Plant Based Nourish Bowl

Plant Based Nourish Bowl

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Adjust Servings:
1 cup Quinoa
16 ounces, cubed Extra Firm Tofu
8 ounces Spinach
2, peeled & cubed Sweet Potatoes
0.5 cup Sauerkraut
2 Tablespoons, chopped Fresh Parsley
2 teaspoons, divided Sea Salt
0.5 teaspoon, divided Ground Black Pepper
1 teaspoon, divided Ground Turmeric
2 Tablespoons, divided Extra Virgin Olive Oil
0.5 cup Tahini
0.25 cup Filtered Water
1, juiced Lemon

Plant Based Nourish Bowl

  • 30 minutes
  • Serves 2
  • Medium




Fully plant based nourish bowl that is packed with veggies, textures, and flavor!

This beautiful and healthy bowl is not only colorful but packed with protein, fiber, probiotics, and vitamins.

Quinoa is high in protein and one of the few plant foods that contain sufficient amounts of all nine essential amino acids.

It is also high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants.

Tofu is made using condensed soy milk that is pressed into solid white blocks in a process quite similar to cheesemaking and it originated in China.

Tofu can be found in various formats including, soft tofu, firm, and extra firm tofu.

For this recipe, I am using extra firm high protein tofu as it holds its shape better.

Tofu is high in protein and contains all of the essential amino acids your body needs. It also provides fats, carbs, and a wide variety of vitamins and minerals.

Sweet potatoes or yams are packed with vitamin A, an excellent source of beta carotene, vitamin C and more.

Eating this vibrant starchy vegetable helps keep your eyes healthy as well as your immune system, your body’s defense against germs. It’s also good for your reproductive system and organs like your heart and kidneys.

One of the most common green leafy vegetables is spinach. It belongs to the amaranth family and is related to beets and quinoa!

Spinach is an extremely nutrient-rich vegetable. It packs high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium.

Sauerkraut is a fermented food that produces a sour outcome, hence the name “sauer”.

There are all kinds of store-bought options out there. For this recipe, I love the color from the red cabbage.

Sauerkraut is particularly rich in lactobacillus bacteria which is a beneficial bacteria that helps support gut health and immune system function.

Whatever veggies, grain and protein you have on hand, you can make your own colorful nourish bowls.

Customize with what you have on hand or love to eat!




Cook Quinoa

Rinse the quinoa then add the a small pot with equal amounts of water. Cover the pot and turn the heat to high.

Once at a boil, lower the heat to low and allow to cook until all of the water has been absorbed and the quinoa is fully cooked.

While quinoa is cooking, start on the second step of this recipe.

Once the quinoa is done, remove the lid and fluff the quinoa with a fork. Leave uncovered to release any remaining steam.


Roast or Air Fry Tofu & Sweet Potato

Preheat your oven to 425°F or your ai-fryer to 400°F.

Wash, peel and dice the sweet potato and add to a large bowl with 1 teaspoon sea salt, 1/4 teaspoon black pepper, 1/2 teaspoon ground turmeric, and 1 Tablespoon of extra virgin olive oil. Toss to coat then add the seasoned sweet potato cubes to a baking sheet or bowl (if using air-fryer).

Cube the extra firm tofu and add to a bowl with 1 teaspoon sea salt, 1/4 teaspoon black pepper, 1/2 teaspoon ground turmeric, and 1 Tablespoon of extra virgin olive oil. Toss to coat then add to the baking sheet with the sweet potatoes or bowl (if using air-fryer).

Roast in the oven for 15-20 minutes or until the potato is fully cooked or air-fry for 10-12 minutes, shaking the basket half way through for even cooking.


Steam Spinach and Make Tahini Lemon Sauce

Add the spinach to a pot or skillet with 1/4 cup of water.

Add a lid then turn the heat to medium and allow to steam until the spinach has wilted.

To make the tahini lemon sauce, add the tahini to a bowl with water. Mix until the mixture thickens then add the lemon juice and a small pinch of salt. Mix well then taste for seasoning.


Assemble the Nourish Bowl

Add the cooked quinoa, roasted turmeric tofu cubes, sweet potato, steamed spinach, and sauerkraut to a plate or low bowl.

Garnish with fresh parsley and drizzle with the tahini lemon sauce.

Store any leftovers in the refrigerator for up to 4 days.


Hi guys, so glad you are here! My food blog is about easy, colorful and mostly healthy recipes. I grew up in Germany and have been in the states since 2002. Currently, I am living in sunny Miami, FL! Please leave me a comment if you have questions or recipe requests and also follow me on social media via @foodbyjonister. Happy cooking and eating!

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