Easy Mediterranean-Inspired Nourish Bowls

The recipe below is filled with protein, fiber, vegetables, and healthy fats. It is a quick well-balanced meal that can be meal prepped and enjoyed throughout the week. It is great for those busy weeknights, and a great lunch option as well. 

Ingredients (4 servings):

Eggplant:

• 1 medium eggplant, cut into ¾-inch cubes (1 eggplant yields 5 cups or 400g)
• 1 ½ tbsp olive oil 
• ¼ tsp sea salt 

Carrots and Sweet Potato:

• 1 sweet potato peeled and chopped into bite size pieces 
• 2 carrots peeled and chopped into thin bite size pieces
• 1 ½ tbsp olive oil 
• 1 tsp paprika 
• 1 tsp garlic powder
• 1 tsp onion powder 
• 1 tsp turmeric 

 
Chickpeas 

• 1 (150z) can chickpeas, drained and rinsed (or sub 1 ½ cups homemade)
• 1 tbsp olive oil 
• ¼ tsp sea salt 
• 1 tsp paprika 

 
Grains

• 3 cups or 475g of cooked brown rice or quinoa 

 
Salad

• 1 pint cherry tomatoes, quartered 
• 1 medium cucumber cut into 1/4 inch cubes
• 1 small green bell pepper cut into ½ inch squares 
• ½ cup chopped parsley 
• 1/3 cup chopped kalamata olives 
• 3 tbsp lemon juice 
• 1 tbsp olive oil 
• ¼ tsp sea salt 

 
Sauce

• 1/3 cup tahini
• 2 tbsp lemon juice 
• 1/8 tsp sea salt 
• ¼ cup water 

Directions:

1. Eggplant and Chickpeas: Preheat your oven to 425 degrees F (220 C) and line a baking sheet with parchment paper. Place your cubed eggplant on one side of the baking sheet. Drizzle with olive oil, sprinkle with sea salt, and toss to coat. To the other half of the large baking sheet, add the drained and rinsed chickpeas, drizzle with olive oil, sprinkle with sea salt, and toss to coat. Bake for 20-25 minutes until the eggplant and chickpeas are golden brown and caramelized. The eggplant should be soft to the touch.
2. Carrots & Sweet Potatoes: On a separate baking sheet, coat carrots and sweet potatoes with preferred choice of oil, season with paprika, salt, black pepper, turmeric, garlic and onion powder. Place in oven with eggplant and chickpeas and cook until a fork tender. 
3. Grains: Meanwhile, prepare your grain of choice: brown rice or quinoa
4. Salad: While your grain is cooking, make the salad. To a large mixing bowl, add quartered cherry tomatoes, diced cucumber, chopped green bell pepper, optional chopped parsley, and chopped kalamata olives. Add lemon juice, olive oil, and sea salt. Stir well to combine. Set aside until ready to serve.
5. Sauce: To a mixing bowl, add tahini, lemon juice, sea salt, and water. Whisk well to combine. Taste and adjust seasoning, adding more salt for saltiness, lemon for zing, water to loosen, or tahini to make thicker. Any leftover sauce is great on veggies, grains, or proteins.
6. Assemble your bowls: Divide the rice (or quinoa), eggplant, chickpeas, and salad between serving bowls and drizzle each with ~1-2 Tbsp of tahini sauce.
7. Recipe adapted from: Minimalist Baker 

Author: Leesha Birdi CCNM Integrative Cancer Centre Intern 

Please note that the information provided in this blog post is for informational purposes only and should not be considered as medical advice. It is essential to consult with your healthcare provider or a qualified professional before making any healthcare decisions or taking any actions based on the information presented here.