Save Experience a burst of fresh flavor and vibrant colors with this Spiralized Vegetable Bowl. A wholesome combination of zucchini and sweet potato noodles creates a light yet satisfying base, while a creamy, homemade tahini sauce ties everything together for a truly nourishing meal that is as beautiful as it is delicious.
Pin it Whether you're looking for a quick weeknight dinner or a meal-prep friendly lunch, this bowl is incredibly versatile. The contrast between the crisp raw vegetables and the optional tender sautéed noodles allows you to customize the texture exactly to your liking.
Ingredients
- Vegetables: 1 medium zucchini (spiralized), 1 medium sweet potato (spiralized), 1 cup cherry tomatoes (halved), 1 cup baby spinach, 1 small carrot (spiralized or julienned, optional)
- Protein: 200 g grilled chicken breast, sliced (or 200 g firm tofu for vegetarian option)
- Sauce: 2 tbsp tahini, 1 tbsp lemon juice, 1 tbsp olive oil, 1 garlic clove (minced), 1 tsp maple syrup or honey, 2–3 tbsp water (to thin), Salt and pepper to taste
- Garnish: 2 tbsp chopped fresh parsley or cilantro, 1 tbsp toasted sesame seeds
Instructions
- Step 1: Prep the Noodles
- Prepare the spiralized zucchini and sweet potato. If using raw, set aside. For softer noodles, sauté separately in a nonstick skillet over medium heat with a drizzle of olive oil for 2–3 minutes until just tender.
- Step 2: Whisk the Sauce
- In a small bowl, whisk together tahini, lemon juice, olive oil, garlic, maple syrup or honey, and water. Season with salt and pepper. Adjust consistency with extra water if needed.
- Step 3: Assemble the Base
- Arrange the spiralized zucchini, sweet potato, cherry tomatoes, spinach, and carrot (if using) in two serving bowls.
- Step 4: Add Protein
- Top each bowl with sliced grilled chicken breast or tofu.
- Step 5: Dress the Bowl
- Drizzle the tahini sauce evenly over the bowls.
- Step 6: Garnish
- Garnish with fresh herbs and toasted sesame seeds.
- Step 7: Final Toss
- Serve immediately, tossing gently to coat the noodles with sauce.
Zusatztipps für die Zubereitung
To ensure a smooth sauce, whisk the ingredients thoroughly and add water one tablespoon at a time. If you prefer your vegetables warm, the quick sauté method in a nonstick skillet is the best way to soften the sweet potato noodles without losing their shape.
Varianten und Anpassungen
Feel free to substitute peanut or almond butter for tahini if desired. For added texture and richness, try topping the bowl with avocado slices or a sprinkle of feta cheese. You can also experiment with spiralized beets or cucumbers for a different flavor profile.
Serviervorschläge
This vibrant bowl pairs wonderfully with a crisp white wine such as Sauvignon Blanc. To save time, you can use rotisserie chicken or marinate your tofu before grilling for an extra boost of flavor.
Pin it In just 30 minutes, you can enjoy a meal that is both healthy and incredibly satisfying. This Spiralized Vegetable Bowl is proof that wholesome eating can be simple, colorful, and full of flavor.
Frequently Asked Questions
- → Do I need to cook the spiralized vegetables?
You can enjoy them raw for extra crunch, or sauté briefly for 2-3 minutes to soften the noodles while maintaining texture.
- → What protein options work best?
Grilled chicken breast provides lean protein, while firm tofu offers an excellent plant-based alternative. Both absorb the tahini sauce beautifully.
- → Can I prepare this bowl ahead?
Prepare the vegetables and sauce in advance, but assemble just before serving to maintain the fresh texture and prevent wilting.
- → How do I store leftovers?
Keep components separate in airtight containers. The sauce lasts up to a week in the refrigerator, while vegetables stay fresh for 2-3 days.
- → What vegetables can I substitute?
Spiralized beets, cucumber, or bell peppers work wonderfully. Feel free to use whatever fresh produce you have available.