Loaded Veggie Bowls – have all the things you want from comfort food but with the added bonus of being really nutritious! Plant based + GF!
Are you looking for a nourishing and flavoursome meal?
Do you want it to be completely plant based? And maybe even Gluten Free?
Look no further!
These veggie bowls have it all! They’re loaded with nutrient dense vegetables such as spinach, beets, sauerkraut, blanched mung beans, sunflower seed sprouts and the most amazing chickpea “meatballs”, all served with a carrot and cashew dip!
However, the veg I used is more of a recommendation than a rule, so feel free to add or swap any veg you have at home. I’ve swapped beets for red peppers, and used rocket instead of spinach etc.
The only “rule” is that these veggie bowls should be loaded with veg! More than half of the bowl should consist of veggies.
The dip I’ve added to this veggie bowl is this carrot and cashew dip, it’s super easy to make and it complements the chickpea balls perfectly!
As mentioned, this bowl is loaded with nutrients and here’s a breakdown of the recipe.
- Fibre: I always mention fibre but it’s essential for a healthy digestion and unfortunately many people don’t eat enough fibre! Fibre helps to keep you regular and it feeds the gut biota!
- Antioxidants: This salad is bursting with antioxidants! Antioxidants are compounds that can protect your cells from free radicals, which can harm your cells! Eating plenty of food rich in antioxidants can support the body’s defence against these free radicals!
- Protein: Plant based does not equal protein free! This bowl has plenty of protein, both from quinoa (which has all the essential amino acids), chickpeas and from cashew nuts in the dip, and one portion of this meal will give you around 20 g of pure protein!
- Iron: This meal is also rich in iron, and packs around 7 g of iron when served with spinach!
- Vitamin C: This veggie bowl is rich in vitamin C, which is important for the absorption of non-heme iron (the kind found in this bowl) and important for a strong immune system.
These veggie bowls are great as a weekday dinner or as a packed lunch! The chickpea balls are tasty both hot and cold, so there is no need to reheat them if you’re having them as lunch!
If you make this recipe, comment and rate it! And don’t forget to take a pic and tag #nutritionistmeetschef on instagram!
This veggie bowl is loaded with protein, essential vitamins and minerals, this salad will give you the energy you need to power through the day! Plant based and gluten free!
- 1 tin chickpeas (net weight 230 g)
- 1.5 tbsp corn starch
- 3 tbsp almond flour
- 1 garlic clove, minced
- 2 tbsp chopped coriander (cilantro)
- 0.5 fresh chilli, finely chopped
- 0.5 tbsp olive oil
- squeeze of lemon juice (about 0.5 tbsp)
- 0.25 tsp salt
- sprinkle of pepper
- sesame seeds (optional, read notes)
- 2 portions cooked quinoa
- 4 handfuls of spinach
- beets (check notes)
- blanched mungbeans
- Carrot Cashew Dip (Check notes)
Rinse and drain the chickpeas and place in a bowl.
Place all ingredients in the bowl (except sesame seeds) and mix until just combined. The mixture should still have texture to it
Oil your hands and roll the balls into walnut sized balls. (Optional: Roll them in sesame seeds, check notes)
Heat a large frying pan and add oil so the frying surface is covered with oil. On medium heat, gently fry the chickpea balls until evenly browned and warmed through, for around 5-7 minutes.
Arrange the salad by placing a couple of good handfuls of spinach on the bottom of the plate, then arrange with the other toppings and finish with a good dollop of carrot cashew dip. Sprinkle with black sesame seeds and top with micro greens or fresh herbs (parsley or coriander)
- Recipe for Carrot Cashew Dip can be found here