Cozy Evening High Protein Bowl (Printable)
Hearty grain bowl with quinoa, roasted tofu, chickpeas, colorful veggies, and creamy tahini-lemon dressing.
# List of ingredients:
→ Grains
01 - 1 cup quinoa, uncooked
02 - 2 cups water
03 - ½ teaspoon salt
→ Proteins
04 - 1 can (15 oz) chickpeas, drained and rinsed
05 - 1 block (14 oz) firm tofu, pressed and cubed
06 - 1 tablespoon olive oil
07 - 1 teaspoon smoked paprika
08 - ½ teaspoon ground cumin
09 - ½ teaspoon garlic powder
10 - Salt and black pepper, to taste
→ Vegetables
11 - 2 cups baby spinach
12 - 1 large carrot, peeled and julienned
13 - 1 cup cherry tomatoes, halved
14 - 1 small cucumber, sliced
15 - 1 avocado, sliced
→ Dressing
16 - 3 tablespoons tahini
17 - 2 tablespoons lemon juice
18 - 1 tablespoon maple syrup or honey
19 - 2 tablespoons warm water, as needed
20 - 1 small garlic clove, minced
21 - Salt and black pepper, to taste
→ Toppings (optional)
22 - 2 tablespoons pumpkin seeds
23 - 1 tablespoon sesame seeds
24 - Fresh chopped parsley or cilantro
# Steps:
01 - Rinse quinoa thoroughly under cold water. Combine quinoa, water, and salt in a saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes until water is absorbed. Fluff with a fork and set aside.
02 - Preheat oven to 400°F. Toss chickpeas and tofu cubes with olive oil, smoked paprika, cumin, garlic powder, salt, and pepper. Spread evenly on a parchment-lined baking sheet. Roast for 20 to 25 minutes, stirring halfway, until golden and crispy.
03 - Wash and slice baby spinach, carrot, cherry tomatoes, cucumber, and avocado as described.
04 - In a bowl, whisk together tahini, lemon juice, maple syrup or honey, minced garlic, salt, and pepper. Gradually add warm water until the dressing reaches desired consistency.
05 - Divide cooked quinoa evenly into four bowls. Top each with roasted tofu, chickpeas, spinach, carrot, tomatoes, cucumber, and avocado. Drizzle with tahini-lemon dressing.
06 - Garnish each bowl with pumpkin seeds, sesame seeds, and fresh herbs if desired. Serve warm.
# Expert Advice:
01 -
- It feels like sharing a secret with a friend that eating wholesome food can be simple and delicious without spending hours in the kitchen
- The blend of protein and fresh veggies makes it a favorite for both nourishing your body and pleasing your taste buds
02 -
- Pressing tofu well before roasting is essential; it makes the texture magical rather than mushy.
- Using warm water in the tahini dressing helps it emulsify and blend smoothly without clumps.
03 -
- Roasting chickpeas and tofu on separate sheets prevents steaming and ensures maximum crispness.
- Balancing the seasoning in the dressing is the secret that makes all the difference; taste and adjust lemon and salt before serving.