Hormone Balance Buddha Bowl
A colourful Buddha bowl of roasted sweet potato, chickpeas, leafy greens and brown rice with tahini, bringing fibre, folate and vitamin A while trying to conceive.
- High fibre
- Folate-rich
- Vegan
Why you'll love this
Caramelised roast sweet potato, crispy paprika chickpeas and a creamy, lemony tahini drizzle over greens and rice. It is colourful, filling and easy to pack for lunch.
Good for: Lunch · Dinner · Lunchbox · Vegan · Trying to conceive
Total Time
30 min
Serves
2 people
Calories
420 kcal
Nutrition highlights
Estimated, per serving
Key Pregnancy Nutrients
- Zinc3.8 mg
- Folate170 mcg
- Fibre12 g
- Vitamin A740 mcg
Why it can be useful when trying to conceive
As a nourishing everyday meal while you are trying to conceive, this bowl combines chickpeas, greens and brown rice for fibre, plant protein and folate. Folate from meals like this sits alongside your daily folic acid supplement; it cannot stand in for it.
Vitamin A
Sweet potato is full of beta-carotene, the plant form of vitamin A, which helps with vision, the immune system and normal growth. Unlike vitamin A from liver, this plant form has no upper limit.
From: sweet potato
Fibre
Chickpeas, sweet potato, brown rice and greens give about 12 g of fibre per bowl, which helps keep you regular; drink water through the day as you eat more fibre.
From: chickpeas, sweet potato, brown rice
Folate
Chickpeas and leafy greens make this bowl rich in folate, which helps the body make new cells, so it is a good lunch to rotate into your week.
From: chickpeas, leafy greens
Protein
Chickpeas and tahini add about 15 g of plant protein, making this a meat-free bowl that still fills you up.
From: chickpeas, tahini
General nutrition information, not medical advice. Nutrient amounts are estimates, and your doctor may recommend supplements (such as folic acid or iron) that food alone does not replace.
Ingredients
What's in it
- 1 sweet potato, cubed
- 1 cup chickpeas, drained
- 2 cups leafy greens
- 1/2 cup cooked brown rice
- 2 tbsp tahini
- 1 lemon, juiced
- 1 tbsp olive oil
- 1 tsp paprika
Easy substitutions
tahini → thick hung curd with lemon and garlic
A sesame-free dressing; it adds milk, so the bowl is no longer vegan.
brown rice → cooked millet or quinoa
Use whichever whole grain you have at home.
How to make it
- 1
Preheat oven to 200°C.
- 2
Toss sweet potato and chickpeas with olive oil and paprika.
- 3
Roast for 25 minutes until golden and tender.
- 4
Whisk tahini with lemon juice and a splash of water.
- 5
Assemble greens, brown rice, sweet potato and chickpeas in a bowl.
- 6
Drizzle with tahini dressing and serve.
Pregnancy-friendly tips
- The lemon in the tahini dressing adds vitamin C, which helps your body absorb the plant iron in chickpeas and greens.
- Roast a double tray of sweet potato and chickpeas and keep them in the fridge for quick bowls later in the week.
- Thin the tahini with warm water a spoon at a time until it pours easily.
Safety note
- Wash the leafy greens well under running water, as they are served raw.
Contains: Sesame
Frequently asked questions
Will this bowl balance my hormones if I have PCOS?
No single food has been shown to change hormone levels or PCOS. Doctors advise a balanced, varied diet, a healthy weight and a folic acid supplement before conception; if you have PCOS, your doctor or dietitian can tailor a plan.
Can I use canned chickpeas?
Yes, canned chickpeas are already cooked. Drain and rinse them, then pat them dry so they crisp up in the oven.
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