Rainbow Harvest Bowl: Plant Based Recipe

Rainbow Harvest Bowl: Plant Based Recipe

This Rainbow Harvest Bowl is a vibrant, nutrient-packed plant-based meal that’s as beautiful as it is delicious. Each component is carefully arranged in a shallow bowl, creating a colorful and satisfying dish. The contrast of rich warm roasted vegetables paired with the brightness of fresh cherry tomatoes and avocado make every bite a layered delight. The soy-ginger dressing adds a tangy, umami kick that ties everything together.

Rainbow Harvest Bowl Ingredients (2 servings):

• Base:

  • 1 cup cooked white rice or quinoa

• Roasted Vegetables:

  • 1 medium sweet potato, cubed

  • 2 carrots, cut into sticks

  • 1 red bell pepper, cut into sticks

  • 2 tablespoons olive oil

  • 2 cloves garlic, minced

  • Salt and pepper to taste

• Rainbow Harvest Bowl Fresh Toppings:

  • 1 avocado, cubed

  • 1 cup cherry tomatoes, halved

  • 2 cups fresh spinach, sautéed in olive oil, salt and pepper

• Rainbow Harvest Bowl Dressing:

  • 2 tablespoons soy sauce (or tamari for gluten-free)

  • 1 tablespoon fresh ginger, grated

  • 1 teaspoon hot sauce (adjust to taste)

  • 1 teaspoon sesame oil

  • 1 teaspoon rice wine vinegar

  • 1 teaspoon maple syrup or honey (optional, for sweetness)

Instructions:

1. Prepare the Base:

   • Cook the rice or quinoa according to package instructions. Set aside.

2. Roast the Vegetables:

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

   • Toss the sweet potato cubes, carrot spears, and red bell pepper spears with olive oil, minced garlic, salt, and pepper. Spread them evenly on a baking sheet.

   • Roast for 25–30 minutes, flipping halfway through, until tender and slightly caramelized.

3. Sauté the Spinach:

   • Heat a small pan over medium heat. Add a drizzle of olive oil and sauté the spinach until wilted, about 2–3 minutes. Season with a pinch of salt and pepper.

4. Make the Dressing:

   • In a small bowl, whisk together soy sauce, grated ginger, hot sauce, rice wine vinegar, sesame oil, and maple syrup (if using). Set aside.

5. Assemble the Bowl:

   • In a shallow bowl, arrange the cooked rice or quinoa as the base.

   • Place the roasted sweet potatoes, carrots, and red bell peppers in separate sections of the bowl.

   • Add the sautéed spinach, avocado cubes, and cherry tomato halves to fill the remaining spaces.

   • Drizzle the soy-ginger dressing over the bowl or serve it on the side.

6. Serve and Enjoy:

   • Mix the components as you eat or enjoy each flavor separately.

Health and Nutrition Benefits of the Rainbow Harvest Bowl

The Rainbow Harvest Bowl is not only a feast for the eyes but also a powerhouse of nutrition, offering a wide range of health benefits. Each component is carefully chosen to provide essential nutrients, making this plant-based meal a perfect choice for a balanced and wholesome diet.

1. Nutrient-Dense Base:
   The rice or quinoa base provides complex carbohydrates, fiber, and plant-based protein. Quinoa, in particular, is a complete protein, containing all nine essential amino acids, while brown rice is rich in B vitamins and magnesium, supporting energy production and muscle function.

2. Roasted Vegetables for Vitamins and Antioxidants:
   The sweet potatoes, carrots, and red bell peppers are packed with vitamins A and C, which support immune health, vision, and skin health. Roasting enhances their natural sweetness and preserves their antioxidant properties, which help combat inflammation and oxidative stress.

3. Healthy Fats from Avocado:
   The avocado cubes add a creamy texture and are a great source of heart-healthy monounsaturated fats, which can help lower bad cholesterol levels. Avocados also provide potassium, fiber, and vitamin E, promoting cardiovascular health and digestion.

4. Leafy Greens for Iron and Calcium:
   The sautéed spinach is rich in iron, calcium, and vitamin K, essential for bone health and oxygen transport in the blood. Spinach also contains lutein and zeaxanthin, which support eye health.

5. Fresh Tomatoes for Lycopene:
   The cherry tomatoes add a burst of freshness and are a great source of lycopene, an antioxidant linked to reduced risk of heart disease and certain cancers.

6. Flavorful, Low-Calorie Dressing:
   The soy-ginger dressing adds flavor without excess calories. Soy sauce provides umami and a small amount of protein, while ginger offers anti-inflammatory and digestive benefits.

This bowl is a perfect example of how delicious and nutritious plant-based eating can be, offering a balanced mix of macronutrients and micronutrients to fuel your body and support overall health.