- Prep-time: / Ready In:
- Makes 4 bowls
- Serving size: 1 bowl
- Print/save recipe
Not sure what to do with the straggler ingredients in your pantry and freezer? Whip up this satisfying summer bowl for a nourishing meal that clears out space in your kitchen. Start by cooking up your favorite whole grain pasta and then grilling a bag of frozen veggies to infuse them with extra flavor. Grilling frozen vegetables is easy, but be sure to choose a mix with large chunks, like broccoli and cauliflower (or use fresh vegetables if you prefer). You can also use a grill pan on your stovetop if you don’t have a full BBQ. Once these main components are ready, all you have to do is toss in a can of chickpeas, slice some fresh tomatoes, and drizzle everything in a creamy homemade cashew sauce. To save on time, you can also skip making the sauce and instead thin out oil-free hummus with a few tablespoons of water until it reaches a saucy consistency. No matter how you doctor up this dish, you’ll end up with a delicious medley of nutrient-dense ingredients that will keep your rumbling tummy at bay!
For more produce-packed bowl recipes, check out these tasty ideas:
Ingredients
- ½ cup raw cashews
- 4 cups dry whole wheat pasta, such as penne
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried parsley, crushed
- ½ teaspoon crushed red pepper
- 3 tablespoons lemon juice
- Sea salt, to taste
- Freshly ground black pepper, to taste
- 3 cups frozen vegetable medley, such as broccoli and cauliflower
- 1 15-oz. can chickpeas, rinsed and drained (1½ cups)
- 3 medium tomatoes, cut into wedges
Instructions
- Place cashews in a blender; add ⅔ cup hot water. Let soak 20 minutes.
- Meanwhile, cook pasta according to package directions; drain. Return pasta to pot.
- For sauce, add garlic powder, onion powder, parsley, and crushed red pepper to blender. Cover and blend until smooth. Stir in lemon juice and season with salt and black pepper.
- Grill frozen vegetables over high 2 to 3 minutes. Carefully turn vegetables and cook 2 to 3 minutes more or until hot and crispy.
- Divide pasta, chickpeas, grilled vegetables, and tomatoes among bowls. Drizzle with cashew sauce.
Per serving (1 bowl): 662 calories, 116 g carbohydrates, 30 g protein, 14 g total fat, 2 g saturated fat, 0 g cholesterol, 118 mg sodium, 21 g fiber, 14 g sugar
Note: Nutritional information is provided as an estimate only.
Comments (16)
(5 from 5 votes)Thank you so much for that, Murphy.
I am so thankful for recipes shared. I am a severe diabetic and need meals to cook healthy and low in carbs
Honestly, I just have to say that I'm fed up with people in the comments nit-picking these recipes apart. The reason more people aren't adopting a WFPB diet is YOU. As with most recipes they can be altered to suit specific dietary restrictions or needs. If it just isn't your taste - fine. Move on. Leaving a snarky comment and one-star review is just unnecessary. Clearly, the goal here is to make WFPB eating easier and more accessible to everyone, hence the frozen vegetables. It even says use fresh if you prefer. Just please STOP.
The nutritional information is incorrect. The total fat is 10 gm and saturated fat is 2 gm according to USDA information on the MyFitnessPal app. Also 1 c dry pasta (338 cal) per person is a large amount of pasta when the regular serving size is usually 2 oz dry (200 cal). Always do your own nutritional information calculations based on the actual ingredients you use.
Hi Irene, The nutritional information is intended as a guide, but we always appreciate it when people point out any anomalies. We’ve rerun the nutritional analysis and have posted an updated version. Since this is a whole-food, plant-based meal that’s low in fat, a higher proportion of calories naturally comes from the pasta. That said, it’s a generous portion—one of our larger meals—so feel free to halve the recipe for a lighter serving or save the leftovers for later.
Hi, I need to know where the 12 grams of Sugar are coming from?? Thanks.
Hi Debra, The sugar in this recipe comes from natural whole foods like chickpeas, pasta, and tomatoes. Because these ingredients are in their whole, unprocessed form, they also provide beneficial nutrients like fiber. This makes them much easier for your body to process and less likely to cause the blood sugar spikes you'd experience from consuming 12 grams of processed sugar. Hope that helps!
The fat content, especially the saturated fat content is much too high for cardiac patients.
Ingredients are all fom a package, jar or frozen Only fresh thing is tomatoes. How can you justify calling this "garden in a Bowl" ?
Well, they are from a garden, just someone else’s garden.
Use fresh ingredients! I use fresh broccoli and cauliflower and sautéed it with mushrooms and onions. It was delicious!
Is there a substitute for cashew sauce. I have a nut tree nut allergy.
Tahini. (Sesame seeds)
I use a high protein chickpea or other GF Protein pasta for more protein and tends to be a firmer bite.
Excellent dish! I roasted the veggies cauliflower, broccolini, mushrooms. The sauce was just right! We used free GF egg fettuccine! We will serve this to guests with pleasure.
So good on a hot day and LOVE the cashew sauce 😋