Power Bowl

This is the ultimate Power Bowl to fuel your day and boost your energy. This vibrant vegan dish is loaded with quinoa, lentils, roasted veggies, spiced cauliflower, olives and sun-dried tomatoes. You can enjoy this wholesome fall salad hot or cold, making it a great healthy option for a lunch break at work.

This Power Bowl is my favourite kind of meal because its mix of nutrients provides everything you need for a complete and delicious lunch or dinner. Quinoa offers an excellent source of carbohydrates, while lentils are rich in plant protein. Moreover, olives and sun-dried tomatoes contribute healthy fats to the dish.

Spices play a significant role in this recipe, enhancing both the flavor and nutritional profile of roasted cauliflower. Turmeric, paprika, cumin and curry are packed with vitamins, minerals, antioxidants, and anti-inflammatory properties that benefit the body by lowering the risk of chronic diseases. Additionally, these spices promote digestion and boost metabolism, aiding in fat burning. They are a recurring ingredient in my recipes because they make meals more satisfying without the need for added salt or unhealthy fats.

You can prepare the Power Bowl filled with ingredients that are easily available in the fall season. However, you can substitute them with your preferred seasonal vegetables; the same goes for the legumes and grains. For example, chickpeas or beans can replace lentils, and rice serves as an alternative base. Additionally, I believe that the final dish doesn’t need extra sauce or olive oil, as there is enough seasoning in the roasted vegetables.

Ingredient for plant-based energy bowl

• Quinoa: this gluten-free grain is rich in protein, fiber, vitamins and minerals, providing a nutritious base for the Power Bowl. Quinoa serves as an excellent energy source, helping you feel full and satisfied throughout the day. Additionally, its mild flavor allows it to absorb the spices from the roasted vegetables.

• Cauliflower: this vegetable is low in calories yet rich in vitamins and fiber, supporting immune function and digestion. When roasted, cauliflower develops a tender yet crispy texture and caramelizes beautifully. Moreover, it adds volume to the Power Bowl, making it more filling but without increasing the calorie count.

• Pumpkin: it is rich in vitamins, particularly A and C, as well as potassium and fiber. Pumpkin is naturally sweet, and when roasted, it develops a creamy texture that complements the crunchiness of other ingredients, such as cauliflower and red bell pepper. As a fall vegetable, pumpkin adds a vibrant orange color, making the dish visually inviting.

• Red Bell Pepper: it provides a sweet and tangy flavor to the Power Bowl. Red bell pepper is packed with vitamins A and C, as well as antioxidants, which are beneficial for immune health. When roasted in the oven, this vegetable adds a satisfying crunch and a beautiful red color to the dish.

• Lentils: this is the primary plant-based protein source that also keeps you feeling full. Lentils are rich in fiber, supporting digestive health, as well as iron, magnesium and B vitamins. I use canned lentils, but fresh ones work great too, just keep in mind the soaking and cooking time they require. For this recipe, I don’t season the lentils, as the roasted veggies already have plenty of spices, so I prefer them with a mild, neutral flavor.

• Spices: curry, cumin, turmeric and paprika make the cauliflower more colorful and flavorful. While the vegetables are roasting, the spices release oils that create a more aromatic and appealing experience. Finally, these spices offer numerous health benefits, including anti-inflammatory and antioxidant properties.

• Sun-dried tomatoes: they have a concentrated and rich yet slightly sweet flavor that adds depth to the Power Bowl. Additionally, their red color makes the dish visually appealing, and they are packed with vitamins A, C and K.

• Olives: green olives add a tangy flavor, and their saltiness helps balance the other ingredients. Moreover, they have a firm and crunchy texture that provides a contrast to the softer components. Olives are a good source of healthy fats, making the Power Bowl more nutritious.

Find the complete recipe with measurements below.

How to prepare vegan goodness meal

Cook the quinoa following the directions on the packaging and set aside. Cut the cauliflower into florets and season with the spices and olive oil: paprika, curry, turmeric and cumin. Bake in the oven at 190°C for about 25-30 minutes.

Cut the pumpkin and red bell pepper into cubes, season with salt, pepper and rosemary. Place them on a lined baking tray and cook at 190°C for about 25-30 minutes or until soft.

Chopped the sun-dried tomatoes, olives and almonds. Assemble the bowl: base of cooked quinoa, cauliflower, roasted red bell pepper and pumpkin, sun-dried tomatoes, olives, lentils. Season with a drizzle of olive oil and whisk to combine.

My tips for a colorful plant-based recipe

• Add some nuts and chopped chives on top

• You can roast the vegetables in the air fryer instead of the oven

• Substitute the lentils with the legumes you prefer, such as chickpeas or beans

Did you try this recipe? Don’t forget to share it with me tagging @nutritiouslysofia on Instagram!

Power Bowl

Course: Main, SaladsCuisine: Vegetarian, Vegan

Servings

4

servings

Prep time

15

minutes

Cooking time

40

minutes

Ingredients

• Quinoa 200gr (2 cups)

• Cauliflower 1/2

• Pumpkin 1/2

• Rosemary to taste

• Red Bell Pepper 1

• Lentils 1 can (1.5 cup)

• Spices: paprika 1tbsp, curry 1tbsp, cumin 1tbsp, turmeric 1tbsp

• Sun dried tomatoes 4-5

• Olives to taste

• Olive oil

• Salt

• Black pepper

Directions

• Cook the quinoa following the directions on the packaging and set aside.
• Cut the cauliflower into florets and season with the spices and olive oil: paprika, curry, turmeric and cumin. Bake in the oven at 190°C for about 25-30 minutes.
• Cut the pumpkin and red bell pepper into cubes, season with salt, pepper and rosemary. Place them on a lined baking tray and cook at 190°C for about 25-30 minutes or until soft.
• Chopped the sun-dried tomatoes, olives and almonds.
• Assemble the bowl: base of cooked quinoa, cauliflower, roasted red bell pepper and pumpkin, sun-dried tomatoes, olives, lentils. Season with a drizzle of olive oil and whisk to combine.

Notes

• Add some nuts and chopped chives on top
• You can roast the vegetables in the air fryer instead of the oven
• Substitute the lentils with the legumes you prefer, such as chickpeas or beans