Supporting Healthy Digestion: A Roasted Harvest Nourish/ Meal Prep Bowl

Roasted Harvest Nourish Bowl

A warm, grounding meal featuring roasted vegetables, whole grains, legumes, and a creamy lemon tahini dressing.

Serves: 4
Prep Time: 20 minutes
Cook Time: 30 minutes

Ingredients

Bowl

• 2 cups cooked quinoa

• 2 medium sweet potatoes, peeled and cubed

• 1 zucchini, sliced into half moons

• 1 red onion, cut into wedges

• 1 can (540 mL) chickpeas, rinsed and drained

• 2 cups kale, lightly massaged

• ¼ cup pumpkin seeds

• ¼ cup sunflower seeds

• ½ cup broccoli sprouts or mixed sprouts

• Fresh thyme leaves (Optional)

• Olive oil

• Sea salt

• Fresh cracked pepper

• Smoked paprika

• Garlic powder

Lemon Tahini Dressing

• ¼ cup tahini

• Juice of 1 lemon

• 1 tbsp extra virgin olive oil

• 1 tsp maple syrup (optional)

• 1 small garlic clove, minced

• 2–4 tbsp warm water

• Sea salt

• Black pepper

Whisk until smooth.

Instructions

Roast the Vegetables

Toss the sweet potatoes, zucchini, red onion, and chickpeas with olive oil, smoked paprika, garlic powder, salt, and pepper.

Roast at 400°F (200°C) for 25–30 minutes, stirring halfway.

Prepare the Bowl

Divide the quinoa between four bowls.

Arrange:

• roasted sweet potato

• roasted zucchini

• roasted onion

• roasted chickpeas

• kale

Top with:

• pumpkin seeds

• sunflower seeds

• broccoli sprouts

• fresh thyme

Add a generous spoonful (or drizzle) of lemon tahini dressing.

Why You'll Love It

✓ High in fibre

✓ Rich in plant protein

✓ Packed with colourful vegetables

✓ Full of healthy fats

✓ Great for meal prep

✓ Naturally satisfying

Chinese Medicine Perspective

Late Summer is associated with the Earth Element, which represents nourishment, stability, and transformation. Warm, cooked foods, whole grains, legumes, and naturally sweet root vegetables are traditionally enjoyed during this seasonal transition because they provide steady nourishment and encourage balanced digestion. Rather than focusing on restriction, this season invites us to slow down, eat regular meals, and appreciate simple, wholesome foods.

Optional Additions

• Roasted butternut squash

• Brown rice instead of quinoa

• Lentils instead of chickpeas

• Crumbled feta

• Toasted almonds

• Avocado slices

• Pickled red cabbage

• Kimchi or sauerkraut (served on the side)

• Hummus instead of Tahini