Straightforward Mediterranean-Impressed Nourish Bowls – Minimalist Baker

Straightforward Mediterranean-Impressed Nourish Bowls – Minimalist Baker

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Overhead shot of two bowls of our Mediterranean-inspired chickpea nourish bowls

Weeknight ease with weekend taste? These Mediterranean-inspired nourish bowl do all of it! Waves of taste come from roasted eggplant and chickpeas, Greek-inspired lemon rice, an herby tomato cucumber salad, and creamy tahini sauce. It’s the most effective of summer season, multi functional bowl!

It’s a recent, flavorful, satisfying plant-based meal that’s straightforward to make and been on repeat in our kitchens these days. Let’s make it!

Rice, salt, parsley, lemon, eggplant, chickpeas, bell pepper, tomatoes, kalamata olives, olive oil, and tahini

These nourish bowls start with roasting eggplant and chickpeas till golden brown and caramelized. Whereas they’re roasting, we get the opposite three elements prepared: grains, salad, and sauce!

Cubed eggplant and chickpeas on a parchment-lined baking sheet

Our NEW Greek-Impressed Lemon Rice is our grain of selection on this recipe, however white rice or quinoa are different quick-cooking choices that pair properly.

Using a fork to fluff a saucepan of lemon rice

Subsequent comes a recent, crunchy, Mediterranean-inspired salad with tomatoes, cucumber, inexperienced bell pepper, kalamata olives, lemon juice, olive oil, salt, and optionally available recent parsley for an herby enhance!

Bowl of chopped tomato, green bell pepper, kalamata olives, cucumber, and parsley

The ultimate contact that brings all of it collectively is a creamy, 3-ingredient tahini sauce with tahini, lemon juice, and salt. Water thins it out right into a pourable sauce. All that’s left is to assemble and revel in!

Tahini sauce, lemon, parsley, and olives next to two Mediterranean-inspired chickpea nourish bowls

We hope you LOVE these Mediterranean-inspired nourish bowls! They’re:

Contemporary
Brilliant
Flavorful
Satisfying
Nourishing
& SO scrumptious!

We’ve been making this recipe on repeat for weekly meal prep and when craving a simple + scrumptious dinner. With 10+ grams of fiber per serving, it’s full of main plant-based satisfaction!

Extra Nourishing Bowl Meals

For those who do this recipe, tell us! Go away a remark, fee it, and don’t overlook to tag a photograph @minimalistbaker on Instagram. Cheers, pals!

Drizzling a creamy tahini sauce over a vegan nourish bowl

Prep Time 20 minutes

Cook dinner Time 20 minutes

Complete Time 40 minutes

Servings 4

Course Entree

Delicacies Gluten-Free, Mediterranean-Impressed, Nut-Free, Vegan

Freezer Pleasant No

Does it hold? 3-4 Days

Forestall your display screen from going darkish

EGGPLANT

  • 1 medium eggplant, lower into 3/4-inch cubes (1 eggplant yields ~5 cups or 400 g)
  • 1 ½ Tbsp olive oil
  • 1/4 tsp sea salt

CHICKPEAS

  • 1 (15 oz.) can chickpeas, drained and rinsed (or sub ~1 ½ cups do-it-yourself)
  • 1 Tbsp olive oil
  • 1/4 tsp sea salt

SALAD

  • 1 pint cherry tomatoes, quartered (1 pint yields ~2 cups or 360 g)
  • 1 medium cucumber, lower into 1/4-inch cubes (we like English cucumbers however common work as properly // 1 cucumber yields ~250 g or 1 cup)
  • 1 small inexperienced bell pepper, lower into 1/2-inch squares (1 bell pepper yields ~1 ½ cups or 90 g)
  • 1/2 cup chopped parsley (optionally available however really helpful)
  • 1/3 cup chopped kalamata olives (optionally available however really helpful)
  • 3 Tbsp lemon juice
  • 1 Tbsp olive oil
  • 1/4 tsp sea salt

SAUCE

  • 1/3 cup tahini
  • 2-3 Tbsp lemon juice
  • 1/8-1/4 tsp sea salt
  • 1/4 cup water
  • EGGPLANT & CHICKPEAS: Preheat your oven to 425 levels F (218 C) and line a baking sheet with parchment paper. Place your cubed eggplant on one aspect of the baking sheet. Drizzle with olive oil, sprinkle with sea salt, and toss to coat. To the opposite half of the massive baking sheet, add the drained and rinsed chickpeas, drizzle with olive oil, sprinkle with sea salt, and toss to coat. Bake for 20-25 minutes till the eggplant and chickpeas are golden brown and caramelized. The eggplant must be comfortable to the contact.

  • GRAINS: In the meantime, put together your grain of selection: lemon rice, white rice, or quinoa.
  • SALAD: Whereas your grain is cooking, make the salad. To a big mixing bowl, add quartered cherry tomatoes, diced cucumber, chopped inexperienced bell pepper, optionally available chopped parsley, and chopped kalamata olives. Add lemon juice, olive oil, and sea salt. Stir properly to mix. Put aside till able to serve.

  • SAUCE: To a small mixing bowl, add tahini, lemon juice, sea salt, and water. Whisk properly to mix. Style and modify seasoning, including extra salt for saltiness, lemon for zing, water to loosen, or tahini to make thicker. Any leftover sauce is nice on veggies, grains, or proteins.

  • Assemble your bowls: Divide the rice (or quinoa), eggplant, chickpeas, and salad between serving bowls and drizzle every with ~1-2 Tbsp of tahini sauce.

  • Every element may be saved individually in hermetic containers within the fridge for as much as 3-4 days. The rice or quinoa is freezer-friendly, however the different elements should not.

*Recipe as written makes ~2/3 cup tahini sauce, which is sufficient for generously topping the bowls or having leftover sauce for different meals.
*Vitamin data is a tough estimate calculated with half of the tahini sauce and with out optionally available substances.

Serving: 1 serving Energy: 527 Carbohydrates: 66.4 g Protein: 12.3 g Fats: 26.3 g Saturated Fats: 3.6 g Polyunsaturated Fats: 5.7 g Monounsaturated Fats: 14.9 g Trans Fats: 0 g Ldl cholesterol: 0 mg Sodium: 885 mg Potassium: 729 mg Fiber: 10.6 g Sugar: 10.7 g Vitamin A: 158 IU Vitamin C: 49 mg Calcium: 75 mg Iron: 2.6 mg



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