December 8, 2022

Canadiannpizza

Cooking Is My World

Nourish Bowls – Chelsea’s Messy Apron

These Nourish Bowls are the best I’ve ever had! With hearty roasted veggies and chickpeas, vibrant greens, and the best hot honey mustard sauce — you’ll be in heaven!

Overhead image of a Nourish Bowl

You may be wondering what a Nourish Bowl is, and I’m here to break that down for you. But first, let me tell you, this is one of my all-time favorite vegetarian recipes I’ve shared over the years. It’s a feel-good, fresh, vibrant, and ridiculously tasty bowl of food that happens to also be nutritious and nourishing. And truthfully, this sauce is so good, I’m about convinced I could drink it plain, ha! 

What Are Nourish Bowls?

A Nourish Bowl is a well-balanced or healthy meal that has a good portion of nutrient-dense vegetables (or fruits) and is typically topped with a dressing of sorts.

Are Nourish Bowls Good For You?

Nourish bowl recipes contain a well-balanced combination of the three macros our bodies need — carbohydrates, protein, and fat. When these three macros are combined using nutrient-dense ingredients, it helps to keep your body satiated for longer. These nutrient-packed bowls are intended to fuel your body while improving your overall health.

These bowls make for a great lunch, dinner, or make-ahead meal (perfect meal prep!) Meal prepping is a great way to ensure you’re adding plenty of healthful ingredients to your diet — since it’s already prepared, it takes the guesswork out of meals when nights get crazy and busy!

Process shots-- images of the sweet potatoes being seasoned and roasted

How To Make A Nourish Bowl

This sweet potato Nourish Bowl has three components. Let’s break down each below:

  • Bowl base: For these bowls, we like to start with a combination of baby spinach and quinoa. We like to cut the spinach into thin ribbons (so good!) and then toss it with cooked quinoa. To keep things super quick and easy, we use already cooked quinoa — more on this in the “shortcuts” section below!
  • Roasted vegetables: Next up are the veggies and chickpeas. The combination of sweet potato, chickpeas, and green beans is unbeatable! Feel free to swap out your favorite veggies or change out the beans. 
  • Sauce: To finish things off, we drizzle the most unforgettable hot honey mustard sauce on top. It’s quick and easy to make and packs a serious punch of flavor. Since developing this sauce recipe, I keep it constantly in my fridge!

Process shots of Nourish Bowls-- images of the beans, chickpeas, seasoning, and oil being added to a sheet pan and it all being tossed together and roasted

SHORTCUTS

Nourish Bowl Ideas For Quicker Prep

  • Microwaveable Packaged Quinoa. Microwaveable quinoa is already cooked and just needs to be heated in the microwave. Alternatively, use leftover cooked and cooled quinoa instead of the microwaveable type in this recipe.
  • Measure out honey quicker (and cleaner). Quickly spritz the measuring spoons with nonstick cooking spray and then add in the honey; watch it glide out of the measuring spoon into your dressing!
  • Pick packaged green beans. In the produce section of most grocery stores, you can find green beans that have already been washed and trimmed saving you prep time.
  • Use packaged baby spinach. Already washed and dried spinach is also a time saver — all you’ll need to do is a quick chop!

Overhead image of the hot honey used in these bowls

Nourish Bowl Dressing

I can’t say enough good things about this hot honey mustard — it’s totally crave-worthy! If you love a good honey mustard dressing, you will love this sauce! A few dressing notes:

  • Make sure to use Dijon mustard, not yellow. There’s a big flavor difference. We love Grey Poupon® best.
  • The red pepper flakes are responsible for the “hot” in hot honey mustard. I wouldn’t say the sauce is too spicy but does have a bit of a kick. The honey nicely balances the spice, but if you’re worried about it, start with less (you can always add more!).
  • Blend the sauce to get a nice emulsion. We like this sauce best when it’s processed in a blender. A small blender jar or food processor will do the trick!

Process shots of Nourish Bowls-- images of the spinach, quinoa, roasted veggies, avocado, basil, and sauce to a bowl

Nourish Bowls FAQs

1What is the difference between a Buddha bowl and a Nourish Bowl?

The two are similar. Typically Buddha bowls are more “artful” in the way the ingredients are arranged in the bowl. Here’s our favorite Buddha bowl recipe!

2How many calories are in a Nourish Bowl?

The nutrition content of a Nourish Bowl will vary, depending on the quantities of the ingredients you use. As written in the post, this recipe provides 457 calories.

3What is a Wellness Bowl?

A wellness bowl is another name for a Nourish Bowl. These bowls are packed with grains, nutritious vegetables and are intended to help fuel your body and improve your overall health.

4Are Nourish Bowls good for you?

These bowls are a great example of a model Harvard developed called the “Healthy Eating Plate.” This model suggests half of the plate to be made up of vegetables, a quarter protein, a quarter carbohydrates, and healthy fats in moderation to deliver a balanced meal.

5Are Power Bowls good for weight loss?

It depends on the specific ingredients in the bowls and how much is added. At the end of the day, weight loss is an equation of calories brought in verses calories expended, so even healthful foods when eaten in excess can cause weight gain. That said, when combining lean or plant-based proteins, whole grains, and veggies it is going to be a very satiating meal. The protein and fiber in these bowls are going to help keep you fuller for longer.

Up-close overhead image of the Nourish Bowls

QUICK TIP

Top Recipe Tip: use a LARGE sheet pan. The more space the vegetables have (aka the less crowded they are) the better and the quicker they roast. When vegetables are overlapping or crowded onto a sheet pan, they end up steaming instead of roasting. This greatly affects the end taste/texture. We use this 15×21-inch sheet pan and I can’t recommend it enough. You’ll get perfectly caramelized and tasty roasted veggies every time!

More Vegetarian Meals

Nourish Bowls

These Nourish Bowls are the best I’ve ever had! With hearty roasted veggies and chickpeas, vibrant greens, and the best hot honey mustard sauce — you’ll be in heaven!

Nourish Bowls

These Nourish Bowls are the best I’ve ever had! With hearty roasted veggies and chickpeas, vibrant greens, and the best hot honey mustard sauce — you’ll be in heaven!

Instructions

  • PREP: Preheat the oven to 425 degrees F. Set out a very large pan (I use a 15×21-inch pan) or use 2 smaller sheet pans (Note 2). Prepare the seasoning mix by combining the paprika, garlic powder, onion powder, chili powder, salt, and pepper in a small bowl and stirring together. (I add 3/4 tsp fine sea salt and 1/4 tsp pepper, but add to your preference.) Set aside.

  • VEGGIE PREP: Peel the sweet potatoes and cut them into chunks. (I cut the sweet potato into discs and then each disc into 1-inch pieces.) Trim green beans and cut in half. Rinse and drain chickpeas and thoroughly dry (I like to dry in a salad spinner).

  • FIRST VEGGIE ROAST: Place the prepared sweet potatoes on the sheet pan. Add two tablespoons olive oil (25g) and half of the seasoning mix (just eyeball it) on top. Toss to evenly coat all the potatoes, space out the potatoes so they aren’t overlapping (the more room they have, the better they will roast) and bake for 15 minutes in preheated oven.

  • SECOND VEGGIE ROAST: Remove from the oven and flip/stir all the sweet potatoes around and move to one side of the tray. On the other side of the tray, add the chickpeas, green beans, and remaining 2 tablespoons (25g) oil and remaining seasoning. Toss together and space everything out to have plenty of room to roast. Return to the oven and bake for another 15-20 minutes or until vegetables are crisp-tender. Remove from the oven and toss everything once more. Taste and add more salt if needed.

  • SAUCE: Meanwhile, prepare the sauce. Add everything to a small blender, season to taste with salt and pepper (I add 1/2 tsp salt and 1/8 tsp pepper) and blend until smooth. (Make sure the honey doesn’t pool at the bottom; stir and re-blend if needed). Transfer to a mason jar and place in the fridge while waiting on veggies.

  • ASSEMBLY: Thinly slice (ribbon) the baby spinach and add to four bowls (add as much/little spinach as you’d like). Microwave quinoa according to package directions and divide it equally among the bowls. Drizzle in a touch of dressing into each bowl and give it a quick toss. Divide roasted veggies equally among the 4 bowls. Thinly slice or chop the avocado and add in equal parts to each bowl. Ribbon the fresh basil and add on top (to taste). Drizzle the sauce over each bowl (as much or as little as you’d like — there will likely be extras!) Enjoy!

Recipe Notes

Note 1: Microwaveable Packaged Quinoa: Microwaveable quinoa is already cooked and just needs to be heated in the microwave so it makes a super-quick base for this recipe. Alternatively, use leftover cooked quinoa instead of the microwaveable type in this recipe. We love adding a ripe avocado and fresh basil to these bowls — it’s the perfect finishing touch, but both are optional ingredients.
Note 2: Use a LARGE sheet pan. The more space the vegetables have (aka the less crowded they are), the better and the quicker they roast. When vegetables are overlapping or crowded onto a sheet pan, they end up steaming instead of roasting. This greatly affects the end taste/texture. We use this 15×21-inch sheet pan and I can’t recommend it enough. You’ll get perfectly caramelized and tasty roasted veggies every time! If you aren’t using a large sheet pan, roast times will likely be longer.

Nutrition Facts

Serving: 1serving | Calories: 457kcal | Carbohydrates: 41.2g | Protein: 8.6g | Fat: 30.1g | Sodium: 566.5mg | Fiber: 10.2g | Sugar: 7g

We do our best to provide accurate nutritional analysis for our recipes. Our nutritional data is calculated using a third-party algorithm and may vary, based on individual cooking styles, measurements, and ingredient sizes. Please use this information for comparison purposes and consult a health professional for nutrition guidance as needed.