Nutrient-Dense Vegan Macrobiotic Bowl

welcome to a delicious and wholesome bowl, where a variety of vibrant, nutrient-packed ingredients come together beautifully in this vegan macrobiotic bowl.

featuring roasted brussels sprouts, sweet potatoes, rainbow carrots, and tofu, complemented by thinly sliced and delicately massaged lacinato kale.

alongside, enjoy the crunch of garlic-roasted chickpeas and the nutty goodness of tri-color quinoa, all drizzled with a savory sauce crafted from tahini, peanut butter, vegetable broth, maple syrup, garlic, liquid aminos, apple cider vinegar, sea salt, and pepper.

this bowl offers a wide array of textures and flavors, providing a satisfying and nutritious dinner for the family or yourself for a few days!

this is inspired by a macrobiotic bowl that i get at one of my favorite restaurants!

a macrobiotic bowl is a nourishing and balanced meal that aligns with the principles of macrobiotics, a holistic approach to nutrition and well-being.

rooted in traditional Japanese philosophy, macrobiotics emphasizes consuming whole, natural foods in harmony with the seasons.

the macrobiotic bowl typically includes a variety of plant-based ingredients such as grains, beans, vegetables, and seaweed.

the goal is to achieve balance in the body and promote overall health. each element in the bowl contributes to a sense of equilibrium, with flavors, textures, and colors thoughtfully combined.

it’s a mindful and intentional way of eating that seeks to foster not only physical well-being but also a sense of connection to the broader rhythms of nature.

for a macrobiotic-friendly twist, you can use different ingredients in your nutrient-dense bowl!

instead of tofu, you might explore tempeh or edamame for plant-based protein.

swap out sweet potatoes for kabocha squash or butternut squash, and try daikon radish or turnips as alternatives to rainbow carrots.

in lieu of quinoa, embrace whole grains like brown rice, barley, or millet.

this versatile macrobiotic bowl, designed to generously serve four, seamlessly transitions into an excellent meal prep option.

its components, including roasted vegetables, tofu, kale, chickpeas, and quinoa, maintain their freshness and flavors even when stored for later consumption.

consider dividing the prepared elements into individual containers, creating convenient and ready-to-go servings.

the sauce, with its rich blend of tahini, peanut butter, toasted sesame oil and other savory ingredients, enhances the dish’s taste upon reheating.

by embracing this meal prep strategy, you ensure that each portion retains its nutritional integrity while offering a quick, satisfying, and nourishing option for days to come.

if you like my Nutrient-Dense Vegan Macrobiotic Bowl, you’ll also love these other recipes of mine!

Vegan Spanakopita Cups

Roasted Tomato and Pepper Soup with Grilled Cheese

Cozy Vegan Autumn Soup

The Best Vegan White Lasagna Soup

Nourishing Vegan Jackfruit Stew

Healthy Vegan Corn Chowder

Baked Sweet Potato Spinach Soup

The Best Nourishing Vegan Potato Salad

Epic Cheesy Vegan Buffalo Cauliflower Dip

Vegan and Gluten Free Cheddar Biscuits

The Ultimate Vegan Baked Brussels Sprouts

Buffalo Barbecue Brussels Sprouts (Vegan + GF)

Vegan and Gluten-free Buffalo Cauliflower Wings

Vegan Garlic Ranch Smashed Potatoes

Easy Veggie Pasta Salad with Tahini Dressing

Vegan Tzatziki Pasta Salad

Delicious Chard and Kalamata Olive Pasta

Dairy-Free Buffalo Sauce Mac n Cheese

Healthy Vegan Sweet Potato Mac and Cheese

Easy Vegan Cacio e Pepe

Semi-Homemade Vegan Pasta Bake

Vegan Greek Village Pasta Salad

Vegan Spicy Mushroom Stroganoff

Healthy Vegan Arugula Pesto

are you going to make my Nutrient-Dense Vegan Macrobiotic Bowl!?

if you make one of my recipes, i would LOVE to see your creation! be sure to leave a review in the comments section, it is so appreciated and helps my small business. 

also, you can follow upbeetandkaleingit on InstagramPinterest, and Facebook for more vegan recipes!

do you want to save this recipe for later!? you can add the recipe to your recipe board on Pinterest!

it brings me so much happiness to see your beautiful recreations on Instagram :). tag me so that i can see and repost your food on my stories!

Nutrient-Dense Vegan Macrobiotic Bowl

Recipe by Mary


Prep time


Cooking time




  • 1 lb brussels sprouts, trimmed and halved
    2 large sweet potatoes, peeled and diced
    1 bunch rainbow carrots, peeled and sliced
    1 block firm tofu, pressed and cubed
    avocado oil
    sea salt and pepper to taste
    1 bunch lacinato kale, thinly sliced
    1 can chickpeas, drained and rinsed
    1 tsp garlic powder
    1 cup tri-color quinoa, rinsed
    for the sauce:
    1/2 cup runny tahini
    1/4 cup peanut butter
    1/2 cup vegetable broth (can add more if needed)
    2 tbsp toasted sesame oil
    2 tbsp maple syrup
    2 cloves garlic, minced
    2 tbsp liquid aminos (or soy sauce)
    1 tbsp apple cider vinegar
    sea salt and pepper to taste

  • serve with hummus of your choosing!


  • preheat oven:
    preheat your oven to 400°F (200°C).
  • prepare vegetables and tofu:
    in a large mixing bowl, toss brussels sprouts, sweet potatoes, rainbow carrots, and cubed tofu with avocado oil, sea salt, and pepper until evenly coated.
  • roast vegetables and tofu:
    spread the seasoned vegetables and tofu on a baking sheet in a single layer.
    roast in the preheated oven for about 25 minutes or until they are golden brown and tender.
  • massage kale:
    while the vegetables and tofu are roasting, massage the thinly sliced lacinato kale in avocado oil until it becomes tender.
  • roast chickpeas:
    toss drained chickpeas with avocado oil and garlic powder. spread them on a baking sheet and roast in the oven for about 15-20 minutes or until crispy.
  • cook quinoa:
    in a medium-sized saucepan, combine the rinsed tri-color quinoa with water according to package instructions. cook until quinoa is fluffy and water is absorbed.
  • prepare the sauce:
    in a mixing bowl, combine tahini, peanut butter, vegetable broth, maple syrup, minced garlic, liquid aminos, apple cider vinegar, sea salt, and pepper. mix until smooth and adjust seasoning to taste.
  • assemble the bowl:
    in individual bowls, layer the massaged kale, roasted vegetables, tofu, chickpeas, and quinoa. drizzle the tahini-peanut sauce generously over the top.
  • serve:
    serve the vegan nutrient-dense macrobiotic bowl immediately, and enjoy your delicious and wholesome dinner!

share this!


Leave a Reply

Your email address will not be published. Required fields are marked *

hi, i'm mary!

I create vegan recipes using real foods that will nourish both your body and soul.

Here, you’ll find everything from scrumptious desserts to savory and nourishing comfort food. Thank you for being here and I hope you enjoy my delicious creations!

shop my cookie dough

popular posts

never miss a recipe

Subscribe to get all of the latest posts sent straight to your inbox.