Nourish Bowl Recipe

March is National Nutrition Month and to celebrate one of our registered dietitians, Camille Adams, has created a plant-based nourish bowl. It is packed with nutrients and features a homemade tahini sauce.
 
For more plant-based recipes, the Y is hosting a “Going Plant-Based for Beginners” class on March 29. Can’t make it? We have three registered dietitians on staff, each specializing in different areas who would like to help you reach your goals.
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Ingredients:

  • 1 C rice of choice

  • 1 whole zucchini

  • 1 head of broccoli 

  • 1 red bell pepper 

  • 1 orange bell pepper 

  • 1/2 red onion 

  • 1 can chickpeas (garbanzo beans) 

  • 1 C mushrooms, any type 

  • 1/3 C cherry tomatoes 

  • 1/4 C parsley

  • 1/4 C cilantro

  • 2 cloves garlic 

  • 1/4 C all-purpose flour

Seasonings:

  • Olive oil
  • Cumin 
  • Smoked paprika 
  • Thyme
  • Agave or honey 
  • Soy sauce 
  • Red pepper flakes 
  • Salt and pepper 
  • *Optional* nutritional yeast (great source of B12!)

Creamy Tahini Topping:

  • 2 Tbsp tahini
  • 1 Tbsp maple syrup
  • 1/2 fresh lemon
  • 1 Tsp olive oil

Directions:

 

  1. Rinse your rice and cook in a rice cooker or to the bags instructions for stovetop.

  2. Preheat oven to 375 degrees.

  3. Cut zucchini, broccoli, mushrooms, red onion and bell peppers to whatever shape you desire for roasting. Set aside 1/4th red onion and 1/4th red and orange bell peppers for the chickpea patties. 

  4. Place cut vegetables on a sheet pan and season to your taste with red pepper flakes, thyme, smoked paprika, salt and pepper, honey and two tbsp olive oil. Rub to combine and place in preheated oven for 15-20 minutes.

  5. Make chickpea patties 
    1. Rinse and drain one can of chickpeas and remove the skin on the outside for the best result.

    2. Mince the garlic. 

    3. Preheat air fryer or oven at 400.

    4. Combine chickpeas, the rest of the red onion and bell peppers, minced garlic, cilantro and parsley into the blender. Pulse until broken down. 

    5. Place mixture into a bowl and add more seasonings if desired. One tsp soy sauce, one tsp nutritional yeast, and one tbsp of cumin. Add flour and press into a patty shape with your hands. 

    6. Add the patties to the air fryer/oven and bake for 10 minutes. Flip over and cook an additional 5-7 minutes or until cooked through. 

  6. Add cooked rice as the base of the bowl, then add all your roasted vegetables, two patties, cherry tomatoes and more cilantro and parsley. 
  7. Top with creamy tahini dressing and enjoy!

Recipe provided by: Camille Adams, RD

Our Registered Dietitians are here to help you learn effective meal planning, how to fit delicious, healthy meals into your busy life and much more. 

Camille Adams 2022 WEB

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