Spiced Pumpkin Nourish Bowl
A hearty, flavour-packed bowl with 40g of plant protein per serving from whole foods – no tofu, no fake meats. Perfect for batch cooking, easy to digest, and bursting with nutrients to keep you full and energised.
Takes 40 minutes
Serves 2
Ingredients
Spiced blackbeans
- 250 g cooked black beans 1 x 400g tin
- 2 garlic cloves minced
- 1½ tsp cumin seeds
- 1½ tsp smoked paprika
- ½ tsp ground chilli powder/ cayenne powder
- 1 tbsp olive oil optional
- Juice of 1 lime
- Salt & black pepper to taste
Golden Quinoa
- 390 g cooked quinoa approx. 135g dry
- 1 teaspoon turmeric
Spiced pumpkin
- 500 g pumpkin
- 2 tbsp olive oil
- 1½ tsp smoked paprika
- 1 tsp chilli powder
- 2 tbsp tamari/ soy sauce
- 1 tsp garlic powder
Umami cashews Crumble
- 60 g cashew nuts
- 30 g chia seeds
- Pinch of sea salt
- 1 tbsp maple syrup
- 1 tbsp tamari/ soy sauce
Mint Tahini Yogurt Sauce
- 4 tbsp 90g tahini
- 200 g plain soy yogurt
- Juice of 1/2 lemon
- ½ tsp garlic powder
- 15 g fresh mint
- 3 tbsp water to thin as needed
- Salt to taste
Extra Toppings
- Fresh parsley or coriander chopped
- 1 Avocado sliced
Instructions
Roast the pumpkin:
- Preheat the oven to 200°C (390°F). Place 500g pumpkin slices in a bowl and toss with 2 tbsp olive oil, 2 tbsp tamari or soy sauce, 1½ tsp smoked paprika, 1 tsp chilli powder, and 1 tsp garlic powder. Spread onto a lined baking tray and roast for 25–30 minutes, until golden and tender.
Cook the black beans:
- Heat 1 tbsp olive oil (if using) in a pan over medium heat. Add 3 minced garlic cloves and sauté for 1 minute until fragrant. Stir in 400g cooked black beans, 1½ tsp cumin seeds, 1½ tsp smoked paprika, ½ tsp chilli powder, salt, and black pepper. Cook for 3–5 minutes until heated through. Finish with the juice of 1 lime.
Prepare the golden quinoa:
- Add 1 tsp turmeric to 390g cooked quinoa and fluff with a fork until evenly coloured. Keep warm.
Make the cashew crumble:
- Roughly chop 60g cashew nuts. Place in a dry non-stick pan over medium-high heat and toast for 3–4 minutes, stirring often, until lightly golden. Add 30g chia seeds, 1 tbsp tamari, 1 tbsp maple syrup, and a pinch of salt. Stir until sticky and coated, then spread onto a plate to cool and crisp.
Mix the tahini yogurt sauce:
- In a bowl, whisk together 90g tahini, 200g soy yogurt, juice of ½ lemon, ½ tsp garlic powder, and 15g chopped fresh mint. Add 3 tbsp water gradually to thin to a pourable consistency. Season with salt to taste.
Assemble the bowls:
- Divide the golden quinoa between 3–4 bowls. Add the spiced black beans and roasted pumpkin slices. Sprinkle generously with the cashew crumble. Drizzle over the mint tahini yogurt sauce. Finish with fresh parsley or coriander and sliced avocado.