Macrobiotic (macro) bowls are one of my current lunch obsessions, and it will soon be yours! They’re fun to make, pretty to look at, and absolutely delicious. I call this latest creation the vegan winter ‘nourish me’ bowl. I make it during the winter and after I finish it, I felt like I nourished my body with the vitamins and nutrients it needed. My friend and I went on a 2 hour hike after I finished one and I felt so energized!
This macro-inspired recipe definitely hit the spot and never leave me hungry afterwards. I tend to reach for the snacks after my usual tofu, brown rice, and broccoli lunch, but after eating this bowl, there’s no need to because it’s filled with hearty grains, roasted sweet potatoes, carrots, cauliflower, and creamy hummus to keep you full. And, since I’ve been on winter break, (no school!) I have time to make a creative lunch and play with my food choices. The same thing every day can get a little boring… so cheers for variety and time!
- 1/2 cup cooked quinoa
- 1 small sweet potato, cubed or sliced
- 1 medium carrot, thinly sliced
- 1/2 cup cauliflower, chopped
- 1 tsp turmeric
- 1/4 tsp pink himalayan salt
- 1 tbsp olive oil
- 1 - 2 cups spring salad mix
- 2 T hummus
- 1 T almonds, chopped
- 3 slices tempeh
- Avocado spray oil or olive oil
- Pink Himalayan salt and pepper to taste
- To cook the quinoa, boil 1/2 cup dried quinoa with 1 cup of water in a small pot over medium heat for 15 to 20 minutes, or until all liquid is cooked through and quinoa is fluffy. Turn off heat and set aside.
- Spray a baking sheet thoroughly with avocado oil spray or olive oil then place sliced/cubed sweet potato, thinly sliced carrots, and chopped cauliflower on sheet. For the cauliflower, mix together turmeric, pink himalayan salt and olive oil in a small bowl then drizzle and massage on cauliflower. Spray sweet potato and carrots with the avocado oil spray or drizzle with a little bit of olive oil. Sprinkle some salt and pepper on sweet potato and carrots. I cut a couple slices of tempeh and added it to the baking sheet. Bake for 25 minutes at 375 F. Remove tempeh at the 10 minute mark - they cook faster than the veggies.
- Grab a bowl and add in 1/2 cup of the cooked quinoa (you'll have a little extra quinoa leftover, I put the rest in fridge for future use), roasted sweet potato, carrots, cauliflower, 1 or 2 cups spring salad mix, 2 T hummus, 3 slices baked tempeh and sprinkle with chopped almonds.
What is a Macrobiotic bowl?
This meal derives from the macrobiotic diet – established by traditional Chinese medicine – and is essentially the teaching of eating wholesome foods prepared in a simple and traditional way. It advocates eating a combination and balance of vegetables, whole grains, beans, legumes, seeds, nuts, and fermented soy. Think about the yin and yang symbol – If you eat a balanced array of healthful foods, balance and mindfulness will come into play in your overall day and life! I feel my inner yogi coming out.
Is there a specific way to make one?
Yes. But for the recipe below, I stuck to the recommended percentages. Still nutritious and amazingly hearty. Here’s the breakdown of what a macrobiotic bowl “should” look like:
-60% vegetables – quick sauté, bake, or steam. For my ‘nourish me’ bowl, I incorporated baked cauliflower, carrots, sweet potatoes, and fresh spring mix.
-30% whole grains – brown rice, quinoa, and barley. Quinoa is the winning grain for this recipe!
-10% beans, legumes, and fermented soy. I added a couple slices of tempeh (not in picture), a dollop of hummus ,and about 2 tablespoons of almonds.
So, did I feel more balanced afterwards? Well, I’m usually uncoordinated, but I did feel the balanced and zen vibes coming from my stomach. I think that counts for something! Try making this recipe with friends and family, but don’t be afraid to switch up the ingredients! It’s a great way to make lunch a bit more interesting and fun.
Nutritional Information Per Macro Bowl = 49 g carbs/ 12 g protein/ 9 g fat/ 333 kcals
What are your go-to ingredients for a nourishing winter bowl?