This plant-based Nourish Bowl is as pleasing to the taste buds as it is to the eyes. Each component of this bowl is carefully chosen to provide essential nutrients that support overall health.
You may also like our high-protein chickpea tempeh bowl.
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This recipe makes 2 large or 4 small bowls. Enjoy this Nourish Bowl warm, cold, or room temperature. This recipe is gluten-free, oil-free, and absolutely delicious. This Nourish Bowl is one of our top 20 clean eating recipes, and also one of our favorite Daniel Fast recipes.
Why You'll Love This Recipe
- Nutrient-Dense Ingredients: The bowl is rich in protein, fiber, vitamins, and minerals, supporting overall health and well-being.
- Flavorful: It's the perfect balance of sweet, savory, salty, and umami flavors that come together with soft, chewy, and crunchy textures.
- Meal Prep Friendly: The assembled bowl stores well in the refrigerator for up to four days, making it an excellent option for meal prepping.
- Customizable: Tailor the bowl to your preferences and nutritional goals.
Health Benefits of This Nourish Bowl
- High Protein: This bowl has about 25 grams of protein per serving. Fiber-rich plant-based protein is associated with a reduced risk of metabolic syndrome, type 2 diabetes, and obesity.
- Anti-Inflammatory: Butternut squash, kale, black rice, and purple cabbage all have high levels of antioxidants like beta-carotene, vitamin C, and anthocyanins, which have been shown to be anti-inflammatory.
- Boosts Brain and Heart Health: Healthy fats from the peanut sauce support cognitive function and cardiovascular health. Magnesium and potassium from greens and squash help regulate blood pressure and reduce the risk of heart disease.
- Helps Balance Blood Sugar: The fiber, protein, and complex carbohydrates in this Nourish Bowl support more stable blood glucose levels.
What You Need to Make This Nourish Bowl
- Butternut squash: A subtly sweet, creamy texture when roasted, balancing savory and spicy elements.
- Cooked black rice: A nutty, slightly sweet flavor with a chewy bite. Visually striking and earthy.
- Kale (or collard greens): A hearty, slightly bitter green that holds up well to heat and sauces.
- Tempeh: Adds a hearty, chewy texture with a naturally nutty and slightly fermented flavor. An excellent source of plant-based protein and fiber.
- Vegan peanut sauce: Creamy, rich, and crave-worthy with a sweet-heat balance that ties the whole bowl together.
A full ingredient list with exact amounts can be found in the recipe card below.
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Substitutions and Variations
- Swap out the butternut squash for roasted sweet potato, similar to our Sweet Potato Chickpea Buddha Bowl.
- Not a fan of tempeh? Try using the Air Fryer Tofu Nuggets instead.
- If you have a peanut allergy, feel free to substitute with sunflower butter sauce, cashew butter sauce, or lemon tahini dressing. They all work on this Nourish Bowl.
- If you don't have black rice, feel free to use brown rice, quinoa, or millet.
- Use our Ancient Grains Recipe, which includes black rice and four other intact whole grains, and this Nourish Bowl will easily help you get in 30 plants in a week.
- For a higher protein boost, add Roasted Chickpeas, add more tempeh, or check out our Chickpea Tempeh Bowl.
- If you want to add mushrooms to this plant-powered nourish bowl, make a batch of the Sauteed Kale and Mushrooms. The flavors and seasonings work beautifully with this Nourish Bowl.
- Level up the nutrient density by adding microgreens, kimchi, and hemp hearts.
How to Prepare
This recipe has two make-ahead components: the black rice and the vegan peanut sauce, which combine to create this delicious and healthy bowl.
Make ahead
Have the cooked black rice on hand and ready to assemble in the bowl. Check out how to cook black rice in the Instant Pot. Since this bowl can be warm, room temperature, or chilled, so long as the rice is cooked and not frozen, you're good.
In addition to the rice, have either the , on hand for this bowl.
Cook the Butternut Squash, Kale, and Tempeh
Step 1: Preheat your oven to 425°F (or 218 °C). Peel and chop the butternut squash into approximately one-inch cubes.
Step 2: Arrange butternut squash cubes onto a parchment-lined baking sheet. Bake for 25 to 30 minutes or until fork-tender. Remove from oven and set aside.
Step 3: To cook the kale, add 3 tablespoons of water to a nonstick skillet. Heat the skillet to medium heat. When the water starts to simmer, add chopped kale and put the lid on.
Step 4: Steam for about 2 minutes so the kale is bright green, but still has some crunch. Remove from the heat and transfer to a bowl. Wipe down the skillet.
Step 5: Cut the tempeh into cubes and add it to a small mixing bowl with coconut aminos. Let it sit to marinate for at least 3 minutes to absorb the flavors.
Step 6: Preheat the same nonstick skillet used to steam the kale over medium heat and add the marinated tempeh. Saute for 4 to 6 minutes or until it starts to brown and the coconut aminos begin to caramelize. Turn off the heat and set aside.
Assemble the Bowls
Add steamed kale to the bottom of the individual bowls, then add the tempeh, black rice, butternut squash, chopped red bell pepper, shredded purple cabbage, chopped onion, and fresh cilantro. Drizzle with vegan peanut sauce, cashew butter sauce, or sunflower butter sauce. Enjoy immediately!
If you're meal-prepping this bowl, assemble it with all the toppings in an airtight container. Keep the sauce separate until you're ready to enjoy. Leftovers keep well in the refrigerator for up to four days.
Serving Suggestions
Enjoy this delicious meal with an Iced Strawberry Matcha Latte, Mango Matcha Latte, copycat Starbucks Pink Drink, or a refreshing and crisp Grapefruit Mocktail.
To level up this Nourish Bowl even more, add microgreens, fermented veggies like kimchi or sauerkraut, and a sprinkle of hemp hearts for omega 3s.
Nourish bowls are not just a trend, they are a sustainable way to eat healthily without sacrificing flavor or variety. This mouthwatering Nourish Bowl recipe is just the beginning. The possibilities are endless when it comes to creating your perfect bowl. Whether you’re meal prepping for the week or looking for a healthy plant-based dinner, this Nourish Bowl offers a delicious solution that can be tailored to your unique tastes and nutritional needs.
Related Recipes to Check Out
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Nourish Bowl Recipe
Ingredients
- 4 cups butternut squash, cubed
- 1 cup cooked black rice
- 1 8- ounce package of tempeh
- 2 Tablespoons coconut aminos
- 8 cups kale, chopped (okay to sub collard greens)
- ½ cup purple cabbage shredded or finely chopped (okay to sub green cabbage)
- 1 cup red bell pepper, chopped
- ½ cup red onion, chopped
- ½ cup fresh cilantro
- ½ to 1 cup vegan peanut sauce (okay to sub cashew butter sauce or sunflower butter sauce)
Instructions
Make Ahead
- Have the cooked black rice on hand and ready to assemble in the bowl. Check out how to cook black rice in the Instant Pot. Since this bowl can be warm, room temperature, or chilled, so long as the rice is cooked and not frozen, you're good.
- In addition to the rice, have either the vegan peanut sauce, cashew butter sauce, or sunflower butter sauce on hand for this bowl.
Cook the Butternut Squash, Kale and Tempeh
- Preheat your oven to 425 F (or 218 C).
- Peel and chop the butternut squash into approximately one-inch cubes.
- Arrange butternut squash cubes onto a parchment-lined baking sheet. Bake for 25 to 30 minutes or until fork tender. Remove from oven and set aside.
- To cook the kale, add 3 tablespoons of water to a nonstick skillet. Heat the skillet to medium heat. When the water starts to bubble, add chopped kale and put the lid on.
- Steam for about 2 minutes so the kale is bright green, but still has some crunch. Remove from the heat and transfer to a bowl. Wipe down the skillet.
- Cut the tempeh into cubes and add it to a small mixing bowl with coconut aminos. Let it sit to marinate for at least 3 minutes to absorb the flavors.
- Preheat the same nonstick skillet used to steam the kale over medium heat and add the marinated tempeh. Saute for 4 to 6 minutes or until it starts to brown and the coconut aminos begin to caramelize. Turn off the heat and set aside.
Assemble the Bowls
- Add steamed kale to the bottom of the individual bowls, then add the tempeh, black rice, butternut squash, chopped red bell pepper, shredded purple cabbage, chopped onion, and fresh cilantro.
- Drizzle with vegan peanut sauce, cashew butter sauce, or sunflower butter sauce. Enjoy immediately!
Notes
- Swap out the butternut squash for roasted sweet potato.
- Not a fan of tempeh? Try using the Air Fryer Tofu Nuggets instead.
- If you don't have black rice, feel free to use brown rice, quinoa, or millet.
- For a higher protein boost, add Roasted Chickpeas, add more tempeh, or check out our Chickpea Tempeh Bowl.
- Level up the nutrient density by adding microgreens, kimchi, and hemp hearts.
- Leftovers keep well in sealed containers in the refrigerator for up to four days. Freezing not recommended.
Gigi & Sersie
Definitely a winner! Delicious, satisfying and great for meal prep.