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. This recipe is gluten-free, oil-free, and absolutely delicious.
This recipe makes 2 large or 4 small bowls. Thank you to Lex for inspiring this delicious recipe.
What you need to make this Nourish Bowl
- Butternut squash
- Cooked black rice
- Kale (or collard greens)
- Tempeh
- Coconut Aminos
- Red bell pepper
- Purple cabbage
- Red onion
- Cilantro
- Vegan peanut sauce or sunflower butter sauce
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.
How to prepare
This recipe has two make-ahead components: the black rice and the 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. Since this bowl can be warm, room temperature, or chilled, so long as the rice is cooked and not frozen, you're good.
Have either the vegan peanut sauce or sunflower butter sauce on hand. The irresistible peanut sauce is the perfect combination of sweet and spicy. Alternatively, the sunflower butter sauce is sweet and tangy and an allergen-friendly substitute for our vegan peanut sauce.
Cook the butternut squash, kale and tempeh
Butternut squash
Preheat your oven to 425 F (or 218 C).
Arrange butternut squash cubes onto a parchment-lined baking sheet. See Pro Tip for peeling and chopping a whole butternut squash. Bake for 25 to 30 minutes or until fork tender. Remove from oven and set aside.
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.
Tempeh
Add the cubed tempeh in coconut aminos to a mixing bowl and let it sit or marinate for at least three minutes to absorb the aminos. 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 the peanut 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.
Pro Tip for preparing the butternut squash
Most grocery stores have cubed butternut squash in the refrigerated section of the produce department. I believe many make this available because it's such a hassle to cut up butternut squash. However, with a good, sharp vegetable peeler and knife, you'll be able to get the most out of this starchy vegetable with minimal waste.
Hold one end of the butternut squash. Carefully peel the outer skin of the butternut squash using a sharp vegetable peeler. You'll need to press into it a bit for the peeler to catch the skin. Again, be careful not to have your fingers in the way of the direction you're peeling.
After you've peeled it clean, use a sharp knife to trim both ends and then cut it in half. When you get a flat surface, remove any seeds and carefully continue to slice and chop the butternut squash flesh to the desired size.
Why this Nourish Bowl is the ultimate healthy meal
In addition to tasting fantastic, this bowl checks all the nutritional boxes:
- Dark leafy greens
- Rainbow of veggies
- Intact whole grain
- Starchy veg
- Legume
- Nuts/seeds
- Fresh herbs
Health Benefits of this Nourish Bowl
Balanced Nutrition: This nourish bowl is an excellent way to ensure you’re getting a mix of macronutrients—carbohydrates, protein, and healthy fats—along with a hefty dose of vitamins, minerals, and fiber. This balance supports energy levels, muscle repair, and overall bodily function.
Antioxidants: The colorful vegetables found in this nourish bowl are packed with antioxidants, which fight oxidative stress in the body. This helps reduce inflammation, support the immune system, and may even lower the risk of chronic diseases.
Weight Management: Because this bowl is high in fiber and protein, it can help you feel full and satisfied, reducing the temptation to snack on less healthy options throughout the day.
Gut Health: With a variety of fiber-rich vegetables and whole grains, nourish bowls support a healthy digestive system. Fiber feeds the beneficial bacteria in your gut, and can even help regulate blood sugar levels.
To level up this bowl even more, add microgreens, fermented veggies like kimchi or sauerkraut, and a sprinkle of hemp hearts for omega 3s. Use the ancient grains, which includes black rice and four other intact whole grains, and this bowl will easily help you get in 30 plants in a week.
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 wholesome dinner, nourish bowls offer a delicious solution that can be tailored to your unique tastes and nutritional needs.
If you love this delicious nourish bowl as much as we do, please do us a favor and leave a review below. Your feedback helps us more than you know. Be sure to share a picture on Instagram and tag us @danielsplaterecipes so we can see your creation!
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Nourish Bowl
- Total Time: 1 hour
- Yield: 3 1x
- Diet: Vegan
Description
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. This recipe is gluten-free, oil-free, and absolutely delicious.
Ingredients
- 4 cups butternut squash, cubed
- 1 cup cooked black rice
- 1 8-ounce package of tempeh
- 2 Tablespoons coconut aminos
- 8 cups kale (or collard greens), chopped
- ½ cup shredded purple (or green) cabbage
- 1 cup chopped red bell pepper
- ½ cup chopped red onion
- ½ cup fresh cilantro
- ½ to 1 cup vegan peanut sauce or sunflower butter sauce
Instructions
This recipe has two make-ahead components: the black rice and the 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. Since this bowl can be warm, room temperature, or chilled, so long as the rice is cooked and not frozen, you're good.
Have either the vegan peanut sauce or sunflower butter sauce on hand. The irresistible peanut sauce is the perfect combination of sweet and spicy. Alternatively, the sunflower butter sauce is sweet and tangy and an allergen-friendly substitute for our vegan peanut sauce.
Cook the butternut squash, kale and tempeh
Butternut squash
Preheat your oven to 425 F (or 218 C).
Arrange butternut squash cubes onto a parchment-lined baking sheet. See *Pro Tip for peeling and chopping a whole butternut squash. Bake for 25 to 30 minutes or until fork tender. Remove from oven and set aside.
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.
Tempeh
Add the cubed tempeh in coconut aminos to a mixing bowl and let it sit or marinate for at least three minutes to absorb the aminos. 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 the peanut 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 sealed containers in the refrigerator for up to four days.
*Pro Tip for preparing the butternut squash
Hold one end of the butternut squash. Carefully peel the outer skin using a sharp vegetable peeler. You'll need to press into it a bit for the peeler to catch the skin. Again, be careful not to have your fingers in the way of the direction you're peeling.
After you've peeled it clean, use a sharp knife to trim both ends and then cut it in half. When you get a flat surface, remove any seeds and carefully continue to slice and chop the butternut squash flesh to the desired size.
Notes
EQUIPMENT / SUPPLIES
- Knife
- Cutting board
- Measuring cup
- Measuring spoons
- Baking sheet
- Parchment paper
- Mixing bowl
- Nonstick skillet with lid
- Cooking spoon
- Vegetable peeler (if peeling and chopping a whole butternut squash)
- Prep Time: 20
- Cook Time: 40 minutes
- Category: Lunch/Dinner Entrée
- Method: Stovetop & Oven
- Cuisine: American
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