3 Bean Vegan High-Protein Vegetable Quinoa Bowl

3 Bean Vegan High-Protein Vegetable Quinoa Bowl

3 Bean Vegan High-Protein Vegetable Quinoa Bowl

Introduction

This 3 Bean Vegan High-Protein Vegetable Quinoa Bowl is a nutrient-dense meal packed with plant-based protein, vibrant vegetables, and wholesome grains. Perfect for a healthy lunch or dinner, this bowl is not only delicious but also highly customizable to suit your taste preferences. The addition of quinoa and a variety of beans ensures a balanced and satisfying meal.

Ingredients

  • Black beans: 1 cup (rinsed if using canned)
  • Pinto beans: 1 cup
  • Red kidney beans: 1 cup
  • Carrots: 2, chopped or shredded
  • Cucumber: 1 large, chopped
  • Green bell pepper: 1/2, chopped
  • Red bell pepper: 1/2, chopped
  • Red onion: 1 small, chopped
  • Kale leaves: 4 large, stems removed and chopped
  • Vine tomatoes: 2 medium, coarsely chopped
  • Tri-color quinoa: 1 cup, rinsed and cooked (Simple Truth Organic Ancient Grains recommended)
  • Sea salt: to taste
  • Crushed black pepper: to taste
  • Apple cider vinaigrette: optional
  • Olive oil: optional
  • Roasted spicy garbanzo beans: optional (Jabsons roasted chickpeas recommended)

Instructions

Preparing the Beans and Quinoa

  1. Cook Quinoa: Rinse 1 cup of tri-color quinoa under cold water. Cook according to package instructions. Once cooked, set aside to cool.
  2. Rinse Beans: If using canned beans, rinse 1 cup each of black beans, pinto beans, and red kidney beans under cold water. Drain well and set aside.

Preparing the Vegetables

  1. Chop Vegetables: Chop or shred 2 carrots, chop 1 large cucumber, half of a green bell pepper, half of a red bell pepper, 1 small red onion, 4 large kale leaves (stems removed), and 2 medium vine tomatoes.

Combining Ingredients

  1. Mix Beans and Vegetables: In a large bowl, combine the black beans, pinto beans, red kidney beans, chopped carrots, cucumber, bell peppers, red onion, kale, and tomatoes.
  2. Add Quinoa: Add the cooled tri-color quinoa to the bowl and mix well.

Seasoning and Dressing

  1. Season: Add sea salt and crushed black pepper to taste.
  2. Optional Dressing: Drizzle with apple cider vinaigrette or olive oil if desired. Mix well to ensure all ingredients are evenly coated.

Serving

  1. Top with Chickpeas: If desired, top the bowl with roasted spicy garbanzo beans for an extra crunch and flavor boost.

Tips for Perfect Quinoa Bowl

  • Protein Boost: Add tofu, tempeh, or any other plant-based protein to increase the protein content further.
  • Dressing Options: Experiment with different dressings like lemon-tahini, balsamic vinaigrette, or a simple olive oil and lemon juice mix.
  • Customization: Feel free to add other vegetables like avocado, cherry tomatoes, or roasted sweet potatoes for added flavor and nutrition.

Nutritional Information (per serving)

  • Calories: 400 kcal
  • Carbohydrates: 60 g
  • Protein: 20 g
  • Fat: 10 g
  • Fiber: 15 g
  • Calcium: 120 mg
  • Iron: 6 mg

Additional Tips

  • Storage: Store any leftovers in an airtight container in the refrigerator for up to three days. The flavors will meld together nicely, making it even tastier the next day.
  • Meal Prep: This recipe is perfect for meal prep. Prepare the ingredients ahead of time and assemble the bowls when ready to eat.
  • Serving Suggestions: Serve this bowl chilled or at room temperature. It makes a great lunch to take to work or a light dinner at home.

This 3 Bean Vegan High-Protein Vegetable Quinoa Bowl is a wholesome, flavorful, and versatile dish that is sure to become a staple in your meal rotation. Enjoy the freshness of the vegetables and the satisfying protein content in this delightful bowl.