17-20 October 2024
International Convention Centre Sydney

Nourish Bowl Recipe

The big thing we love about these bowls is the variety! Every food has an amazingly unique blend of nutrients – by focusing on increasing the variety of foods we eat, we increase the opportunity to meet our nutritional needs. ⁠Colour is a really great indicator of variety, so as they say, why not eat the rainbow! Increasing variety can also help create really satisfying meals with different flavours, textures, smells and sights! This bowl of delightfully crunchy, cool, crisp veg makes for an absolutely mouth-watering morsel of yum!

Serves 4

GF, Veg


  • ½ butternut pumpkin
  • About 1 cup of brown rice to make 2 cups
  • ¼ red cabbage
  • 1 red capsicum
  • 1 cucumber
  • 2 handfuls of snow peas
  • 2 carrots
  • 1 punnet of cherry tomatoes
  • 1 tin of corn, drained
  • 4 big handfuls of spinach
  • 1-2 tins of chickpeas, drained
  • ¼ cup of pumpkin seeds
  • 2/3 cup of greek yoghurt
  • Olive-oil, salt, pepper

How do we make it?

  1. Pre-heat the oven to 180o Chop the pumpkin into cubes of 2x2cm, place on a lined baking tray and spray with olive-oil, sprinkle on salt & pepper. Chuck the tray in the oven for about 40 minutes or until pumpkin is golden brown. We recommend doing this the night before whilst chilling on the couch!
  2. Cook the brown rice by first rinsing grains with water. Bring 1 cup of rice with 2 cups of water to the boil in a saucepan, reduce heat and simmer covered for approx. 25mins.
  3. Whilst the rice is cooking, finely slice red cabbage, red capsicum, cucumber, snow peas & carrots. Chop tomatoes in half.
  4. Microwave the pre-cooked pumpkin and heat the pumpkin seeds on low heat with a non-stick frypan for about 3 minutes or until slightly golden.
  5. Stylishly collate all ingredients into a bowl by grouping each of the ingredients, sprinkle pumpkin seeds across and dollop Greek yoghurt on top. Voila!

Some great other additions include: cous-cous, tofu, boiled eggs, falafels, chicken, sesame-seeds, hummus, red onion, spiralised zucchini, feta, canned beetroot.


Enjoy this recipe created by WIRL @wellness.in.real.life and make sure you visit them at the Soul Kitchen on Friday 2-3pm, Saturday 3.30-4.30pm and Sunday 12.30-1.30pm.