Autumn Nourish Bowl: A Comforting Plant-Based Meal

This beautiful autumn nourish bowl by Kristina La Rue is a delicious way to enjoy a meatless Monday. It’s rich in protein from the beans, quinoa, and peanuts, but also high in antioxidants from all of the wintry vegetables.

According to a Harvard School of Public Health study published in the American Journal of Epidemiology, swapping healthy plant-based meals for some meals that contain animal protein can modestly lower type 2 diabetes risk. And plant-based bowls like this one are so easy to incorporate at lunch!

The red onions in this photo looked like purple cabbage to us, and we think that would actually be a great addition. You can roast purple cabbage with the other vegetables in this Autumn nourish bowl, but it may brown just a bit faster.

This Autumn Nourish Bowl recipe with photo was shared with us by my friend Kristina of Love & Zest. Kristina is a sports dietitian, food photographer, mom and NFL agent’s wife living in beautiful Central Florida. Her blog isn’t 100% dairy free, but it has many dairy-free recipes and tons of inspiration. You can also find Kristina on Instagram, Facebook, and Twitter.

Special Diet Notes: Autumn Nourish Bowl

By ingredients, this recipe is dairy-free / non-dairy, egg-free, gluten-free, tree nut-free, soy-free, vegan, plant-based, and vegetarian.

For a peanut-free autumn nourish bowl, you can substitute seed butter for the peanut butter and omit the peanut garnish.

Kristina LaRue RD of Love & Zest

Autumn Nourish Bowl

5 from 1 vote

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Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings: 2 servings

Calories: 323

Ingredients Method Nutrition

Ingredients

  

1x2x3x?

• 1 pound Brussels sprouts trimmed and halved
• 1 medium red onion sliced
• 1 cup peeled and chopped butternut squash
• ¾ cup canned garbanzo beans drained and rinsed
• 1 head garlic about 10 cloves, peeled
• 1 tablespoon olive oil
• Salt to taste
• Freshly ground black pepper to taste
• ¼ cup peanut butter
• Juice of 1 lemon
• 2 tablespoons water
• 1 teaspoon sriracha sauce
• 1 cup cooked quinoa
• 1 tablespoon finely chopped peanuts

Method

 

1. Preheat your oven to 400ºF and line rimmed baking sheet with parchment paper or a silicone baking mat.
2. Place the Brussels sprouts, onion, squash, garbanzo beans, and garlic on your prepared baking sheet. Drizzle with the olive oil and season with salt and pepper. Toss to evenly coat. Spread the vegetables out into a single layer.
3. Roast for 20 minutes. Stir the vegetables for even browning. Roast for 10 to 20 more minutes or until slightly golden in color.
4. In a small bowl, whisk together the peanut butter, lemon juice, water, and sriracha until smooth.
5. Divide the quinoa between 2 bowls and top with the roasted vegetables and beans. Top with as much peanut butter sauce as you like, and garnish with the chopped peanuts.

Nutrition

Calories: 323kcalCarbohydrates: 42gProtein: 13gFat: 14gSaturated Fat: 2gSodium: 308mgFiber: 11gSugar: 5g

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More Nutritious Plant-Based Bowls

Marinated Mushroom Bowls (vegan, gluten-free & optionally allergy-friendly)

Virtuous Mashed Potato Bowls (vegan, gluten-free & optionally soy-free)

Healthy Hollandaise Quinoa Bowls (vegan, gluten-free & soy-free)