Nourish Bowl with Roasted Pumpkin, Chickpeas, and Poached Eggs Recipe
A vibrant and nutritious Nourish Bowl featuring roasted pumpkin, cauliflower, and chickpeas, served over brown rice or quinoa with creamy avocado, beetroot hummus, and perfectly poached or fried eggs. This wholesome bowl combines warm roasted vegetables with fresh toppings for a balanced and flavorful meal.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Total Time: 50 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Baking
- Cuisine: Healthy/Contemporary
- Diet: Vegetarian
Ingredients
Roasted Vegetables & Chickpeas
- ¼ pumpkin, diced into 1cm cubes
- ½ cauliflower, chopped
- 1 can chickpeas (400g), rinsed and drained
- 2 Tbsp olive oil
- 1 Tbsp maple syrup
- 1 tsp ground cumin
- 1 tsp garlic powder
- 1 tsp flaky sea salt
Grains & Toppings
- 2 cups brown rice or quinoa
- 1 avocado, sliced
- 100g beetroot hummus
- 4 eggs, poached or fried
- 1 tsp sesame seeds
- 1 tsp balsamic glaze
Instructions
- Preheat the Oven: Set your oven to 200°C fan bake to prepare for roasting the vegetables.
- Prepare the Pumpkin: Dice the pumpkin into uniform 1cm cubes for even roasting. Place them on a lined baking tray, drizzle with 1 tablespoon olive oil and the maple syrup, then toss to coat thoroughly.
- Season the Chickpeas: In a large bowl, combine cumin, garlic powder, flaky sea salt, and the remaining tablespoon of olive oil. Add the chickpeas and mix well to evenly coat with the spices and oil.
- Coat the Cauliflower: Add the chopped cauliflower to the same bowl with leftover oil and spices, stirring to coat all pieces.
- Arrange for Roasting: Spread chickpeas on one half of a lined baking tray and place the coated cauliflower on the other half. Place the pumpkin tray alongside in the oven.
- Roast the Vegetables: Bake both trays in the preheated oven for 30 minutes until the vegetables are tender and golden.
- Cook the Grain: Prepare the brown rice or quinoa according to package instructions while vegetables roast.
- Assemble the Bowls: Evenly divide the cooked rice or quinoa between four bowls. Top each with roasted pumpkin, cauliflower, and chickpeas. Add sliced avocado, a dollop of beetroot hummus, and a poached or fried egg to each bowl.
- Finish with Garnish: Sprinkle sesame seeds over the assembled bowls and drizzle with balsamic glaze for a touch of sweetness and depth.
Notes
- For a vegan version, omit eggs or replace with tofu scramble.
- Use quinoa or brown rice depending on your preference or dietary needs.
- Roast the vegetables on separate trays if your oven space is limited.
- Adjust baking time for softer or crisper vegetables according to taste.
- Beetroot hummus can be substituted with any flavored hummus of choice.
