Vegetarian Rainbow Bowl Recipe

June is a special month as we celebrate Pride and the vibrant spectrum of the LGBTQ+ community. What better way to honour this than with a meal that’s as colourful and diverse as the community itself? This Vegetarian Rainbow Bowl is not only a feast for the eyes but also packed with nutrients to boost your mood and energy. This bowl features a medley of red tomatoes, orange carrots, sweet potato, and green zucchini, making it a perfect addition to your summer meal rotation.

Vegetarian Rainbow Bowl

Vegetarian | Dairy-free

Prep time:  15 minutes | Cook time: 40 minutes | Serving size: 4

Vegetarian Rainbow Bowl Ingredients

• 1 sweet potato, cut into thin rounds
• 1 tbsp avocado oil
• ¼ tbsp salt
• ¼ tbsp pepper
• 4 eggs
• 4 cups baby spinach
• 2 tomatoes, diced
• 2 cups cooked chickpeas
• 2 medium carrots, grated
• 1 zucchini, sliced
• 1 green onion, sliced
• ½ cup chopped walnuts
• ¼ cup chia seeds

Lemon Garlic Dressing Ingredients

• 1 garlic clove, minced
• ¾ cup water
• ½ cup lemon juice
• ¼ cup tahini
• 2 tbsp honey
• ¼ tsp salt
• ¼ tsp pepper

Directions

1. Preheat oven to 450F and line a baking sheet with parchment paper. In a large bowl toss the sweet potato in avocado oil, ¼ tsp salt and ¼ tsp pepper. Place on the baking sheet and cook for 30 minutes, turning once. Set aside to cool.
   Bring a pot of water to boil with enough water to cover the eggs when you add them. Once it is boiling, gently lower the eggs in and boil on a gentle boil for 13 minutes. Place the eggs in a bowl of ice water and chill for 5 minutes. When the eggs are cool, remove the shell, and slice into rounds.
2. Make the lemon garlic dressing by blending the garlic clove, water, lemon juice, tahini, honey, salt, and pepper.
3. To assemble the salad, place everything in a large bowl and toss until evenly coated.

Health Benefits of Chickpeas

Chickpeas, a star ingredient in our Vegetarian Rainbow Bowl, offers numerous health benefits. They are an excellent source of plant-based protein and fibre, which can aid in digestion and help maintain a healthy weight by promoting feelings of fullness. Rich in vitamins and minerals such as vitamin B6, folate, iron, and magnesium, chickpeas contribute to improved energy levels, better brain function, and heart health. Additionally, the high content of antioxidants in chickpeas can help reduce inflammation and lower the risk of chronic diseases. Including chickpeas in your diet, as in this colourful bowl, is a delicious way to boost your protein, fibre and vitamin and mineral content! Plus they provide a delicious nutty texture and crunch to any meal. Check out some of my favourite chickpea recipes here!

Health Benefits of Spinach

Spinach is loaded with vitamins and minerals, including vitamin K, vitamin A, vitamin C, folate, iron, and calcium, which are essential for keeping you strong and healthy. Spinach’s high levels of antioxidants, such as flavonoids and carotenoids, act like tiny bodyguards, reducing inflammation and oxidative stress, and potentially lowering your risk of chronic diseases. Plus, the folate and iron in spinach support brain health and cognitive function, making you sharper and more focused, while its natural nitrates boost cardiovascular health by improving blood flow and reducing blood pressure. Adding spinach to your diet, as in this vibrant bowl, is a delicious and fun way to power up your health! Try tossing in a handful of spinach in your morning smoothie for an extra dose of goodness, like this Wakeup Matcha Green Smoothie!

Health Benefits of Zucchini

I love using zucchini in my meals–it’s such a versatile ingredient with so many amazing health benefits! Zucchini is low in calories but high in essential nutrients like vitamin C, vitamin A, potassium, and folate, which contribute to overall health and wellness. Zucchini’s high water content and fibre help keep you hydrated and support healthy digestion, while its antioxidants, including lutein and zeaxanthin, protect your cells from damage and support eye health. Moreover, the folate in zucchini is vital for brain function and mood regulation, and its potassium helps maintain healthy blood pressure levels. Incorporating zucchini into your diet, as in this colourful bowl, is a tasty and easy way to enhance your health. Did you know you can also spiralize zucchini to make a lighter alternative to your favourite pasta dish? Try this Sunflower Zucchini Pesto Pasta to try your hand at zucchini noodles!

June Lunch & Learn: How to Eat Seasonally

Get ready to spice up your lunch break with an exciting session on the incredible perks of eating seasonally! Join me for a fun and enlightening lunch and learn where we’ll dive into the fantastic world of seasonal eating. I’ll show you why it’s not just delicious but also super healthy to sync your meals with the seasons. From juicy summer fruits to crisp veggies, we’ll explore what’s fresh and fabulous right now and whip up some mouthwatering recipes that celebrate the best of the season. Plus, you’ll learn new ways to conserve those seasonal ingredients to use all year long!

Get ready for a fun Lunch & Learn that’ll leave you feeling inspired to hit up your local farmer’s market and get your hands on the freshest seasonal ingredients this summer! To book your next Lunch & Learn, send me an email at info@jesselanewellness.com or visit my Corporate Wellness page today!

Rainbow Recipe Roundup

Dairy-Free Rainbow Cheesecake

Rainbow Salad with Tahini Dressing

For a savoury and colourful meal, try this Rainbow Salad with Tahini Dressing! Packed with a vibrant array of colourful veggies like red sundried tomatoes, orange carrots and peppers, yellow beets, green cucumber and avocado, and savoury black olives, this salad is a true celebration of phytonutrients and flavours. I always emphasize to my clients the importance of eating a rainbow of fruits and veggies every day, and this delicious salad makes it easier than ever to achieve that goal!

Summer Berry Salad

For a colourful burst of freshness, try this Summer Berry Salad, the ultimate healthy dessert or refreshing snack! This recipe features a medley of sweet, juicy berries bursting with flavour, complemented by the zesty freshness of lemon and a hint of cinnamon to enhance the natural sweetness of the mixed berries. It’s a simple yet delicious dish that you can easily customize based on what’s in season and abundant at your local farmer’s market. Whether enjoyed on its own as a guilt-free treat or paired with yogurt or ice cream for a more indulgent twist, this Summer Berry Salad is sure to be a hit with everyone craving a taste of summer’s bounty!