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Nourish Bowls

Nourish bowls are a simple and balanced meal option that you can customize based on your own needs and preferences. Follow this formula and use your favorite staple ingredients! 

  • Author: Leanne Ray, MS, RDN
  • Prep Time: 15 minutes
  • Cook Time: 0 minutes
  • Total Time: 15 minutes
  • Yield: 1 serving 1x
  • Category: Meatless Meals
  • Method: Stovetop
  • Cuisine: American
  • Diet: Vegetarian

Ingredients

Scale
  • 1/3 cup tahini
  • 1 lemon, zested and juiced
  • 1 teaspoon maple syrup
  • 1 teaspoon sriracha (or other chile sauce)
  • salt & pepper to taste
  • 1/2 cup pre-cooked grains (like farro, rice, couscous or quinoa)
  • 1 cup vegetables, cooked or raw (like shredded carrots/cabbage, tomatoes, lettuce, cucumber, roasted potatoes or cauliflower)
  • 1/3 cup protein (like beans, lentils, smoked salmon or tofu cubes)
  • 1/4 cup fresh fruit (like berries, grapes or citrus segments)
  • 1 Tablespoon chopped nuts (like walnuts or almonds)
  • 1 Tablespoon cheese (like bleu, feta or goat) and/or avocado chunks
  • optional: dried fruit (like tart cherries, golden raisins or dried apricots)
  • optional: fresh tender herbs, chopped (like basil, dill, cilantro or parsley)

Instructions

  1. Make the sauce: combine tahini, lemon zest & juice, maple syrup and sriracha in a jar. Whisk well with a fork and stream in water until it’s a nice smooth and pourable consistency. Season with salt and pepper to taste.
  2. Layer remaining ingredients in a bowl, then drizzle sauce over the top.

Equipment

Notes

  • The equipment section above provides affiliate links to things I use often in my kitchen and love.
  • I love to change up this bowl by the season. Follow this basic formula to get the proportions right, but try new combinations.
  • Nutrition information calculated using farro, carrots, chickpeas, blueberries, bleu cheese, walnuts, and two tablespoons of the sauce. Numbers will vary based on what you add.

Nutrition

Keywords: bowls, meal prep, meatless monday, quick lunch