A Nourish Bowl Full of Goodness
I came up with this nourish bowl years ago when I was running the kitchen at a busy tourist attraction. I wanted something healthy on the menu that still felt hearty and full of flavour, so after a bit of trial and error, this is what I landed on — and people really loved it. It’s colourful, satisfying, naturally gluten-free and vegan, and packed with roasted vegetables, crispy chickpeas, quinoa, and a creamy peanut satay dressing. If you’re after another delicious plant-based main, you might like these Baked Lentil Patties — they’re great with a simple salad, or served on a toasted bun with chilli jam and feta.
Nourish Bowl with Roasted Vegetables & Peanut Dressing
Prep Time: 50 minutes
Cook Time: 40 minutes
Servings: 6 servings
A vibrant, naturally gluten-free and vegan nourish bowl packed with colourful roasted vegetables, crispy kale, quinoa, chickpeas, pickled onions, and two flavourful dressings: a creamy peanut satay sauce and a light French vinaigrette. Every component can be prepped ahead, making it perfect for meal prep or a nourishing vegetarian lunch on the go.
Ingredients
Peanut Satay Dressing
- ½ cup 130g crunchy peanut butter (smooth also works)
- ½ cup 125ml water
- 3 tbsp pure maple syrup
- 3 tbsp soy sauce
- 1 tbsp sesame oil
- 1 tbsp rice vinegar
- 2 small garlic cloves grated or finely chopped
- ¼ tsp ground ginger
- ¼ tsp paprika
- ¼ tsp chilli flakes
French Vinaigrette
- 1 medium French shallot finely grated or chopped
- ½ tsp Dijon mustard
- 1 tsp sugar or to taste
- 4 tbsp white wine vinegar or vinegar of choice
- ¾ cup 180ml mild olive oil or neutral flavoured oil
- ½ tsp salt
Pickled Onions
- 2 medium or 1 extra-large red onion thinly sliced
- 1 full kettle of boiling water for pouring over onions
- ½ cup 125ml water
- ½ cup 125ml vinegar (white, rice wine, or white wine vinegar)
- 3 tbsp white sugar
Crispy Chickpeas
- 1 can chickpeas rinsed and well dried
- 2 tbsp light olive oil
- Salt and pepper
- 1 tsp Onion Powder or flakes
- ½ tsp Garlic Powder
Roasted Vegetables
- 900 g sweet potato chopped into chunks
- 4 red capsicums (bell peppers) chopped
- 2 red onions cut into wedges
- 3 zucchinis cut into batons
- Olive oil for roasting
- Salt and pepper
Quinoa
- 2 cups 340g quinoa rinsed really well
- 4 cups 1L water
For a smaller batch:
- 1 cup 170g quinoa rinsed really well
- 2 cups 500ml water
Crispy Kale
- 4 large kale leaves stalks removed and leaves torn into pieces
- Olive oil
- Salt and pepper to taste
Instructions
Peanut Dressing
- Combine all peanut dressing ingredients in a small saucepan. Whisk over medium heat until smooth and just comes to the boil. Remove from heat — it will thicken as it cools. Serve at room temperature, or gently warm if desired.
French Vinaigrette
- Combine shallot, mustard, sugar, vinegar, oil, and salt in a jar with a lid. Shake well. Taste and adjust sugar or salt if needed.
Pickled Onions
- Place sliced red onions in a colander. Pour over boiling water from the kettle, this takes the bite out of the onions. Let drain.
- In a saucepan, bring water, vinegar and sugar to a boil. Pour over onions in a bowl. Let cool, then transfer to a jar and store in the fridge.
Crispy Chickpeas
- Dry the rinsed chickpeas well (a microfibre cloth works well). Toss with olive oil, salt, and pepper.
- Roast at 190°C fan / 375°F or 210°C / 410°F conventional for 30–40 minutes, tossing once or twice.
- Optional: sprinkle with garlic powder or onion flakes after roasting. Place on a paper lined plate to crisp up a little. Some chickpeas will be crispier than the others, that's fine.
Roast the Vegetables
- Place sweet potato, capsicum, and red onion on a lined tray. Drizzle generously with olive oil and season with salt and pepper.
- Roast at 190°C fan / 375°F or 210°C / 410°F conventional for 30 minutes, stirring halfway.
- Add zucchini halfway through — they need just 15–20 minutes.
Cook the Quinoa
- Rinse quinoa very well in a fine mesh colander. Add to a pot with 4 cups water. Bring to a boil, reduce to simmer, cover, and cook for 15 minutes.
- Remove from heat but don’t uncover. Let it rest with the lid on for 10 more minutes, then fluff the quinoa gently with a fork.
Crispy Kale
- Toss torn kale leaves in olive oil, salt, and pepper. Massage the kale leaves with your hands.
- Roast at 190°C fan / 375°F or 210°C / 410°F conventional for 5–10 minutes, tossing halfway. Watch carefully to avoid burning.
- For make-ahead: cool completely and store in an airtight container. Refresh in the oven before serving.
Assemble the Bowl
- Start with quinoa as a base.
- Drizzle with vinaigrette to moisten and flavour.
- Add roasted vegetables, zucchini, crispy chickpeas.
- Spoon over a generous amount of peanut dressing.
- Finish with a few pickled onions and roasted kale.
- Perfect served warm, or enjoy cold for a hearty lunch on the go.
Video
Notes
👩🍳 Recipe Notes
- Kale: For best results, roast the kale just before serving. It only takes 5–10 minutes in a hot oven and gives the best crispy texture. If you’re prepping ahead, store it in an airtight container once cooled and reheat briefly to refresh.
- Pickled Onions: These keep well for a week or more in the fridge and add a lovely sharpness and colour to the bowl.
- Avocado: A few slices of fresh avocado are a lovely addition when serving — they add richness and creaminess that works beautifully with the other elements.
- French Vinaigrette: If refrigerated, the olive oil may solidify. Just bring it back to room temperature before using — either sit the jar in a bowl of hot water or microwave it for a few seconds, then stir well to loosen.
- Peanut Dressing: This dressing thickens as it cools. You can drizzle it straight from the fridge for a thicker consistency, or gently warm it in the microwave or in a small saucepan if you prefer it warmer.
- Customise it: Feel free to swap the quinoa for brown rice, farro, or couscous, and use any vegetables you love.
- Meal Prep Friendly: Every component can be prepared ahead and reheated together in the oven.
