This healthy recipe for Roasted Veggie Grain and Bowl with a creamy cashew and black tahini sauce is a celebration of simplicity and flavor, combining wholesome ingredients into a nourishing and satisfying meal. Perfect for a savory and healthy dinner or a healthy lunch, this healthy recipe features a base of nutty brown rice or quinoa, topped with vibrant microgreens, sweet and tangy roasted tomatoes and onions, and earthy roasted mushrooms and garlic. The crowning glory is a creamy, rich cashew black tahini sauce that ties everything together with its nutty depth and subtle tang.

To make this recipe easy to follow, we’ve broken it into three parts:

1. Cashew Tahini Sauce: A velvety, dairy-free sauce made with cashews, black tahini, and a touch of lemon for brightness.

2. Roasted Tomatoes and Onions: Sweet, caramelized tomatoes and onions with a hint of chili flakes for a gentle kick.

3. Roasted Mushrooms and Garlic: Golden, tender mushrooms infused with the savory richness of roasted garlic, finished with fresh parsley for a pop of color and freshness.

Each component comes together effortlessly, and the result is a bowl that’s as visually stunning as it is delicious. Whether you’re a seasoned cook or a beginner, this healthy recipe is sure to become a favorite in your rotation!

Veggie Bowl Base Ingredients (2 servings):

• 1 to 1.5 cups of cooked grain (light brown rice or quinoa)

• 1/2 to 2/3 cup microgreens
  

Creamy Cashew & Black Tahini Sauce

Cashews and black tahini are a wining recipe to create a delicious and creamy vegan sauce! Cashews provide a rich, buttery base, while black tahini (made from black sesame seeds) adds a nutty, slightly bitter depth and a striking dark color. Together, they create a unique flavor profile that works well in dressings, dips, or drizzles for dishes like grain bowls, roasted vegetables, or noodles. To enhance the sauce, you can add ingredients like garlic, lemon juice, maple syrup, soy sauce, or spices to balance the flavors. The combination is versatile, nutrient-dense, and perfect for adding a gourmet touch to plant-based meals.

Ingredients:

• 1 cup raw cashews, soaked in hot water for 1-2 hours (or overnight)

• 2-3 tablespoons black tahini

• 2-3 tablespoons fresh lemon juice (adjust to taste)

• 1-2 garlic cloves (start with 1 and adjust for preference)

• 2-3 tablespoons water (or more, as needed for consistency)

• 1-2 teaspoons maple syrup or agave

• 1 teaspoon sesame oil

• 1/2 teaspoon ground cumin or smoked paprika

• Salt to taste

• Freshly cracked black pepper (optional)

Instructions:

1. Drain and rinse the soaked cashews.

2. In a high-speed blender or food processor, combine the cashews, black tahini, lemon juice, garlic, and optional maple syrup or spices.

3. Blend until smooth, scraping down the sides as needed. Add water, 1 tablespoon at a time, until you reach your desired consistency (thick for a dip, thinner for a drizzle).

4. Taste and adjust seasoning, adding more lemon, salt, or spices as needed.

5. Serve as a dip for veggies, a drizzle for roasted vegetables, a sauce for grain bowls, or a spread for sandwiches. Store leftovers in an airtight container in the fridge for up to 5 days.

This sauce is rich, creamy, and packed with flavor—perfect for adding a gourmet touch to your vegan dishes!

Ingredients

Tomato and Onion Dish:

• 4 medium tomatoes, halved or quartered

• 1 large onion, sliced into wedges

• 2 tablespoons olive oil

• 1 tablespoon balsamic vinegar

• 1/2 teaspoon salt (or to taste)

• 1/2 teaspoon chili flakes (adjust to taste)

Mushroom and Garlic Dish:

• 2 cups mushrooms (button, cremini, baby portobello or your choice), cleaned and sliced

• 4 garlic cloves, peeled and lightly smashed

• 2 tablespoons olive oil

• 1/2 teaspoon salt (or to taste)

• 1 tablespoon fresh parsley, finely chopped (added at the end)

Instructions

1. Preheat the Oven:

   • Preheat your oven to 400°F (200°C).

2. Prepare the Tomato and Onion Dish:

   • In one cast iron dish, combine the tomatoes and onions.

   • Drizzle with olive oil and balsamic vinegar.

   • Sprinkle with salt and chili flakes.

   • Toss everything together to coat evenly.

3. Prepare the Mushroom and Garlic Dish:

   • In the second cast iron dish, combine the mushrooms and garlic.

   • Drizzle with olive oil and sprinkle with salt.

   • Toss to coat evenly.

4. Roast in the Oven:

   • Place both cast iron dishes in the preheated oven.

   • Roast for 20-25 minutes, or until the tomatoes are softened and slightly caramelized, and the mushrooms are golden brown and tender. Stir halfway through cooking to ensure even roasting.

5. Finish the Mushroom Dish:

   • Once the mushrooms are done, remove the dish from the oven and sprinkle with fresh parsley. Toss gently to combine.

Instructions for Assembling the Veggie Bowl

Now that you’ve prepared all the components, it’s time to assemble your vibrant and delicious veggie bowl! Follow these steps for a beautifully layered and flavorful meal.

Step 1: Prepare the Base

1. Divide the 1 to 1.5 cups of cooked grain (brown rice or quinoa) evenly between two bowls.

2. Sprinkle 1/4 to 1/3 cup of microgreens over the grains in each bowl.

Step 2: Add the Roasted Veggies

1. Spoon the roasted tomatoes and onions evenly over the grains in each bowl.

2. Add the roasted mushrooms and garlic alongside or on top of the tomatoes and onions.

Step 3: Drizzle with Cashew Tahini Sauce

1. Drizzle the creamy cashew and black tahini sauce generously over each bowl.

2. Reserve a little extra sauce on the side for dipping or adding as you eat.

Step 4: Garnish and Serve

1. Optionally, sprinkle a pinch of extra chili flakes or fresh parsley for added color and flavor.

2. Serve immediately and enjoy your wholesome, flavorful veggie bowl!

This dish is perfect for a nourishing meal that’s both satisfying and visually stunning. The combination of roasted veggies, fresh microgreens, and creamy tahini sauce creates a harmony of textures and flavors that will leave you feeling energized and satisfied!

Why This Veggie Bowl is a Healthy Vegan Plant-Based Recipe

This Roasted Veggie Grain Bowl is not only delicious but also a powerhouse of nutrition, making it an excellent choice for anyone seeking a healthy, plant-based meal. Packed with whole, minimally processed ingredients, it provides a balanced mix of macronutrients, vitamins, and minerals, all while being entirely vegan.

1. Whole Grains for Sustained Energy

The base of brown rice or quinoa offers complex carbohydrates, which are digested slowly, providing steady energy and keeping you full for longer. Quinoa, in particular, is a complete protein, containing all nine essential amino acids, making it a fantastic choice for plant-based diets.

2. Nutrient-Dense Veggies

The roasted tomatoes, onions, mushrooms, and garlic are rich in vitamins, minerals, and antioxidants. Tomatoes are high in vitamin C and lycopene, a powerful antioxidant linked to heart health. Onions and garlic contain compounds that support immune function and reduce inflammation. Mushrooms are a great source of B vitamins and selenium, which are essential for energy production and detoxification.

3. Microgreens for a Nutrient Boost

Microgreens are young, tender greens packed with concentrated nutrients. They’re rich in vitamins A, C, and K, as well as antioxidants, which help protect your cells from damage. Adding them to the bowl not only enhances flavor but also boosts its nutritional profile.

4. Healthy Fats from Tahini and Olive Oil

The creamy cashew and black tahini sauce provides healthy fats from tahini (sesame seeds) and cashews, which are rich in monounsaturated and polyunsaturated fats. These fats support heart health, brain function, and nutrient absorption. Olive oil, used for roasting, is another source of heart-healthy fats and antioxidants.

5. No Added Sugar or Processed Ingredients

This recipe relies on natural flavors and wholesome ingredients, with no added sugars or processed elements. The optional maple syrup in the sauce is minimal and can be adjusted to suit your preferences.

6. Versatile and Customizable

This bowl is highly adaptable to dietary needs and preferences. You can swap grains, add more veggies, or adjust the spice level to suit your taste.

In summary, this recipe is a perfect example of how plant-based eating can be both nourishing and satisfying. It’s a celebration of whole foods, offering a delicious way to fuel your body with the nutrients it needs to thrive.