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Nourishing Mediterranean Bowl

Lacking the time to prepare a nourishing meal that will keep you going throughout the day? Discover this delicious Mediterranean bowl and it will change your life!

 In the fast-paced lives we live, we barely have any time to cook up healthy meals. I strongly believe that we are what we eat – most of the illnesses we so easily fall prey to can be easily taken care of only if we watch what we eat. The need of the hour is to consume fresh and healthy meals, ditching the processed foods (or at least limiting them!)

This drink is the perfect add-on to the Mediterranean Bowl!

Now I totally get how time-consuming cooking up a meal from scratch can be. And I’m always here to help you cook up easy, quick meals that are also healthy. I’ll be sharing the recipe to one of my go-to quick-fix recipes – the Nourishing Bowl. This plant-based vegan recipe is loaded with healthy ingredients such as asparagus and Israeli couscous. Let’s have a look at the benefits these ingredients offer:

Asparagus

A member of the lily family, asparagus is a widely used ingredient in different recipes across the world. Let’s find out what makes asparagus a popular ingredient in kinds of pasta, stir-fries, and many such delicacies:

Helps Achieving our Happy Weight

Asparagus is loaded with fiber, so we feel satiated and full for a longer time when we consume it. We can actually bud goodbye to those untimely hunger pangs if we include asparagus in our meals. Even though it is rich in fiber, the calorie count in asparagus is low. This makes asparagus apt for those looking to knock off those extra kilos and even for those looking to maintain a steady weight.

Loaded with Essential Vitamins and Minerals

The nutrition profile of asparagus is diverse – you have lots of vitamin A, which helps to maintain eye health. This fat-soluble vitamin is also important to ensure the normal functioning of other important organs such as the heart, kidneys, lungs, among others.

Asparagus also has vitamin C, an important nutrient to maintain oral health. Vitamin C also helps boost antioxidant production in the body and helps maintain glowing, radiating skin. It also has Vitamin K, which is a natural anticoagulant (works to prevent blood clots and helps wounds heal faster). Instead of opting for vitamin K supplements (a common trend these days), we should include vitamin K-rich foods, such as asparagus,  in our diets.

Excellent Source of Antioxidants

Most of the illnesses we come across these days are because of oxidative damage to the cells in our bodies. To ensure our cells are protected from the harmful effects of oxidative stress, we need to include antioxidant-rich foods in our diets. Asparagus is a rich source of antioxidants, and is known to have anti-inflammatory, soothing properties as well. Our risk of falling prey to illnesses caused due to the presence of excess free radicals (Alzhiemer’s, diabetes, high blood pressure, and heart ailments)  is cut down by a greater extent when we consume more healthy foods like asparagus. 

Israeli Couscous

Also known as pearl couscous, Israeli couscous is actually a type of pasta. It is larger than your typical couscous, and it has a lovely, nutty flavor. This couscous is cooked in different ways and tastes amazing, but what makes it popular is its excellent nutrition profile – let’s have a look:

High Iron Content

Israeli couscous contains loads of iron, which helps in the formation of blood cells. It also plays an important role in hormone production. Moreover, Iron boosts energy levels helping us focus better. Iron also generates hemoglobin and myoglobin, both of which are proteins that work to transport oxygen throughout the body. 

Excellent Source of Dietary Fiber

Including natural forms of fiber in our diet helps maintain the health of our digestive tract. When we consume more fiber, we also tend to feel full for a longer time. This is because our bodies require a longer time to digest fiber, leading to a slow but steady release of energy into our bodies.

Fiber-rich foods, such as Israeli couscous, helps cut down excessive binging, helping curb those untimely hunger pangs as well. And yes, when we watch what we eat, we also do not need to worry about our weight our counting calories! So that’s a win-win situation right there.

A Good Source of Calcium

If you opt for the white flour variety of Israeli couscous, you won’t benefit much, as it does not have calcium at all. But the whole wheat is a good source of calcium and includes almost 2% of your daily recommended intake. Calcium is essential to maintain the health of your bones and teeth. It also aids in the functioning of blood vessels, helping them dilate and constrict as required.

Reading through the benefits of these ingredients, I’m sure you must have made a mental note to include more of them in your diet. And I’m here to show you how to do it! So let’s get started with the recipe for our spring easy bowl!

Nourishing Mediterranean Bowl

Do you lack time to prepare a nutritious meal to keep you active during the day? Discover this delicious Mediterranean bowl and it will change your day!
Prep Time: 15 minutes
Cook Time: 13 minutes
bowl, lunch, Main Course, Salad
Calories 455
Cost $8

Equipment

  • high-speed blender

Ingredients

  • 1 head of broccoli medium, cut in florets
  • 1 cup asparagus cut into bite size
  • 1 can chickpeas drained
  • 1 red onion thinly sliced
  • 1 tbsp extra virgin olive oil
  • 1 pinch high-quality salt
  • 1 cup Israeli couscous

For the Tahini Sauce

  • 2 tbsp tahini
  • 1 lemon juiced
  • 1 garlic clove minced
  • 1 tsp cumin
  • 2 tbsp filtered water adjust to desired consistency

For the bowl

  • 1 1/2 cup fresh baby spinach
  • 1/3 red onion thinly sliced
  • 1/3 cup kalamata olives pitted

Instructions

  • Preheat the oven at 356 F.
  • Cook the Israeli couscous following the package instructions and set aside.
  • Then mix the first six ingredients and place them in an oven-safe tray and the oven. Cook for 15 minutes or until veggies are tender on the inside, crispy outside, and bright green.
  • Meanwhile, prepare the tahini sauce by mixing all the ingredients in the high-speed blender and blending until you have the desired consistency for the sauce.
  • Finally, prepare the bowls by dividing the ingredients equally and garnishing them with the sauce.
  • Enjoy!

Nutrition

Sodium: 64mgCalcium: 103mgVitamin C: 45mgVitamin A: 2645IUSugar: 6gFiber: 9gPotassium: 610mgCalories: 455kcalMonounsaturated Fat: 5gPolyunsaturated Fat: 1gSaturated Fat: 1gFat: 8gProtein: 15gCarbohydrates: 83gIron: 4mg
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