Quinoa & Greens Nourish Bowl (WFPB)by Liz Madsen
Nourish bowls, also known as macro bowls/buddha bowls/grain bowls, are a large bowl of grains, greens, veggies... They can basically be whatever you want but the important point is that there's a large variety of things in your bowl. Each bowl starts with some kind of base (rice, other grains, cooked sweet or regular potatoes, salad greens, darker leafy greens, etc.) and then a mix of whatever you like is built on top. This particular bowl features both fluffy cooked quinoa and spring greens, topped with roasted broccoli and asparagus (something cooked), cherry tomatoes and herbs (something fresh), sauerkraut (something pickled), roasted seasoned chickpeas (something crunchy), and a beautiful miso lemon tahini dressing. You can put anything you like in your nourish bowl, but if you'd like to try this one, all the individual components are listed out in an easy to follow format below. You can prep all these ingredients at one time if you like, and store them in your refrigerator to eat throughout the week. You can eat your nourish bowl cold, warm, or a mix of the two. Heat up any individual component and combine when you're ready. Enjoy experimenting! This recipe was contributed by Liz and Paul Madsen of Zardyplants, a vegan food blog.
1 medium yellow or sweet onion, finely diced
1-2 cloves minced garlic
1 cup (185 grams) white quinoa, rinsed
1 + ¾ cup (414 ml) low sodium vegetable broth or water
15 ounce can chickpeas, drained
1 teaspoon granulated onion
1 teaspoon granulated garlic
½ teaspoon smoked paprika
Salt and pepper to taste
Roasted Garlic Miso Broccoli
About 2 cups (140 grams) chopped broccoli
3-4 cloves garlic, minced
A few tablespoons vegetable broth or water
1 tablespoon white or yellow miso paste + 1 tablespoon water
1 large bunch of asparagus, trimmed (I like the thicker spears better, but they take a bit longer to cook)
2 tablespoons vegetable broth or water
1 teaspoon your favorite dried herbs (I like to use Italian seasoning blend or a salt-free blend)
½ lemon, juiced
Any you like! I like to add:
Something pickled: Like pickled red onions, other veggies, or sauerkraut
Something crunchy: Like raw pumpkin seeds (pepitas), toasted nuts or seeds, oil-free croutons, oil-free baked tortilla strips, or even a few broken crackers can be nice
Something fresh: If I’m just doing roasted veggies in the bowl, I love to add something fresh like chopped cherry tomatoes or even a little fruit (like pineapple) for sweetness.
Fresh herbs: You can pick whichever herbs you like or you think will go with your dish. My favorites are cilantro, dill, chives, and/or basil.
Miso Lemon Tahini Dressing
1 + ½ tablespoons yellow or white miso paste
3 tablespoons fresh lemon juice
2 tablespoons tahini (substitute sunflower seed butter or smooth almond butter (or any nut butter) if needed)
1 tablespoon garlic powder
1 tablespoon dried parsley
½ teaspoon spicy mustard (or any mustard, I also like Dijon)
1 tablespoon maple syrup, optional
Water to thin
To make the fluffy quinoa
- In a nonstick pot, sauté onions over medium high heat. To cook without oil, add the onions to the hot pan and stir frequently. When they begin to stick add a tablespoon of water or broth to the pan and stir. Continue this process for 3-4 minutes until the onion becomes translucent.
- Add the garlic and sauté for about 1 minute, adding water or broth as needed.
- Add the indicated amounts of quinoa and water. Stir.
- Bring to a boil, cover the pot, and reduce heat to medium low. Cook for about 15 minutes.
- Remove the pot from heat and let sit covered for 10 minutes.
- Remove the lid and fluff quinoa with a fork. Serve immediately or let it cool a bit and store in the refrigerator.
To make the roasted chickpeas
- Add just-drained chickpeas to a lined baking tray and toss immediately (so they’re still wet) with the spices. Toss until well coated. Spread in an even layer on the pan.
- Bake at 425 degrees Fahrenheit (220 degrees Celsius) for 20-30 minutes depending on how crispy you like them. I like mine to be just crisp on the outside and still soft on the inside, so I usually take them out at 20-22 minutes. If you’d rather air fry them, cook them at 350 degrees Fahrenheit (180 degrees Celsius) for around 10-15 minutes until they’re as crispy as you like. Shake the basket halfway through.
To make the roasted garlic miso broccoli
- In a large baking dish lined with parchment paper, toss the broccoli with the broth and minced garlic. Spread out the broccoli in a single layer.
- Bake broccoli at 425 degrees Fahrenheit (220 degrees Celsius) for 15-20 minutes, stirring and rotating the pan halfway through. If the broccoli looks dry, stir in another couple tablespoons of broth or water and return to the oven. Bake until tender–depending on the size of your chop, it can take a bit more or less time.
- After the broccoli is done, mix the one tablespoon of miso paste with one tablespoon of water until smooth. Toss with the cooked broccoli and serve. If you like spicy food, a sprinkle of red pepper flakes is very nice on this.
To make the roasted asparagus
- On a large baking tray lined with parchment paper, toss asparagus first with the broth or water and then add your dried herbs.
- Bake at 425 degrees Fahrenheit (220 degrees Celsius) for 15-20 minutes (thicker spears) or as little as 10-15 minutes (thin spears).
- When ready to serve, toss with the lemon juice.
To make the miso lemon tahini dressing
- Mix all ingredients except water.
- Add warm or hot water to thin until desired consistency.
- Drizzle your nourish bowl with the sauce. Refrigerate leftovers in an airtight container for up to one week.
To assemble your nourish bowl
(Build however you like, this is just a suggestion!)
- Fill half your bowl with greens and add a few scoops of quinoa to the other half.
- Top with your roasted veggies (if veggies are hot, I recommend placing them on the quinoa side, as they may wilt the delicate greens).
- Add any raw veggies on top like cherry tomatoes or sliced cucumbers.
- Add your crunchy chickpeas (again, if hot, add to the quinoa side), fresh herbs, sauerkraut, and whatever else you’re using.
- Drizzle some of the sauce on top and enjoy!
- You can also cook quinoa in an Instant Pot. Combine 1 cup rinsed quinoa and 1 + ½ cups broth or water in your Instant Pot. Give it a stir. Put on the lid, set to Sealing, and cook on high pressure for 3 minutes. When it’s done, hit cancel and let the pressure release naturally for 10 minutes, then carefully release the remaining pressure and open the lid. Fluff with a fork. (There may be a tiny amount of liquid left. Store that with the quinoa, it helps keep it moist. Let cool a little before storing.
- Note on the chickpeas: These are just the spices I like to use. Use what you like! Try curry spices for a fun twist.
- Each of these components will keep for up to 5 days in the refrigerator. Store them separately in airtight containers and build your bowl each day. Reheat any component if desired. To get chickpeas crispy again, reheat them in a nonstick skillet, air fryer, or a tray in the oven.
- Find more of Liz’s recipes at Zardyplants. Follow them on Facebook and Instagram.