Roasted Veggie Nourish Bowl with a Savoury Tahini Dressing. This easy nutrient-packed dish makes a delicious lunch, or quick week-night dinner.
Is it just me, or are work from home lunches sometimes a challenge?! Most of the time I enjoy leftovers from dinner, but sometimes I find myself scrounging in the pantry come lunch time when there's no leftovers in sight! This easy Roasted Veggie Nourish Bowl with a Savoury Tahini Dressing is the perfect solution. This nourish bowl is gluten-free, dairy-free, yeast-free, and vegan (if that's your jam)!
This might be the simplest nourish bowl recipe you've ever seen - with minimal ingredients that you likely already have on hand in your pantry! Speaking of stocking a healthy pantry - check out my post on How To Build A Healthy Pantry On A Budget for some tips and inspiration.
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Meal Prep
You can easily meal-prep this nourish bowl ahead of time by cooking the quinoa and roasting the veggies ahead of time. Then, store the quinoa and veggies in the fridge in separate containers. You'll also want to prepare the tahini dressing, which can be stored in the fridge in an air-tight jar. When it comes time to put your nourish bowl together, all you need to do is throw together the spinach, quinoa, roasted beet and butternut squash, red onion, and top with some dressing and pumpkin seeds.
NourishMint
Red quinoa is a staple that I always like to have in my pantry for easy nourish bowl lunches like this. Quinoa is a great source of vitamins, minerals, fibre, antioxidants and protein. It is naturally gluten-free, and one cup of cooked quinoa contains 8 grams of protein.
Red quinoa gets it's vibrant colour from a group of pigments called betalains. This phytonutrient is an antioxidant, and anti-inflammatory properties. Betalains also support detoxification, and can be found in beets as well. Red quinoa is also high in the flavonoids kaempferol and quercetin - two important antioxidants that have been shown to protect against heart disease!
Fibre and Digestion
Did you know that adult women need 25 g of fibre per day, and adult men need 38 grams of fibre per day? On average, most Canadians are only getting about half as much as the recommended daily intake of fibre. Both soluble and insoluble fibre are essential for healthy digestion. In addition, fibre-rich meals help to optimize blood sugar balance by slowing down nutrient absorption and lowering blood sugar levels after a meal. It is so important to include lots of leafy greens, vegetables, and whole grains in your diet to ensure that you reach your daily intake of fibre. Other fibre rich foods include legumes, and seeds such as : chia, hemp, ground flax, pumpkin seeds, sesame and sunflower.
Savoury Tahini Dressing
This savoury tahini dressing is a new favourite of mine, and I'll be putting it on every nourish bowl from now on. It has the perfect amount of saltiness, combined with some zest from the lemon - making it the perfect compliment to the sweet roasted veggies that are in this bowl. For the dressing you will need:
- Tahini (Look for a runny tahini like this one by Soom Foods or this one - they aren't bitter!)
- Liquid soy seasoning (I use this one by Bragg's as it is yeast-free, which is only a concern if you are on a candida or anti-yeast diet)
- Lemon
- Garlic
- Water
How to Roast Beets and Butternut Squash
1. Prepare the beets by washing, and cutting off the tops. I like to leave the skin on, but you can cut away any imperfections. Prepare the butternut squash by washing and peeling. Slice it in half, and scrape out the seeds.
2. Dice the beets and butternut squash into small cubes and spread on a baking sheet, lined with parchment paper.
3. Drizzle with avocado oil, and toss thoroughly. Spread out over the baking sheet.
4. Roast in a 375ºF in preheated oven for 35-40 minutes.
This Roasted Veggie nourish Bowl makes a delicious and hearty meal that's perfect for work-from-home lunches. Ready to dig in? Here's the recipe:
Roasted Veggie Nourish Bowl with Savoury Tahini Dressing
Ingredients
- ½ cup Red quinoa (cooked to package directions)
- 2 cups Baby Spinach or kale
- 1 Butternut squash diced into small cubes and roasted
- 3 Large Beets diced into small cubes and roasted
- ¼ cup sliced red onion
- 2 tablespoon Pumpkin seeds for topping
Savoury Tahini Dressing
- 2 tablespoon Tahini
- 2 tablespoon Liquid soy seasoning (or coconut aminos) I use Bragg's as it is yeast-free
- ½ Lemon, juiced (about 1 tablespoon lemon juice)
- 1 Clove garlic crushed
- 1 tablespoon Water
Instructions
- Pre-heat the oven to 375ºF.
- Cook the quinoa according to the directions on the package. I like to rinse the quinoa in cold water, then toast it in a small pot in little bit of coconut oil before adding in the water. Let it simmer for 10 minutes with the lid on, then turn off the stove and let cool with the lid on.
- Dice the butternut squash and beets into small cubes. Line a baking sheet with parchment paper, then spread the butternut squash and beets on the baking sheet. Drizzle with avocado oil and toss, before putting in the oven to roast for 35-40 minutes (or until fork-tender).
Savoury Tahini Dressing
- Add the tahini, liquid soy seasoning, lemon juice, crushed garlic, and water to a small mason jar. Put the lid on and give it a good shake, and you're ready to enjoy!
Assemble the Bowls
- Once the quinoa and roasted veggies are fully cooked and cooled, it's time to assemble your nourish bowl!
- Line your bowl with baby spinach (or baby kale). Then add a serving of quinoa, roasted veggies, and red onion. Top with the savoury tahini dressing and pumpkin seeds, and enjoy!
Please tag me @nourishmintkitchen and share on your IG stories if you make this recipe, I would love to see your creations! Looking for more delicious salad inspiration? Check out my Roasted Beet, Pear, Goat Cheese and Spinach Salad, and this Healthy Caesar Salad Dressing.
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Ed Paleczny says
A delicious and easy veggie dish with very well laid out recipe and pictures. Thanks Jasmine!