In today’s fast-paced world, it can be challenging to prioritize our health and well-being. With busy schedules and demanding lifestyles, it’s easy to fall into the trap of relying on convenience foods and skipping meals altogether. But what if you could have a delicious, nutritious meal that not only fuels your body but also lifts your spirits? Enter the nourish bowl – a vibrant, wholesome meal that combines the best of whole grains, vegetables, lean proteins, and healthy fats.
In this article, we’ll explore 20 mouthwatering nourish bowl recipes from around the world. From quinoa and roasted veggie bowls to Mediterranean chickpea and Asian-inspired sesame tofu creations, there’s something for every taste bud and dietary preference. So grab a spoon, get ready to dig in, and discover the simple yet satisfying pleasure of a nourish bowl!
Quinoa and Roasted Veggie Nourish Bowl
A nutritious and flavorful bowl filled with quinoa, roasted vegetables, and a tangy tahini sauce. Perfect for a quick and healthy meal or snack.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– 1 large sweet potato, peeled and cubed
– 1 large red bell pepper, seeded and sliced
– 1 large zucchini, sliced
– Salt and pepper to taste
– 2 cloves garlic, minced
– 2 tablespoons tahini
– 2 tablespoons lemon juice
– 1 tablespoon honey
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cook quinoa according to package instructions using 2 cups of water or broth.
3. Toss sweet potato, red bell pepper, and zucchini with olive oil, salt, and pepper on a baking sheet. Roast for 25-30 minutes or until tender.
4. In a blender or food processor, combine garlic, tahini, lemon juice, and honey. Blend until smooth.
5. Assemble the nourish bowl by placing cooked quinoa at the bottom, followed by roasted vegetables and topping with tahini sauce.
Cooking Time: 35-40 minutes
Mediterranean Chickpea Nourish Bowl
Transform your lunch break with this nutrient-rich bowl filled with the flavors of the Mediterranean!
Ingredients:
• 1 cup cooked chickpeas
• 2 cups mixed greens (arugula, spinach, etc.)
• 1/4 cup chopped Kalamata olives
• 1/4 cup crumbled feta cheese
• 1/4 cup sliced red onion
• 2 tbsp extra-virgin olive oil
• 1 tsp lemon juice
• Salt and pepper to taste
Instructions:
1. In a large bowl, combine mixed greens, chickpeas, olives, feta, and red onion.
2. Drizzle with olive oil and sprinkle with salt and pepper to taste.
3. Squeeze a sliver of lemon juice over the top (optional).
Cooking Time: 5 minutes
This nourishing bowl is perfect for a quick and satisfying meal or snack. The combination of protein-rich chickpeas, creamy feta, and tangy olives will keep you full and focused throughout your day.
Asian-Inspired Sesame Tofu Nourish Bowl
Experience the harmony of Asian flavors with this nutritious and delicious bowl, featuring crispy sesame tofu, vibrant vegetables, and creamy sauce.
Ingredients:
– 1 block firm tofu, drained and cut into small cubes
– 2 tbsp sesame oil
– 1 tsp soy sauce
– 1 tsp rice vinegar
– 1 tsp honey
– 1/4 cup chopped scallions, for garnish
– 1 cup mixed vegetables (bell peppers, carrots, snap peas)
– 1/4 cup toasted sesame seeds
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, whisk together sesame oil, soy sauce, rice vinegar, and honey.
3. Add tofu cubes and toss to coat; bake for 20-25 minutes or until golden brown.
4. Cook mixed vegetables according to package instructions or steam until tender.
5. Assemble bowls by placing tofu on the bottom, followed by vegetables, scallions, and a drizzle of toasted sesame seeds.
Cooking Time: 25-30 minutes
Mexican Black Bean and Avocado Nourish Bowl
This recipe combines the creamy richness of avocado with the bold flavors of Mexico, all wrapped up in a nutritious bowl perfect for a quick lunch or dinner.
Ingredients:
– 1 cup cooked black beans
– 2 ripe avocados, diced
– 1 red bell pepper, diced
– 1 small onion, thinly sliced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– Optional toppings: cherry tomatoes, cilantro, lime wedges
Instructions:
1. In a medium bowl, combine black beans, cumin, salt, and pepper.
2. Heat the olive oil in a large skillet over medium-high heat. Add the red bell pepper and onion; cook for 3-4 minutes or until tender.
3. Add the cooked black bean mixture to the skillet and stir to combine.
4. Divide the bean mixture among four bowls.
5. Top each bowl with diced avocado, cherry tomatoes (if using), and a sprinkle of cilantro (if using).
6. Serve immediately.
Cooking Time: 15 minutes
Harissa-Spiced Sweet Potato Nourish Bowl
This vibrant bowl combines the natural sweetness of sweet potatoes with the bold flavors of North African cuisine, making for a nutritious and filling meal. Harissa adds a spicy kick that will leave you craving more.
Ingredients:
– 2 large sweet potatoes
– 1/4 cup harissa
– 2 tablespoons olive oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– Salt and pepper to taste
– Chopped fresh parsley or cilantro for garnish (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Pierce sweet potatoes several times with a fork and roast for 45-50 minutes, or until tender.
3. While sweet potatoes are roasting, heat olive oil in a large skillet over medium-high heat. Add onion and cook for 5 minutes, or until softened.
4. Add garlic and harissa to the skillet; cook for an additional minute.
5. Slice roasted sweet potatoes into wedges. Serve with spiced onion mixture, garnished with parsley or cilantro if desired.
Cooking Time: 1 hour 15 minutes
Greek Yogurt and Falafel Nourish Bowl
A nutritious and flavorful bowl that combines the creaminess of Greek yogurt with the crunch of crispy falafel.
Ingredients:
– 1 cup Greek yogurt
– 1/2 cup cooked falafel
– 1/4 cup chopped cucumber
– 1/4 cup cherry tomatoes, halved
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a small bowl, mix together the Greek yogurt and lemon juice until smooth.
2. Cook the falafel according to package instructions or make your own using chickpeas, herbs, and spices.
3. In a separate bowl, combine the chopped cucumber, cherry tomatoes, and cooked falafel.
4. Spoon the yogurt mixture over the top of the falafel mixture.
5. Season with salt and pepper to taste.
6. Garnish with chopped fresh parsley if desired.
Cooking Time: 10-15 minutes
Turmeric Lentil and Kale Nourish Bowl
This vibrant bowl combines the warmth of turmeric with the earthiness of lentils and kale, perfect for a healthy and satisfying meal.
Ingredients:
– 1 cup red or green lentils, rinsed and drained
– 2 cups water
– 1 tablespoon olive oil
– 1 small onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground turmeric
– 1 kale leaf, stems removed and chopped
– Salt and pepper, to taste
– Optional: lemon wedges, chopped fresh herbs (such as parsley or cilantro), or crumbled feta cheese for garnish
Instructions:
1. In a medium saucepan, combine lentils and water. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until lentils are tender.
2. In a large skillet, heat olive oil over medium-high heat. Add onion and cook until translucent, about 3-4 minutes. Add garlic and cook for an additional minute.
3. Stir in turmeric and cook for 1 minute.
4. Add chopped kale to the skillet and cook until wilted, about 2-3 minutes.
5. To assemble the bowls, divide cooked lentils among four bowls, then top with sautéed kale mixture.
Cooking Time: 30-40 minutes
Teriyaki Salmon and Brown Rice Nourish Bowl
Experience the harmony of sweet and savory flavors with this easy-to-make Teriyaki Salmon and Brown Rice Nourish Bowl. This recipe combines the richness of grilled salmon, the comfort of fluffy brown rice, and the tanginess of a homemade teriyaki sauce.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 cup brown rice
– 2 cups water
– 1/4 cup teriyaki sauce (homemade or store-bought)
– 1 tablespoon vegetable oil
– 1 green onion, thinly sliced
– Salt and pepper to taste
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a small bowl, whisk together brown rice and water. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until cooked through.
3. Meanwhile, brush salmon fillets with vegetable oil and season with salt and pepper. Grill for 4-6 minutes per side or until cooked through.
4. In a small saucepan, heat teriyaki sauce over medium heat until warm.
5. Assemble bowls by placing grilled salmon on top of brown rice, drizzling with teriyaki sauce, and garnishing with thinly sliced green onion.
Cooking Time: 30-40 minutes
Moroccan Spiced Couscous Nourish Bowl
Experience the warm, aromatic flavors of Morocco with this nutritious and filling bowl. This recipe combines fluffy couscous with a blend of spices, roasted vegetables, and creamy tzatziki sauce.
Ingredients:
– 1 cup couscous
– 2 cups water or vegetable broth
– 2 tbsp olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 tsp ground cumin
– 1 tsp smoked paprika
– Salt and pepper to taste
– 1/4 cup tzatziki sauce (store-bought or homemade)
– Chopped fresh parsley or cilantro for garnish
Instructions:
1. Cook couscous according to package instructions using water or broth.
2. In a separate pan, heat olive oil over medium heat. Add onion and garlic; cook until softened, 3-4 minutes.
3. Add red bell pepper and cook until tender, 5 minutes.
4. Stir in cumin and smoked paprika. Season with salt and pepper to taste.
5. Combine cooked couscous and vegetable mixture in a bowl.
6. Top with tzatziki sauce and garnish with parsley or cilantro.
Cooking Time: 20-25 minutes
Thai Peanut Tempeh Nourish Bowl
A flavorful and nutritious bowl filled with crispy tempeh, creamy peanut sauce, and a variety of textures to fuel your body. This recipe is perfect for a quick and easy lunch or dinner.
Ingredients:
– 1 block of tempeh
– 1/4 cup of natural peanut butter
– 2 tablespoons of soy sauce
– 2 tablespoons of lime juice
– 1 tablespoon of honey
– 1/4 teaspoon of grated ginger
– 1/4 teaspoon of red pepper flakes (optional)
– Salt and pepper, to taste
– Chopped veggies: bell peppers, carrots, and green onions
– Cooked brown rice or quinoa
Instructions:
1. Preheat oven to 375°F (190°C). Crisp tempeh by baking for 20-25 minutes, flipping halfway through.
2. In a blender, combine peanut butter, soy sauce, lime juice, honey, ginger, and red pepper flakes (if using). Blend until smooth.
3. Assemble the bowl by placing cooked brown rice or quinoa at the bottom, topped with crispy tempeh, chopped veggies, and drizzle with peanut sauce.
4. Season with salt and pepper to taste.
Cooking Time: 30-40 minutes
Pesto Zucchini Noodles Nourish Bowl
A refreshing and healthy twist on traditional pasta dishes, this Pesto Zucchini Noodles Nourish Bowl combines the flavors of Italy with the ease of zucchini noodles. This recipe is perfect for a quick weeknight dinner or a nourishing lunch.
Ingredients:
– 2 medium zucchinis
– 1/4 cup pesto sauce
– 1/4 cup grated Parmesan cheese
– 1 tablespoon olive oil
– Salt and pepper, to taste
– Optional toppings: cherry tomatoes, fresh basil leaves, sliced avocado
Instructions:
1. Preheat oven to 400°F (200°C).
2. Spiralize the zucchinis into noodle-like strands.
3. In a large skillet, heat the olive oil over medium-high heat. Add the zucchini noodles and cook for 3-4 minutes, or until slightly tender.
4. Stir in the pesto sauce and cook for an additional minute.
5. Top with Parmesan cheese and season with salt and pepper to taste.
6. Serve immediately, adding optional toppings as desired.
Cooking Time: 15-20 minutes
BBQ Jackfruit and Quinoa Nourish Bowl
This recipe combines the smoky flavor of BBQ jackfruit with the nutty goodness of quinoa, all wrapped up in a nutritious bowl. Perfect for a quick and easy lunch or dinner!
Ingredients:
– 1 cup cooked quinoa
– 1 can jackfruit in brine (drained and chopped)
– 2 tablespoons olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tablespoon BBQ sauce
– Salt and pepper to taste
– Chopped fresh cilantro for garnish
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, heat olive oil over medium-high heat. Add onion and garlic; cook until softened.
3. Add chopped jackfruit and BBQ sauce to the skillet. Stir to combine and cook for 5-7 minutes or until jackfruit is coated in the sauce.
4. Cook quinoa according to package instructions.
5. To assemble the bowls, place cooked quinoa at the bottom, followed by the BBQ jackfruit mixture, and garnish with cilantro.
Cooking Time: 20-25 minutes
Beetroot and Goat Cheese Nourish Bowl
Nourish your body with this vibrant and flavorful bowl, packed with the earthy sweetness of beetroot and the creamy tanginess of goat cheese.
Ingredients:
– 2 medium beetroot, peeled and roasted
– 1/4 cup crumbled goat cheese
– 1/4 cup cooked quinoa
– 1/2 cup mixed greens (arugula, spinach, etc.)
– 1/4 cup chopped walnuts
– 2 tbsp olive oil
– Salt and pepper to taste
– Optional: sliced red onion, cherry tomatoes
Instructions:
1. Preheat oven to 425°F (220°C).
2. Wrap beetroot in foil and roast for 45-50 minutes, or until tender.
3. Cook quinoa according to package instructions.
4. In a small bowl, whisk together olive oil, salt, and pepper.
5. Assemble the bowl by placing roasted beetroot on top of cooked quinoa, followed by mixed greens, crumbled goat cheese, and chopped walnuts.
6. Drizzle with the olive oil mixture and garnish with optional toppings (red onion and cherry tomatoes).
7. Serve immediately.
Cooking Time: 50-60 minutes
Spicy Mango and Black Rice Nourish Bowl
This vibrant bowl combines the natural sweetness of mango with the earthy flavor of black rice, all wrapped up in a spicy kick. Perfect for a quick and nutritious meal.
Ingredients:
– 1 cup cooked black rice
– 1 ripe mango, diced
– 1/4 cup chopped fresh cilantro
– 2 tablespoons lime juice
– 1 tablespoon honey
– 1 teaspoon grated ginger
– 1/4 teaspoon red pepper flakes (adjust to taste)
– Salt and pepper, to taste
Instructions:
1. In a small bowl, whisk together lime juice, honey, grated ginger, and red pepper flakes.
2. In a separate bowl, combine cooked black rice and diced mango.
3. Pour the spicy dressing over the rice-mango mixture and toss to coat.
4. Sprinkle chopped cilantro on top and season with salt and pepper to taste.
5. Serve immediately and enjoy!
Cooking Time: 10 minutes
Lemon Herb Chicken and Farro Nourish Bowl
Brighten up your mealtime with this vibrant and flavorful bowl, featuring juicy chicken, nutty farro, and a tangy lemon herb sauce. Perfect for a quick weeknight dinner or a healthy lunch option.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 1 cup cooked farro
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1/4 cup freshly chopped parsley
– 1/4 cup freshly chopped basil
– 2 lemons, juiced (about 2 tbsp)
– Salt and pepper to taste
– Optional: roasted vegetables of your choice
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together olive oil, garlic, parsley, and basil.
3. Place the chicken breast in a shallow dish and brush with the herb mixture.
4. Season with salt and pepper to taste.
5. Roast the chicken in the preheated oven for 20-25 minutes or until cooked through.
6. Cook farro according to package instructions.
7. In a small bowl, whisk together lemon juice and a pinch of salt.
8. Assemble the bowls by placing the roasted chicken on top of the farro, drizzling with lemon sauce, and adding your favorite roasted vegetables (if using).
Cooking Time: 25-30 minutes
Rainbow Veggie and Hummus Nourish Bowl
A vibrant and nutritious bowl filled with colorful vegetables, creamy hummus, and a sprinkle of magic.
Ingredients:
– 1 cup cooked quinoa
– 1/2 cup roasted sweet potato, diced
– 1/2 cup roasted red bell pepper, sliced
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh cilantro
– 2 tablespoons hummus
– Salt and pepper to taste
Instructions:
1. Cook quinoa according to package instructions.
2. Roast sweet potato and red bell pepper in the oven at 400°F (200°C) for 20-25 minutes, or until tender.
3. In a small bowl, mix together hummus and a pinch of salt and pepper.
4. In a large bowl, combine cooked quinoa, roasted sweet potato and red bell pepper, chopped parsley and cilantro.
5. Top with hummus mixture and serve immediately.
Cooking Time: 25 minutes
Enjoy your delicious and nutritious Rainbow Veggie and Hummus Nourish Bowl!
Kimchi and Tofu Nourish Bowl
This recipe combines the spicy kick of kimchi with the creamy texture of silken tofu, all wrapped up in a nourishing bowl. Perfect for a quick and easy lunch or dinner that’s packed with flavor and nutrients.
Ingredients:
– 1 block silken tofu, drained and cut into small cubes
– 1/2 cup kimchi, chopped (homemade or store-bought)
– 2 cups mixed greens (such as kale, spinach, and arugula)
– 1/4 cup sliced red bell pepper
– 1/4 cup sliced cucumber
– 2 tablespoons soy sauce
– 1 tablespoon sesame oil
– Salt and pepper to taste
– Optional: 1/4 cup chopped scallions for garnish
Instructions:
1. In a small bowl, whisk together soy sauce and sesame oil.
2. Add the tofu cubes to the bowl and toss to coat with the marinade.
3. Divide the mixed greens among four bowls.
4. Top each bowl with a portion of the kimchi, followed by the marinated tofu.
5. Add sliced bell pepper and cucumber on top.
6. Season with salt and pepper to taste.
7. Garnish with chopped scallions if desired.
Cooking Time: 15 minutes
Coconut Curry Cauliflower Nourish Bowl
Elevate your meal game with this creamy and aromatic Coconut Curry Cauliflower Nourish Bowl, packed with nutritious ingredients and bold flavors. A perfect blend of warm spices, tender cauliflower, and crunchy toppings will leave you craving for more.
Ingredients:
– 1 head of cauliflower
– 2 tbsp coconut oil
– 1 onion, thinly sliced
– 2 cloves garlic, minced
– 1 tsp ground cumin
– 1 tsp curry powder
– 1/2 tsp turmeric
– 1/4 tsp cayenne pepper
– 1 can (14 oz) coconut milk
– Salt and pepper to taste
– Chopped fresh cilantro for garnish
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove leaves, stem, and any florets.
3. In a large bowl, toss cauliflower with coconut oil, onion, garlic, cumin, curry powder, turmeric, and cayenne pepper until evenly coated.
4. Spread the mixture on a baking sheet and roast for 20-25 minutes or until tender.
5. In a small saucepan, warm the coconut milk over low heat.
6. To assemble the bowls, place roasted cauliflower in the bottom, drizzle with warmed coconut milk, and sprinkle with cilantro.
Cooking Time: 30-35 minutes
Walnut and Roasted Brussels Sprouts Nourish Bowl
Nourish your body with the sweet and earthy flavors of roasted Brussels sprouts and crunchy walnuts. This recipe is perfect for a quick and healthy lunch or dinner.
Ingredients:
– 1 pound fresh Brussels sprouts, trimmed and halved
– 2 tablespoons olive oil
– Salt and pepper to taste
– 1/4 cup chopped walnuts
– 1 tablespoon apple cider vinegar (optional)
– Your favorite grain or base (e.g., quinoa, brown rice, or sweet potato)
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Toss Brussels sprouts with olive oil, salt, and pepper on a baking sheet.
3. Roast for 20-25 minutes, or until tender and caramelized.
4. In a small skillet, toast walnuts over medium heat for 5 minutes, or until fragrant.
5. Assemble the nourish bowl by placing roasted Brussels sprouts on top of your chosen grain or base. Sprinkle with toasted walnuts and drizzle with apple cider vinegar (if using).
Cooking Time: 25-30 minutes
Pomegranate and Feta Quinoa Nourish Bowl
Savor the flavors of this vibrant and nutritious bowl, combining the sweetness of pomegranate with the tanginess of feta cheese, all wrapped up in a quinoa base.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1/4 cup pomegranate seeds
– 1/4 cup crumbled feta cheese
– 1 tablespoon olive oil
– Salt to taste
– Fresh parsley leaves for garnish (optional)
Instructions:
1. Cook quinoa according to package instructions using 2 cups of water or broth.
2. In a small bowl, whisk together pomegranate seeds and a pinch of salt.
3. Heat the olive oil in a large skillet over medium heat. Add the cooked quinoa and stir to combine with the oil.
4. Top the quinoa mixture with the pomegranate mixture, crumbled feta cheese, and a sprinkle of salt to taste.
5. Garnish with fresh parsley leaves, if desired.
Cooking Time: 20-25 minutes
Summary
Get ready to nourish your body with these vibrant and wholesome meal ideas! This article features 20 delicious Nourish Bowl recipes, each packed with a variety of flavors and textures. From international inspirations like Mediterranean Chickpea and Thai Peanut Tempeh, to vegetarian and vegan options like Quinoa and Roasted Veggie and Walnut and Roasted Brussels Sprouts, there’s something for everyone. Whether you’re in the mood for a hearty quinoa bowl or a light and refreshing hummus bowl, these recipes are sure to please. So go ahead, get creative, and start cooking up some nourishing meals!
