This Easy Nourish Bowl recipe is one of my favorite ways to get in a lot of nutrition with optimal flavor! Perfectly roasted cauliflower and carrots get combined with sweet potato and crispy chickpeas - all topped off with a creamy tahini yogurt dressing to amplify the flavor.
As a dietitian, I appreciate a buddha bowl type of recipe that includes plenty of vegetables and plant protein. This Nourish Bowl is just that. Simply throw everything in a large bowl, add a great homemade sauce like the tahini yogurt dressing in this recipe, give it a toss, and dig in! I hope you enjoy it as much as I do. 😊
This was inspired by my Mediterranean Bowl Recipe made with Homemade Hummus. I wanted to change things up and add a more savory flare with roasted veggies. Add Chicken Meatballs for protein.
Jump to:
- Video of How to Make Nourish Bowls
- Why You'll Love This Recipe
- Key Ingredient Notes and Substitutions
- How to Make a Nourish Bowl
- Variations
- Meal Prep and Storage
- Expert Tips & Shortcut Ideas
- Registered Dietitian tip
- FAQ
- More Nourishing Dietitian Recipes
- Perfect for Pairing
- Looking for Nutrition Education?
- 📖 Recipe
- 💬 Comments
Video of How to Make Nourish Bowls
Here's a video that shows how to make this recipe that I hope is helpful! Don't forget to check out the recipe card below for the full recipe.
Why You'll Love This Recipe
- Meal Prep- this delicious nourish bowl is perfect to meal prep when you have time so it's ready to assemble and enjoy at mealtime.
- Taste - there is so much flavor from all the fresh vegetables, legumes, and herbs. And the delicious dressing pulls it all together.
- Easy- the only kitchen skills you need are chopping, roasting, a blending a quick sauce.
- Nutrition - this recipe includes a good portion of nutrient-dense vegetables and is a perfect way to get in vitamins for immunity like vitamins C and A and plenty of antioxidants. This recipe also contains heart-healthy fatty acids that also support hormone health. The chickpeas provide complex carbs for a healthy gut, plant-based protein to keep you full longer, and magnesium + B vitamins that can improve brain health.
Key Ingredient Notes and Substitutions
*These Simple Nourish Bowls are made with simple healthy ingredients. Below are some ingredient notes. Be sure to check the printable recipe card at the bottom for exact ingredient measurements and full recipe.
For Roasted Carrots and Cauliflower
- Carrots - use whole carrots for the best flavor. No need to remove the skin unless you want to, but be sure to give them a rinse. Baby carrots lack the natural sweetness of whole “adult” carrots.
- Cauliflower - you’ll use a whole head of fresh cauliflower. If you prefer, you can also buy pre-cut cauliflower florets.
- Olive Oil - an important ingredient to caramelize the carrots and cauliflower. You can substitute for avocado oil or your favorite cooking oil.
- Spices - a blend of cumin, paprika, oregano and garlic powder. Spices like these don’t just add flavor– they also add antioxidants!
- Kosher Salt & Black Pepper - a dash of salt and black pepper to tie the other flavors together.
- Lemon Juice - fresh squeezed lemon juice adds brightness and enhances the dish.
- Optional - Fresh parsley to top it off and add even more color.
Full recipe for Roasted Carrots and Cauliflower
For Roasted Chickpeas
- Chickpeas - you can use a can of chickpeas which are pre-cooked so all you need to do for prep is rinse and dry them. If you prefer to use dried chickpeas, cook them first and be sure to dry them before roasting. Here is some extra help for how to cook dried chickpeas if you need.
- Olive Oil - to help crisp them up. Feel free to substitute with avocado oil.
- Spice Blend - cumin, paprika, garlic powder, and salt and black pepper.
Full recipe for Roasted Chickpeas
For Yogurt Tahini Sauce
- Plain Greek Yogurt - I use nonfat greek yogurt because it doesn't have saturated fats, but you can use whole fat or reduced fat. Be sure to use plain yogurt and not sweetened or flavored. You could substitute with Skyr or a plant-based yogurt.
- Tahini - Tahini is a key ingredient for this dipping sauce. When I make a recipe using tahini, I find it's easier to use a squeezable tahini like ones from Mighty Sesame Co. and Seed + Mill. It's much easier to get out of the bottle!
- Fresh Lemon Juice - adds tang and the citric acid acts as a natural preservative.
- Olive Oil - just a bit to give this sauce a perfect creamy texture. You can use avocado oil if you prefer a more mild flavor.
- Garlic - you’ll be using raw garlic so a little bit adds lots of flavor. If you don't like the taste of garlic, feel free to leave it out. You can also substitute using ¼ teaspoon garlic powder.
- Ground Cumin - a slightly sweet and nutty spice.
- Salt and Black Pepper - a pinch of kosher salt and black pepper ties it all together.
Full recipe for Tahini Yogurt Sauce
For the Bowl
- Sweet potatoes or other complex carbohydrate of choice - Chickpeas provide complex carbs, but if you want to take it up a notch, add your favorite grain or starchy veggies. Brown rice, wild rice, sweet potatoes, butternut squash, green apple, black beans, or quinoa work great here.
- Arugula or other green of choice
- Optional: extra ingredients for topping - hemp hearts, pumpkin seeds, sunflower seeds, red onion, green onions, fresh herbs, goat cheese, a drizzle of olive oil or maple syrup, or fresh lime juice are all options!
How to Make a Nourish Bowl
*Below are the instructions for how to make this Nourish Bowl with some visuals that I hope are helpful! Don't forget to check out the recipe card at the bottom for the full recipe.
- Step 1 - Make your Roasted Carrots and Cauliflower. Preheat oven to 425℉/220°C. Line a rimmed baking sheet with parchment paper and spray with oil. Add the cauliflower and carrots in a single layer on the sheet pan and coat with oil and spice mix. Cook veggies in the preheated oven for 25 minutes. Remove from the oven and add the fresh squeezed lemon juice and parsley. Put veggies back in the oven and cook for another 5-10 minutes or until the cauliflower is golden brown. Cooking times will vary depending on your oven.
- Step 2 - At the same time, make your Roasted Chickpeas and Sweet Potatoes. Line another rimmed baking sheet with parchment paper. Rinse and drain the chickpeas and dry them with a paper towel or dish cloth. Discard the chickpea skins that come loose. In a small bowl, toss the chickpeas with extra virgin olive oil and spice blend including salt, pepper, cumin, paprika, and garlic powder until well coated. Place the chickpeas on half of a large baking sheet in a single layer, leaving space for the sweet potatoes. Dice sweet potatoes and add to the baking sheet. Add oil and salt and pepper on top. Roast in the preheated oven on the middle rack for 20-28 minutes. Oven times will vary.
- Step 3 - While the veggies and chickpeas roast, make your tahini yogurt sauce by blending the ingredients in a food processor or blender until smooth, about 40-60 seconds using a spatula to push down the sides as needed. Add a tablespoon at a time of water until it reaches your desired consistency.
- Step 4 - Assemble your bowl. Add tahini yogurt sauce, arugula, sweet potatoes, roasted cauliflower and carrots, and roasted chickpeas to a dish. Add another complex carb or protein if you'd like and add your favorite toppings.
Hint: chop your veggies ahead of time or use pre-cut vegetables for a shortcut!
Variations
One of the best parts about making power bowls or nourish bowls at home is that you can easily customize them to make a healthy meal that matches your taste preferences by using different vegetables, grains, and toppings. Below are some examples, but feel free to get creative!
- Spicy - add chili powder or cayenne to the seasoning blend for the vegetables and chickpeas or add hot sauce, sriracha, red pepper flakes, jalapeno peppers or serrano peppers on top.
- Use Your Favorite Veggie - add more vegetables or use whatever your favorite veggies are. Broccoli, brussel sprouts, cabbage, sliced tomatoes or eggplant, red peppers, or zucchini squash are good options to roast. For greens, instead of arugula you can use kale, spinach, or cucumber.
- High Protein - this is a plant-based meal, but if you eat meat you can add protein by topping it with shredded chicken breast, shrimp, salmon or steak.
- Plant Powered - you can add even more plant protein with tofu, falafel (made from mashed chickpeas), lentils, a different legume, or pine-nuts. Feel free to add a whole grain like brown rice, quinoa, or couscous.
- Cheesy - top it with feta, fresh grated parmesan, or your favorite cheese!
Meal Prep and Storage
- Storage for Roasted Vegetables - store roasted carrots and cauliflower and sweet potatoes in an airtight container in the refrigerator for up to 4-5 days.
- Storage for Roasted Chickpeas - store roasted chickpeas in an airtight container or small jar at room temperature for up to 7 days. Store with the lid loosened to allow air to circulate. This will help them maintain their crispiness.
- Storage for Tahini Yogurt Sauce - store in an airtight container in the refrigerator for up to 4-5 days. A mason jar works perfectly. Or grab these single serve dressing containers for on-the-go.
Expert Tips & Shortcut Ideas
- Meal prep ahead of time by chopping your vegetables. Store them in an airtight container until you're ready to roast them!
- Grab pre-cut vegetables from the fresh or frozen section of your grocery store to make this recipe even quicker.
- Mix the spices together before pouring over the veggies to get a more evenly distributed seasoning throughout the dish.
- Chop the vegetables into relatively evenly sized pieces to help them cook evenly.
- Arrange the veggies in a single layer on the baking sheet or baking dish. This allows the air in the oven to circulate around the veggies to cook them thoroughly.
- Toss the veggies about halfway through cooking to make sure they cook evenly.
- Rinse and dry the chickpeas before adding oil and spices. This will help create the crispy texture that makes them so delightful to crunch on.
- If you prefer a thinner consistency for the tahini yogurt sauce, add a little bit of water to thin it out.
- Use fresh squeezed lemon instead of lemon juice from the bottle for the best flavor.
Registered Dietitian tip
Designate a day of the week for chopping vegetables so you have them ready to snack on or to use in recipes like this when dinnertime rolls around. This makes it more likely you will use the vegetables you buy! Habit stack by turning on your favorite playlist or podcast or spend time catching up with a friend during your designated "chopping power hour".
FAQ
While healthy means something different to everyone, this is a nutrient-rich option. It contains plant-protein from the chickpeas, tahini and roasted vegetables, dietary fiber for gut health from the roasted veggies and garbanzo beans. It also contains heart-healthy fats that also support brain health and hormone health from the olive oil and tahini, and plenty of other nutrients including antioxidants, vitamin C, vitamin A, magnesium, and potassium.
Absolutely! If you don't like tahini, I suggest replacing it with hummus. You can use homemade hummus recipe or a different one if you have a favorite! Or just use store-bought hummus for a shortcut. I like Ithaca brand and their lemon garlic hummus works great with this Nourish Bowl. You could also use Tzatziki Sauce.
Find tahini near the nut butters or in the ethnic food section at the grocery store. You can also order it on Amazon. Store tahini in a cool, dry area at room temperature.
It is a plant based vegetarian recipe but it is not vegan. You can make it vegan by replacing Greek yogurt in the tahini dressing with your favorite plant-based yogurt.
More Nourishing Dietitian Recipes
Looking for other recipes like this? Try these:
Perfect for Pairing
These are my favorite dishes to serve with this Nourish Bowl:
Looking for Nutrition Education?
Here are some of my educational posts you may enjoy:
📖 Recipe
Easy Nourish Bowl Recipe with Tahini Yogurt Dressing
Equipment
- 2 baking sheets
Ingredients
For Roasted Carrots and Cauliflower
- 1 head cauliflower, cut into florets (or 12 oz precut cauliflower florets)
- 3 large carrots, cut into round pieces
- 2 tablespoon extra virgin olive oil more as needed
- ½ teaspoon garlic powder
- 1 teaspoon oregano
- 1 teaspoon paprika
- 1 teaspoon ground cumin
- ½ teaspoon salt more to taste
- ¼ teaspoon ground black pepper
- ½ large lemon, juiced about 2 Tbsp
- ¼ cup fresh parsley, chopped (optional)
For Roasted Chickpeas and Sweet Potatoes
- 1 can chickpeas, also known as garbanzo beans (15.5 oz-16 oz)
- 1 sweet potato, diced
- 2 tablespoon extra virgin olive oil
- ½ teaspoon ground cumin
- ½ teaspoon paprika
- ¼ teaspoon garlic powder
- ½ teaspoon salt more to taste
- ⅕ teaspoon ground black pepper more to taste
For Tahini Yogurt Sauce
- 1 cup greek yogurt (or plant-based yogurt, I use nonfat but any fat content works)
- ¼ cup tahini
- 1 large lemon, juiced (about ¼ cup of lemon juice)
- 2 tablespoon extra virgin olive oil
- 1 clove garlic
- ½ teaspoon ground cumin
- ½ teaspoon salt
For the Bowl
- arugula or greens of choice, optional
- toppings of choice optional
Instructions
- Step 1 - For Roasted Carrots and Cauliflower Preheat oven to 425℉/220°C. Line a rimmed baking sheet with greased parchment paper. Add the cauliflower and carrots in a single layer on the sheet pan and coat with oil and the spice mixture making sure each piece is coated. Cook in the preheated oven for 25 minutes. Remove and add the fresh squeezed lemon juice and parsley. Put veggies back in the oven and cook for another 5-10 minutes or until the cauliflower is golden brown.
- Step 2 - For Roasted Chickpeas and Sweet PotatoesLine another baking sheet with parchment paper. Rinse and drain chickpeas and dry with a paper towel, discarding the skins that come loose. Toss the chickpeas with 1 tablespoon of the extra virgin olive oil and spice blend. Add the chickpeas to half of the baking sheet, leaving space for the sweet potatoes. Dice sweet potatoes and toss in the other 1 tablespoon of olive oil and salt and pepper to taste. Add them to the other half of the baking sheet. Roast in the preheated oven on the middle rack for 20-28 minutes. Oven times will vary. Tip: the chickpeas are done when they're a golden brown and the sweet potatoes should be easily pierced with a fork.
- Step 3 - For Tahini Yogurt SauceWhile the veggies roast, make the tahini dressing by adding the ingredients including tahini, yogurt, lemon juice, olive oil, garlic, cumin, and salt to a food processor or blender. Blend for ~60 seconds or until smooth. Hint: if you prefer a thinner tahini sauce, add a tablespoon of water at a time until it gets to the consistency you prefer.
- Step 4 - Assemble the BowlTo assemble the bowl, add the tahini yogurt sauce to a dish and top with arugula, sweet potatoes, cauliflower and carrots, and roasted chickpeas. Add your favorite toppings and a squeeze of lemon. Enjoy!
Video
Notes
- Meal prep ahead of time by chopping your vegetables.
- Grab pre-cut vegetables to make this recipe even quicker.
- Rinse and dry the chickpeas before adding oil and spices.
- Store Roasted Vegetables & Tahini Yogurt Sauce in separate containers in the fridge for up to 4-5 days.
- Store roasted chickpeas in an airtight container or small jar at room temperature with lid loosened for up to 7 days.
Erica
new favorite recipe for when I'm trying to eat more veggies!!!!! love the tahini dressing and I've been dipping raw veggies in the leftover.
Mallory
Hi Erica,
Thank you so much for taking time to leave a review, it truly means SO much to me! 🙂 I am so happy to hear that you love the recipe and are enjoying the extra tahini dip! Please don't hesitate to reach out if there are any recipes you want me to share, I love getting ideas from my readers!
Have a great day,
Mallory
shawnna
YUM. i can’t say enough
good things about this recipe! i just finished eating it for the third day in a row and im already thinking about when i’m gonna make it again 😉 i tried it first as is and then the following day added some chicken just for extra protein. to be honest, i enjoyed it just as much without at the chicken compared to with it. plus the dressing is filling so a little bit goes a long way.
oh and definitely do yourself a favor and add arugula! thanks for the great recipe! will def be using this as one of my staples
Mallory
Shawnna!! You're the best. Thank you so much for taking time to leave a review, it truly means SO much to me! 🙂 I am so happy to hear that you made the recipe and loved it! You already know, but let me know if there are any recipes you want me to share, I love getting ideas from friends!
Have a great day,
Mal