We’ve always been captivated by the Flower Child Mother Earth Bowl, a vibrant creation from the beloved restaurant chain that honors fresh, plant-based living. Drawing from nature’s palette, it features a colorful mix of wholesome grains, veggies, and superfoods that make every bite feel like a nourishing adventure.
In our take on this recipe, we’ll show you how to craft this feel-good dish at home with ease. It’s perfect for anyone seeking a simple yet satisfying meal that boosts energy and delights the senses.
Ingredients
As we dive into recreating our vibrant Flower Child Mother Earth Bowl at home, we’ve curated a list of fresh, plant-based ingredients that capture its nourishing essence. These components, ordered by how they layer into the bowl, emphasize wholesome grains, crisp vegetables, and superfoods to boost your energy and flavor profile.
Below, we provide the ingredients with specific measurements and any prep notes for accuracy and ease.
- Quinoa (base): 1 cup uncooked quinoa, rinsed and drained – this provides a hearty, protein-packed foundation.
- Sweet potatoes (roasted vegetables): 2 medium sweet potatoes, peeled and diced into 1-inch cubes – opt for organic for maximum nutrients.
- Kale (greens): 4 cups fresh kale leaves, stems removed and roughly chopped – massage lightly to tenderize before use.
- Broccoli florets (crunchy veggies): 2 cups broccoli florets, cut into bite-sized pieces – steam briefly for a vibrant green color.
- Tofu (plant-based protein): 1 block (14 ounces) firm tofu, pressed and cubed – marinate in advance for enhanced flavor absorption.
- Avocado (superfood topping): 2 ripe avocados, sliced – choose Hass avocados for their creamy texture and healthy fats.
- Chickpeas (additional protein): 1 can (15 ounces) chickpeas, drained and rinsed – roast for a crispy finish if desired.
- Red cabbage (for color and crunch): 1 cup shredded red cabbage – adds a vibrant purple hue and subtle sweetness.
- Almonds (nutty garnish): ½ cup raw almonds, roughly chopped – toast lightly for added depth and crunch.
- Fresh herbs (finishing touch): ¼ cup fresh cilantro, chopped – use for a burst of refreshing aroma and flavor.
These ingredients combine to deliver a balanced mix of textures and nutrients, making our Flower Child Mother Earth Bowl a go-to for a satisfying, plant-based meal.
Instructions
Now that we have gathered our vibrant ingredients for the Flower Child Mother Earth Bowl, let’s guide you through the process of turning them into a nourishing, plant-based masterpiece that bursts with flavors and textures.
Prep
Before we start cooking, we’ll prepare our fresh components to ensure everything comes together seamlessly. Begin by rinsing 1 cup of quinoa under cold water to remove any bitterness, then set it aside. Next, peel and dice 2 medium sweet potatoes into 1-inch cubes for even roasting—aim for about 2 cups to add a sweet, caramelized contrast. Wash and massage 2 cups of fresh kale leaves with a pinch of salt to tenderize them, enhancing their earthy crunch. Steam 1 cup of broccoli florets lightly for 2 minutes to keep them vibrant green and crisp-tender. For the protein, cube 8 ounces of firm tofu and marinate it in a mixture of 2 tablespoons soy sauce, 1 tablespoon olive oil, and 1 teaspoon garlic powder for at least 15 minutes to infuse bold, savory notes. Slice 1 ripe avocado into thin wedges for creamy richness, drain and rinse 1 can (15 ounces) of chickpeas to add nutty texture, shred 1 cup of red cabbage for a crunchy, colorful element, toast 1/4 cup of almonds in a dry skillet over medium heat for 3-4 minutes until golden and fragrant, and finally chop 1/4 cup of fresh cilantro for a zesty, herbaceous finish.
Cook
With our ingredients prepped, we’ll now cook the key elements to achieve optimal flavors and textures that make our Flower Child Mother Earth Bowl so irresistible. First, bring a pot of 2 cups water to a boil, add the rinsed quinoa, reduce heat to low, cover, and simmer for 15 minutes until the grains are fluffy and absorb the water—fluff with a fork for light, nutty perfection. In a separate baking sheet, toss the diced sweet potatoes with 1 tablespoon olive oil and a dash of salt, then roast in a preheated oven at 425°F for 20-25 minutes, flipping halfway, until they’re golden and tender with a sweet, smoky aroma. Steam the broccoli florets for an additional 3 minutes if needed, ensuring they retain their bright color and slight crunch. For the marinated tofu, pan-fry the cubes in a skillet over medium heat for 5-7 minutes per side until crispy and golden, locking in that savory depth. As these cook, the kitchen will fill with the inviting scents of roasted vegetables and herbs, promising a wholesome delight.
Assemble
Finally, we’ll layer our cooked and prepped ingredients into a beautiful bowl that showcases the essence of the Flower Child Mother Earth Bowl. Start with a base of 1 cup cooked quinoa in each serving bowl for a hearty, grainy foundation. Add the roasted sweet potatoes on one side for a warm, caramelized pop, then pile on the massaged kale and steamed broccoli for fresh, green vibrancy. Top with the crispy marinated tofu and drained chickpeas for protein-packed satisfaction, followed by sliced avocado for creamy smoothness, shredded red cabbage for a crisp, tangy bite, toasted almonds for nutty crunch, and a sprinkle of chopped cilantro for a burst of bright, herbaceous flavor. Arrange everything artfully to create a visually stunning, nutrient-dense meal that not only nourishes our bodies but also delights our senses with its colorful mosaic and balanced tastes.
Make-Ahead Instructions
To simplify preparing our Flower Child Mother Earth Bowl, we recommend making key components in advance. This approach allows you to enjoy a fresh, nutrient-packed meal with minimal effort on the day of serving. By prepping ahead, we maintain the bowl’s vibrant flavors and textures while saving time in our busy schedules.
Components You Can Prepare Ahead
We suggest focusing on elements that hold up well when stored properly. Here’s a breakdown of what to make ahead, including preparation steps and storage guidelines:
- Quinoa Base: Cook a batch of quinoa as outlined in our step-by-step instructions. Once cooled, store it in an airtight container to preserve its fluffy texture.
- Roasted Sweet Potatoes: Dice and roast the sweet potatoes ahead of time. Let them cool completely before transferring to a sealed bag or container.
- Steamed Broccoli: Steam the broccoli until tender-crisp, then shock it in cold water to stop cooking. This keeps its bright green color and crunch.
- Marinated Tofu: Prepare and marinate the tofu, then pan-fry it. Store in a refrigerator-safe container with any excess marinade for added flavor.
- Shredded Red Cabbage and Kale: Wash, massage, and shred these vegetables in advance. They stay fresh and add a satisfying crispness when assembled later.
- Chickpeas and Toasted Almonds: Drain and rinse canned chickpeas, and toast almonds until golden. Both store well and provide a nutty contrast in the final bowl.
Step-by-Step Make-Ahead Process
Follow these steps to prepare your ingredients efficiently:
- Prep and Cook in Batches: Begin by rinsing and cooking quinoa according to the recipe. While it simmers, dice sweet potatoes and roast them at 400°F for 25-30 minutes until caramelized. We find this multitasking streamlines the process.
- Handle Perishables Carefully: Steam broccoli for 4-5 minutes, then immediately cool it in an ice bath. For tofu, marinate it overnight in the fridge for deeper flavor absorption, then cook and cool before storing.
- Storage Tips: Use the table below to guide proper storage times and methods, ensuring optimal freshness for our plant-based bowl:
| Component | Storage Method | Recommended Duration | Reheating Tips |
|---|---|---|---|
| Quinoa | Airtight container in fridge | Up to 5 days | Reheat in microwave for 1-2 minutes or enjoy cold |
| Roasted Sweet Potatoes | Sealed bag or container in fridge | Up to 4 days | Warm in oven at 350°F for 5-7 minutes to restore crispness |
| Steamed Broccoli | Airtight container in fridge | Up to 3 days | Refresh with a quick steam or use raw for crunch |
| Marinated Tofu | Container with marinade in fridge | Up to 3 days | Pan-fry briefly to regain texture before adding |
| Shredded Vegetables | Plastic bag in fridge | Up to 2 days | No reheating needed; they add fresh vibrancy directly |
By preparing these elements ahead, we ensure your Flower Child Mother Earth Bowl assembles quickly, letting you focus on layering for a visually stunning, energy-boosting meal. Always check for freshness before use to keep flavors at their peak.
Conclusion
We’re thrilled you’ve explored our take on the Flower Child Mother Earth Bowl
It’s a simple way to bring vibrant, nutrient-packed meals into your routine
By making it at home you’ll boost your energy and savor fresh flavors daily
Let’s keep nourishing our bodies with easy, delicious plant-based options
Frequently Asked Questions
What is the Flower Child Mother Earth Bowl?
The Flower Child Mother Earth Bowl is a vibrant, plant-based dish from a popular restaurant chain, featuring fresh ingredients like grains, veggies, and superfoods. It’s designed for nourishment and energy, blending flavors for a satisfying meal you can easily make at home.
What ingredients are needed for the Flower Child Mother Earth Bowl?
Key ingredients include quinoa as the base, roasted sweet potatoes, fresh kale, steamed broccoli, marinated tofu, sliced avocados, chickpeas, shredded red cabbage, toasted almonds, and cilantro. Each adds nutrition, flavor, and texture for a balanced bowl.
How do I prepare the Flower Child Mother Earth Bowl?
Start by cooking quinoa, roasting sweet potatoes, steaming broccoli, and pan-frying marinated tofu. Prep veggies like kale and red cabbage. Layer everything in a bowl for a visually appealing, nutrient-packed meal. The process takes about 30-45 minutes.
Can I make the Flower Child Mother Earth Bowl ahead of time?
Yes, prepare components like quinoa, roasted sweet potatoes, steamed broccoli, marinated tofu, and shredded red cabbage in advance. Store them in airtight containers in the fridge for up to 3 days. This allows quick assembly while keeping flavors fresh and textures intact.
Is the Flower Child Mother Earth Bowl healthy?
Absolutely, it’s packed with wholesome, plant-based ingredients like superfoods and veggies that provide essential nutrients, fiber, and protein. It’s a great choice for boosting energy and supporting a balanced diet without processed additives.
Are there any tips for customizing the Flower Child Mother Earth Bowl?
Feel free to swap ingredients based on preferences, like using brown rice instead of quinoa or adding seeds for extra crunch. Experiment with seasonings to enhance flavors, ensuring it stays nutrient-dense and visually appealing for your taste.