Easy Nourish Bowl Recipe with Tahini Yogurt Dressing

Why You’ll Love This Recipe

This Easy Nourish Bowl is a flavor-packed, nutritious dish that checks all the boxes. The combination of roasted vegetables and crispy chickpeas provides a great texture contrast, while the tahini yogurt dressing brings everything together with its rich and creamy flavor. It’s versatile, customizable, and perfect for meal prep. Plus, it’s easy to make and full of plant-based goodness, making it ideal for vegetarians and vegans. Whether you’re looking for a healthy dinner or a satisfying lunch, this nourish bowl will leave you feeling full and energized.

Ingredients

For Roasted Carrots and Cauliflower

• 1 head cauliflower, cut into florets (or 12 oz precut cauliflower florets)
• 3 large carrots, cut into round pieces
• 2 tablespoon extra virgin olive oil (more as needed)
• ½ teaspoon garlic powder
• 1 teaspoon oregano
• 1 teaspoon paprika
• 1 teaspoon ground cumin
• ½ teaspoon salt (more to taste)
• ¼ teaspoon ground black pepper
• ½ large lemon, juiced (about 2 Tbsp)
• ¼ cup fresh parsley, chopped (optional)

For Roasted Chickpeas and Sweet Potatoes

• 1 can chickpeas (15.5 oz-16 oz)
• 1 sweet potato, diced
• 2 tablespoon extra virgin olive oil
• ½ teaspoon ground cumin
• ½ teaspoon paprika
• ¼ teaspoon garlic powder
• ½ teaspoon salt (more to taste)
• ⅕ teaspoon ground black pepper (more to taste)

For Tahini Yogurt Sauce

• 1 cup Greek yogurt (or plant-based yogurt, any fat content works)
• ¼ cup tahini
• 1 large lemon, juiced (about ¼ cup of lemon juice)
• 2 tablespoon extra virgin olive oil
• 1 clove garlic
• ½ teaspoon ground cumin
• ½ teaspoon salt

For the Bowl

• Arugula or greens of choice (optional)
• Toppings of choice (optional)

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Directions

1. Roast Carrots and Cauliflower:
   Preheat the oven to 425℉/220°C. Line a rimmed baking sheet with greased parchment paper. Add the cauliflower and carrots in a single layer on the sheet pan and coat with olive oil and the spice mixture, making sure each piece is evenly coated. Roast in the oven for 25 minutes. Remove from the oven, add the fresh lemon juice and parsley, then return the veggies to the oven for another 5-10 minutes, or until the cauliflower is golden brown.

2. Roast Chickpeas and Sweet Potatoes:
   Line another baking sheet with parchment paper. Rinse and drain chickpeas, then dry with a paper towel, discarding any loose skins. Toss the chickpeas with 1 tablespoon of olive oil and the spice blend. Add the chickpeas to one half of the baking sheet, leaving space for the sweet potatoes. Toss the diced sweet potatoes with the remaining 1 tablespoon of olive oil and season with salt and pepper. Spread them on the other half of the baking sheet. Roast for 20-28 minutes, or until the chickpeas are golden brown and the sweet potatoes are easily pierced with a fork.

3. Make Tahini Yogurt Sauce:
   While the veggies roast, make the tahini dressing. In a food processor or blender, combine the tahini, yogurt, lemon juice, olive oil, garlic, cumin, and salt. Blend for 60 seconds or until smooth. For a thinner consistency, add a tablespoon of water at a time until desired texture is reached.

4. Assemble the Bowl:
   To assemble the bowl, add a dollop of tahini yogurt sauce to a bowl and layer with arugula, roasted sweet potatoes, cauliflower, carrots, and crispy chickpeas. Add any additional toppings and a squeeze of lemon juice for extra freshness. Serve and enjoy!

Servings and Timing

• Servings: 4

• Prep Time: 15 minutes

• Cook Time: 30 minutes

• Total Time: 45 minutes

Variations

• Add More Protein: Add quinoa, lentils, or tofu for an extra boost of protein.

• Use Different Veggies: Feel free to substitute the cauliflower and carrots with other roasted vegetables like Brussels sprouts, zucchini, or bell peppers.

• Spice It Up: Add some chili flakes or hot sauce to the tahini yogurt dressing for a spicy kick.

• Grain Base: For a heartier meal, serve the nourish bowl on top of brown rice, quinoa, or couscous.

Storage/Reheating

• Storage: Store the individual components of the nourish bowl (roasted vegetables, chickpeas, and tahini yogurt sauce) separately in airtight containers in the fridge. They should stay fresh for up to 3 days.

• Reheating: Reheat the roasted vegetables and chickpeas in the oven at 350°F for 10-15 minutes, or in the microwave. The tahini yogurt sauce can be eaten cold or warmed gently in the microwave for 10-15 seconds.

FAQs

1. Can I use a different type of yogurt for the tahini sauce?

Yes, you can use any type of yogurt, including dairy-free options like coconut or almond yogurt.

2. How can I make this recipe vegan?

To make this recipe vegan, use a plant-based yogurt for the tahini yogurt sauce, and make sure the olive oil used is free from animal products.

3. Can I prepare this recipe in advance?

Yes! You can roast the veggies and chickpeas ahead of time and store them in the fridge. The tahini yogurt sauce can also be made ahead and refrigerated.

4. How do I make the tahini yogurt sauce thinner?

If you prefer a thinner consistency for the tahini yogurt sauce, simply add water a tablespoon at a time until it reaches your desired thickness.

5. Can I use pre-cooked sweet potatoes?

Yes, you can use pre-cooked or leftover sweet potatoes in place of the raw ones. Just add them in during the last few minutes of roasting to heat through.

6. Is this recipe gluten-free?

Yes, this recipe is naturally gluten-free, as it does not contain any wheat or gluten-based ingredients.

7. Can I add nuts or seeds to the bowl?

Absolutely! Toppings like roasted almonds, sunflower seeds, or pumpkin seeds would add a nice crunch and extra nutrients to the bowl.

8. How can I make this dish spicier?

To add some heat, incorporate chili flakes into the seasoning mix for the vegetables or add a dash of hot sauce to the tahini yogurt sauce.

9. Can I use frozen cauliflower and carrots?

Yes, frozen cauliflower and carrots can be used. Just be sure to thaw and dry them well before roasting to avoid excess moisture.

10. Can I use a different oil for roasting?

Yes, you can substitute olive oil with avocado oil or coconut oil for roasting. Both options work well for this recipe.

Conclusion

This Easy Nourish Bowl with Tahini Yogurt Dressing is an incredibly satisfying and nutritious dish that combines roasted vegetables, crispy chickpeas, and a creamy dressing. It’s a versatile recipe that can be customized to suit your taste preferences and dietary needs. Perfect for meal prep, this vibrant bowl is full of flavor, fiber, and healthy fats to keep you feeling energized and full. Whether you’re looking for a wholesome lunch or dinner, this nourish bowl is a fantastic choice that will leave you wanting more.