Recipe: Mediterranean Nourish Bowl

I was inspired to make this after having a craving for Mediterranean food. This bowl is a great example of a blood sugar balancing meal as it’s loaded with leafy greens, complex carbohydrates, healthy fats, and clean proteins. It’s also made with mostly locally inspired ingredients that can grow here in the PNW and other northern climates.


Recipe for 2 Bowls (perhaps with a few leftovers)
– 1 large yam (or 2 small)
– 4 stalks of rainbow chard, chopped finely
– 1 cup purple cabbage, chopped finely
– 1 cup (or 1 BPA-free can) chickpeas (try to find locally grown ones for your region. If you live in Canada check out:
– 1 small zucchini, sliced into quarters
– 1 cup brown rice/ whole wheat couscous (quinoa would work well too)
– Hummus for mixing into bowls (I make my own or buy Habibi’s)
– Spices: 1 tsp thyme, 1/2 tsp cumin
– Hemp hearts, green olives and lemon wedge for topping


– Preheat oven to 350oF
– Chop yam into small bite size pieces. Drizzle with olive oil and place on cookie tray. Bake until tender (approximately 25 min)
– On another cookie tray (or on the side of the one you are using for yams) place chickpeas. Drizzle them with olive oil and sprinkle cumin and thyme over them. Bake for approximately 25- 30 minutes.
– While baking saute zucchini in a cast iron pan
– Cook couscous according to package directions
– Finely chop chard and cabbage. It’s optional to throw them in the pan with the zucchini to saute, however I prefer mine raw for an added crunch
– Once yams and chickpeas are finished baking, assemble bowls by adding all components (yams, chickepeas, zucchini, cabbage, rainbow chard, and couscous, green olives). Top with a few generous scoops of hummus, a squeeze of lemon juice, and hemp hearts.
– Note: If you want some extra creamy goodness, add a drizzle of tahini
– Enjoy!

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