkin into 1cm cubes. Add to a lined baking tray and drizzle over 1 tablespoon of the olive oil and the maple syrup. Stir to coat.
- To a large bowl, add the cumin, garlic powder, salt and remaining tablespoon of olive oil. Mix to combine, add the chickpeas, then stir to coat. Pour onto half of a lined baking tray.
- Add the chopped cauliflower to the bowl and stir to coat in the leftover oil and spices. Transfer the pieces to the other half of the baking tray.
- Place both trays in the oven and bake for 30 minutes.
- Cook the brown rice or quinoa according to packet instructions.
- To assemble: Divide the rice or quinoa between 4 bowls then top with the roasted pumpkin, cauliflower and chickpeas. Add avocado, hummus and an egg to each bowl. Sprinkle over sesame seeds and add a drizzle of balsamic glaze.
Notes
- I used a ready-made packet which was a mix of brown rice and quinoa. Make the rice or quinoa from scratch if you prefer.
- Any flavour hummus will work with the other ingredients so choose your favourite.
- I poached my eggs but you can fry or boil them instead or leave them off if you prefer.
- Kumara, capsicum, courgette or broccoli would be great swaps.
* If you are coeliac or cooking for someone who is, please ensure you make the necessary substitutions to ensure these recipes meet your dietary requirements. As always, be sure to check the labels on all your processed food including sauce bottles to make sure they are gluten free.
Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving: Calories: 593Total Fat: 25gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 19gCholesterol: 186mgSodium: 755mgCarbohydrates: 73gFiber: 17gSugar: 13gProtein: 23g
Nutritional values are approximate. Please use your own calculations if you require a special diet.
Thank you for checking out this recipe. I hope you enjoy making and eating it! If you have any questions, queries or feedback, please feel free to leave a comment below.
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Vanya
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