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Mediterranean nourish bowls

• Amy Lanza

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Serves 4

Easy

Prep: 15 mins

Cook: 30 mins

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These Mediterranean nourish bowls are full of flavour, colour and texture, and make for a quick and easy midweek dinner

Gluten free

Vegan

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Try our Mediterranean nourish bowls, then try spiced grains with peas, spinach and jammy eggs, buddha bowls with sweet potato and chickpeas or falafel and hummus grain bowl.

The range of vibrant vegetables, including sweet and new potatoes, and the beans, will add so much diversity to your plate, which in turn feeds your brain in different ways. The omega-3 fatty acids in the creamy tahini dressing are great for memory function, while the leafy greens are known for their antioxidant properties, important for overall wellbeing.

Amy Lanza is a plant-based recipe developer, food content creator and founder of Nourishing Amy. She is passionate about finding ways that food can improve your overall health and wellbeing. @nourishing.amy

Mediterranean nourish bowls recipe

Ingredients

Nutrition

ROASTED VEGETABLES

• 600g potatoes (half sweet potatoes, scrubbed, and half baby new potatoes)

  finely chopped

• 2 red peppers

  deseeded and cut into small chunks

• 1 tsp dried mixed herbs

• pinch of dried chilli flakes

• 2 tbsp olive oil

• 320g cherry or baby plum tomatoes

  halved

BEANS

• 400g tin of cannellini beans

  drained and rinsed

• 80g pitted green or black olives

  sliced

• 120g artichokes in oil (drained weight)

  chopped

• 4 tbsp chopped herbs (such as chives, basil or mint)

• 1 lemon

  juiced

TAHINI DRESSING

• 4 tbsp runny smooth tahini

• 2 tbsp extra-virgin olive oil

• 1 tsp brown rice miso paste

• 1 lemon

  juiced

TO SERVE

• 4 large handfuls of mixed salad leaves (such as lettuce, baby spinach or rocket)
• 4 tbsp mixed seeds
• tofu feta (optional)

Nutrition: per serving

• kcal501
• fat28g
• saturates4g
• carbs42g
• sugars12g
• fibre14g
• protein12g
• salt1.5g

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Method

• step 1

  Heat the oven to 180C/160C fan/gas 4 and line a large baking sheet with baking paper.

• step 2

  Put the potatoes and peppers on the sheet, ensuring they don’t overlap too much – use two baking sheets, if needed. Toss with the dried herbs, chilli flakes, oil and some seasoning. Roast for 10 mins, then add the tomatoes, gently toss and roast for another 20 mins. The potatoes will be soft inside and starting to crisp on the outside.

• step 3

  Meanwhile, in a large bowl, toss together the beans, olives, artichokes, herbs and lemon juice with some seasoning.

• step 4

  For the tahini dressing, stir together all the ingredients in a small bowl until smooth, adding 2-3 tbsp water to reach a pourable consistency. Season to taste.

• step 5

  To serve, divide the salad leaves between four plates and top with the vegetables and beans. Pour over the dressing and sprinkle some mixed seeds and tofu feta on top, if you like. To keep the salad for later, keep the salad leaves separately and add these just before serving. Chill the cooled roasted vegetables and the tahini dressing in separate sealed containers for up to three days.

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Authors

Amy Lanza

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