Beautiful Rainbow Nourish Bowl

This rainbow nourish bowl is a delicious healthy — and might I add beautiful — lunch or dinner. 

With plenty of veg, some hummus, and healthy fats from olive oil and sunflower seeds, this plant-based meal will leave you feeling satisfied all afternoon long. 

This nourish bowl is: 

• Easy to make
• A great lunch to make the night before
• Chock-full of veggies
• Colourful
• Healthy

What Is a Nourish Bowl?

Maple and Mango sums it up perfectly: “A nourish bowl is a well balanced, healthy meal containing a variety of nutrient-dense ingredients (veggies, healthy fats, quality proteins and carbs).” 

Nourish bowls go by many names. You may have seen them called:

• Buddha bowls
• Power bowls
• Grain bowls
• Macro bowls
• Hippie bowls 

Whatever you want to call it, the concept is the same: A lot of good stuff in one big bowl. An over-the-top salad, you might say. No matter which terminology you prefer, there's no denying that this rainbow nourish bowl is delicious.

What You Need to Make It

• Your favourite greens: Greens are the base for this nourish bowl. You could use spinach, rocket, kale or lettuce (I used dinosaur kale). 
• Carrot: Ribboned with a veggie peeler, or shredded with a cheese grater
• Pan-fried zucchini: Pan-frying the zucchini slices in a bit of soy sauce before adding them to your nourish bowl adds a wonderful salty flavour
• Tomatoes: A few tomato slices or cherry tomatoes 
• Edamame: Frozen or canned edamame (shelled) is the perfect protein source for this lunch
• Hummus: A dollop of your favourite hummus for flavour
• Olive oil: Drizzle a bit of high-quality olive oil over the top of this bowl as a delicious and healthy dressing
• Sunflower seeds: A few seeds on top add texture and extra nutrients

📖 Recipe

Rainbow Nourish Bowl

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• Total Time: 10 minutes
• Yield: 1 1x

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Description

This rainbow nourish bowl is a wonderful, healthy lunch. Filled with colourful veggies, it's a delicious vegan meal that will leave you feeling satisfied.

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Ingredients

Units MUS Scale 1x2x3x

• ½ zucchini (sliced into rounds )
• 1 tbsp soy sauce
• 1-2 handful kale, spinach, or other greens
• 1 carrot (shredded/ grated)
• ½ tomato (sliced)
• 125 g edamame (canned/ frozen and thawed)
• 1 tbsp hummus
• 1 tbsp sunflower seeds
• 1 tsp olive oil

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Instructions

1. First, heat the small pan over medium heat. Add the sliced zucchini and soy sauce, and cook until zucchini is warmed through, flipping once, about 5 mins.
2. Next, chop up your greens and slice your other veggies.
3. Add greens to a bowl.
   
4. Add shredded/ grated carrot.
   
5. Add sliced pan-fried zucchini.
   
6. Add tomatoes.
   
7. Add edamame.
   
8. Top with hummus, sunflower seeds, and a drizzle of olive oil to finish.
   

• Prep Time: 5 minutes
• Cook Time: 5 minutes
• Category: Salad
• Cuisine: Australian

Nutrition

• Calories: 352
• Fat: 16.2
• Carbohydrates: 35.1
• Protein: 22.9

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