Nourish Bowl | Cook for Your Life

Nourish Bowl

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Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 19 ingredients

Endlessly adaptable and perfect for using up leftovers, once you start making grain bowls, you won’t want to stop. This nourish bowl is a nutritionally complete meal. It is protein-rich from the combo of brown...

Try this recipe or build your own. The general formula is as follows: a grain for the base (rice, quinoa, farro, barley, millet), protein (eggs, tofu, beans, chicken or fish), cooked vegetables, creamy sauce or vinaigrette dressing, uncooked vegetables for crunch and brightness, plus a garnish of fresh herbs and/or toasted seeds or nuts.


  • 1½ cups quinoa, cooked and cooled 
  • 3 medium sweet potatoes 
  • 2 tablespoons olive oil 
  • ¼ teaspoon salt 
  • ¼ teaspoon pepper 
  • 1 can garbanzo beans, drained and rinsed 
  • 2 medium beets, peeled and grated 
  • 2 large apples, cored and diced  
  • 6 cups arugula or baby spinach  
  • ½ cups raw walnuts 

For the Tahini Dressing:

  • ¼ cup tahini 
  • 2 tablespoons olive oil 
  • 1 tablespoon maple syrup 
  • 2 teaspoons Dijon mustard 
  • 1 tablespoon apple cider vinegar 
  • 2 tablespoons lemon juice 
  • 4 to 6 tablespoons water, or as needed 
  • ¼ teaspoon salt, or to taste 
  • ¼ teaspoon pepper, or to taste 
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  1. Preheat oven to 375 degrees. Line a baking sheet with parchment paper. 
  2. Wash and peel the sweet potatoes, then cut into 1-inch cubes. Place in a medium bowl with 1 tablespoon olive oil, ¼ teaspoon salt, ¼ teaspoon pepper and toss to coat. Spread out on the baking sheet and bake for 30-40 minutes or until you can put a fork through. Remove from oven and cool.
  3. To make the Tahini Dressing: In a medium mixing bowl with a whisk or in blender, combine tahini, olive oil, maple syrup, Dijon mustard, apple cider vinegar and lemon juice. Whisk or blend the ingredients together until combined. Gradually pour in water while blending, until the mixture reaches a creamy and pourable consistency. Taste the mixture and adjust the flavor to your liking. (See Chef Tips.)
  4. To assemble individual bowls: Add quinoa, sweet potatoes, garbanzo beans, beets, apples, arugula, or baby spinach and top with walnuts. Drizzle with tahini dressing and serve.

Chef Tips

You can add more lemon juice for acidity, salt for a saltier taste, or maple syrup for sweetness. Once ready, you can enjoy the tahini dressing immediately or store leftovers in the refrigerator for up to 5 days. This versatile dressing pairs well with dishes such as salads, falafel, fritters, Buddha bowls, and more.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society