What’s for lunch? As I opened the fridge, I spotted some cooked rice, lentils, and chickpeas (learn how to cook them here!) waiting to be used. I grabbed a few handfuls of greens and started creating. After assembling the base, I saw a ripe nectarine calling my name—so I sliced it right in. Then I thought, why stop there? I blended another nectarine into a quick fruit dressing with mustard, avocado oil, and a touch of maple syrup. Sweet, tangy, refreshing, and completely satisfying.
What’s inside your bowl?
This salad is packed with plant-based protein that will leave you feeling full and energized. Between the lentils, chickpeas, hemp hearts, almonds, and rice, you’re getting a wide range of protein sources that also bring in fiber, healthy fats, and essential minerals. Lentils and garbanzo beans are excellent for steady energy and digestive health, while hemp hearts and almonds provide omega-3s and vitamin E.
The star ingredient—nectarines—adds a refreshing sweetness along with plenty of nutrients. Nectarines are rich in vitamin C, which supports your immune system, and they’re full of antioxidants that help protect your cells. They also provide dietary fiber to keep your digestion on track and potassium to support healthy hydration and muscle function. Pairing nectarines in both the salad and the dressing not only ties the flavors together but also boosts the nutrient profile in a delicious way.
Nectarine Goodness In A Bowl
Ingredients
For the bowls:
- Handfuls of spring mix
- Handful chopped almonds
- 1 cup cooked lentils
- 1 cup cooked rice
- 1 cup cooked chickpeas
- 1 tbsp hemp hearts
- 2 nectarines 1 split between bowls, 1 for dressing
For the dressing:
- 1 nectarine
- 1 tsp stone-ground mustard
- 1 tbsp avocado oil
- 1 tsp vinegar
- 1 tsp maple syrup
- Salt to taste
Instructions
Prep the grains and beans:
- If you don’t already have cooked rice, add 3 cups rice with 3 ½ cups water to the Instant Pot and set to the rice setting. For lentils and chickpeas, use canned or cook your own ahead of time.
Assemble the bowls:
- Chop spring mix into bite-sized pieces and divide into 2 bowls. Top with almonds, lentils, garbanzo beans, rice, and half a nectarine each.
Make the dressing:
- Blend nectarine, mustard, avocado oil, vinegar, maple syrup, and salt in a high-speed blender until smooth. Scrape down sides as needed. Add a little more oil if you want a thinner dressing.
Finish it off:
- Pour dressing over each salad, then sprinkle hemp hearts on top.
