Vegan Power Bowl

Once you’ve stocked your pantry with some staple items it’s easy to create and build a wholesome and nutritious vegan power bowl for lunch. This vegan power bowl was built around Muhammara that we had made the day before. You could easily substitute the Muhammara for hummus, baba ganoush, or plant based yogurt, whatever you have on hand. The roasted red peppers and smoky heat of the Muhammara is a very nice compliment to the bowl so if you have time, I encourage you to whip it up! This vegan bowl is a perfect balance of fresh, roasted, and savory flavors—ideal for a satisfying and healthy meal!

Vegan Power Bowl Ingredients (2 Servings):

For the Base:

• 4 cups arugula (2 cups per serving)

• 1 lemon, cut into wedges

• 1 tbsp hemp hearts (½ tbsp per serving)

• Sea salt, to taste

For the Muhammara:

• Muhammara Recipe Link

For the Roasted Sweet Potatoes:

• 1 medium sweet potato, cubed (about 2 cups)

• 1 tbsp olive oil

• Salt and pepper, to taste

For the Roasted Broccoli:

• 2 cups broccoli florets

• 1 tbsp olive oil

• Salt, to taste

• ½ tsp chili flakes (adjust to taste)

For the Toppings:

• 1 cup cherry tomatoes, halved (½ cup per serving)

• 2 tbsp pumpkin seeds (1 tbsp per serving)

• Extra sea salt, to taste

Vegan Power Bowl Instructions:

1. Roast the Sweet Potatoes:

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

   • Toss the cubed sweet potatoes with olive oil, salt, and pepper.

   • Spread them on a baking sheet and roast for 20-25 minutes, flipping halfway, until tender and slightly caramelized.

2. Roast the Broccoli:

   • Blanch the broccoli florets in boiling water for 2 minutes, then drain and pat dry.

   • Toss the broccoli with olive oil, salt, and chili flakes.

   • Spread on a baking sheet and roast in the same oven for 15-20 minutes, until slightly crispy and tender.

3. Prepare the Base:

   • Divide the arugula evenly between two bowls.

   • Squeeze fresh lemon juice over the arugula and sprinkle with a pinch of sea salt.

4. Assemble the Bowls:

   • In the center of each bowl, add a scoop of Muhammara.

   • Arrange the roasted sweet potatoes and broccoli around the Muhammara.

   • Scatter the halved cherry tomatoes over the bowls.

5. Add the Finishing Touches:

   • Sprinkle hemp hearts and pumpkin seeds over the top.

   • Finish with a light sprinkle of sea salt.

6. Serve and Enjoy:

   • Serve immediately and enjoy this nutrient-packed, flavorful vegan power bowl!

Tips:

• Meal Prep: You can roast the sweet potatoes and broccoli ahead of time and store them in the fridge for up to 3 days. Assemble the bowls fresh when ready to eat.

• Customization: Feel free to add other toppings like avocado slices, cucumber, or a drizzle of tahini for extra creaminess.

This plant-based vegan lunch is not only delicious but also a powerhouse of nutrition, offering a wide range of health benefits. Packed with whole, nutrient-dense ingredients, this meal provides a balanced combination of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins, minerals, and antioxidants) that support overall health and well-being. Let’s break down the key components and their nutritional contributions:

1. Arugula Base

Arugula, the leafy green foundation of this bowl, is a low-calorie vegetable rich in vitamins and minerals. It’s an excellent source of vitamin K, which supports bone health and blood clotting, as well as vitamin A, essential for vision and immune function. Arugula also contains nitrates, which may help improve blood flow and lower blood pressure. The squeeze of lemon juice adds a burst of vitamin C, enhancing iron absorption from the greens and boosting the immune system.

2. Hemp Hearts

Hemp hearts, sprinkled over the arugula, are a nutritional powerhouse. They are a complete plant-based protein, containing all nine essential amino acids, making them an excellent addition to a vegan diet. Hemp hearts are also rich in omega-3 and omega-6 fatty acids, which support heart health, reduce inflammation, and promote brain function. Additionally, they provide magnesium, iron, and zinc, essential minerals for energy production, immune health, and cellular repair.

3. Muhammara

Muhammara, a flavorful Middle Eastern spread made from roasted red peppers, walnuts, and spices, adds depth and richness to the bowl. Walnuts are a great source of healthy fats, including omega-3s, and provide plant-based protein. Red peppers are high in vitamin C and antioxidants like beta-carotene, which protect cells from oxidative stress and support skin health. The spices in muhammara, such as cumin and chili flakes, add anti-inflammatory and digestive benefits.

4. Roasted Sweet Potatoes

Sweet potatoes are a nutrient-dense carbohydrate source, providing complex carbs for sustained energy. They are exceptionally high in beta-carotene, a precursor to vitamin A, which supports eye health and immune function. Sweet potatoes also contain fiber, which promotes digestive health and helps regulate blood sugar levels. Roasting them with olive oil enhances the absorption of fat-soluble vitamins and adds heart-healthy monounsaturated fats.

5. Roasted Broccoli

Broccoli is a cruciferous vegetable known for its high levels of vitamins C and K, folate, and fiber. It also contains sulforaphane, a compound with potent anti-inflammatory and cancer-fighting properties. Roasting broccoli with olive oil and chili flakes not only enhances its flavor but also increases the bioavailability of its nutrients. The chili flakes add a touch of heat and capsaicin, which may boost metabolism and reduce inflammation.

6. Cherry Tomatoes

Cherry tomatoes add a burst of color, flavor, and nutrition to the bowl. They are rich in lycopene, an antioxidant linked to reduced risk of heart disease and certain cancers. Tomatoes also provide vitamin C, potassium, and folate, supporting heart health, immune function, and cell repair.

7. Pumpkin Seeds

Pumpkin seeds are a crunchy, nutrient-dense topping rich in magnesium, iron, zinc, and plant-based protein. They also contain antioxidants and healthy fats, which support heart health, immune function, and hormone balance. Their high magnesium content is particularly beneficial for muscle function, bone health, and stress management.

Health Benefits of This Meal:

• Supports Heart Health: The combination of healthy fats (olive oil, hemp hearts, walnuts), fiber (sweet potatoes, broccoli, arugula), and antioxidants (lycopene, beta-carotene) helps reduce inflammation, lower cholesterol, and improve cardiovascular health.

• Boosts Immunity: The abundance of vitamins A, C, and E, along with zinc and selenium, strengthens the immune system and protects against infections.

• Promotes Digestive Health: The fiber from arugula, sweet potatoes, and broccoli supports gut health and regularity.

• Enhances Energy Levels: The balanced mix of complex carbs, plant-based protein, and healthy fats provides sustained energy without spikes and crashes.

• Supports Bone Health: Vitamin K from arugula and magnesium from hemp hearts and pumpkin seeds contribute to strong bones and prevent osteoporosis.

In summary, this plant-based vegan lunch is a nutrient-dense, well-rounded meal that supports overall health. It’s rich in vitamins, minerals, antioxidants, and healthy fats, making it an excellent choice for anyone looking to nourish their body with wholesome, plant-based ingredients. Whether you’re vegan or simply exploring plant-based eating, this meal is a delicious and satisfying way to fuel your body and mind.