Ingredients:
For the Bowl:
- 1 cup quinoa, rinsed
- 1 cup cooked black beans (or 1 can, drained and rinsed)
- 1 cup cooked kidney beans (or 1 can, drained and rinsed)
- 1 cup cooked chickpeas (or 1 can, drained and rinsed)
- 1 medium cucumber, diced
- 1 cup cherry tomatoes, halved
- 1 cup corn kernels (fresh or frozen)
- 1 red bell pepper, diced
- 1 small avocado, sliced
- 1/4 cup red onion, thinly sliced (optional)
- 1/4 cup fresh cilantro, chopped (for garnish)
- 1 tbsp olive oil, for drizzling
- Salt and pepper, to taste
For the Tahini Dressing:
- 3 tbsp tahini
- 1 tbsp lemon juice
- 1 tbsp maple syrup (or agave syrup)
- 1 tbsp soy sauce (or tamari for gluten-free)
- 1 garlic clove, minced
- 1/4 cup water (or more to reach desired consistency)
- 1/4 tsp smoked paprika (optional)
- Salt and pepper, to taste
Instructions:
- Prepare the Quinoa:
- In a medium saucepan, combine 1 cup of quinoa with 2 cups of water (or vegetable broth for added flavor). Bring to a boil, then reduce the heat, cover, and let it simmer for about 15 minutes, or until the quinoa is fully cooked and the water is absorbed. Remove from heat and fluff with a fork. Set aside to cool slightly.
- Prepare the Vegetables:
- While the quinoa cooks, dice the cucumber, chop the bell pepper, and halve the cherry tomatoes. If you’re using frozen corn, thaw it under running water. Slice the red onion (optional) and chop the cilantro for garnish.
- Make the Tahini Dressing:
- In a small bowl, whisk together the tahini, lemon juice, maple syrup, soy sauce, minced garlic, smoked paprika (if using), and a pinch of salt and pepper. Gradually add water, stirring to reach your desired consistency. It should be smooth and pourable.
- Assemble the Bowl:
- In a large bowl, start with a base of quinoa. Then, add portions of the black beans, kidney beans, chickpeas, cucumber, cherry tomatoes, corn, bell pepper, and avocado. You can either keep everything separate for a colorful presentation or gently toss the ingredients together.
- Top and Serve:
- Drizzle the tahini dressing over the top of the bowl and toss everything together. Garnish with fresh cilantro and a sprinkle of salt and pepper to taste.
Tips for Success:
- Customizing Veggies: Feel free to swap out any vegetables based on what’s in season or what you have on hand. Roasted sweet potatoes, kale, or spinach would be great additions.
- Add More Protein: For an extra protein boost, you can add some roasted tofu or tempeh on top.
- Meal Prep: This bowl is perfect for meal prepping! Make the quinoa and dressing in advance, and assemble the rest of the ingredients in separate containers for a quick grab-and-go meal.
This 3-Bean Vegan High-Protein Vegetable Quinoa Bowl is not only delicious and filling but also a powerhouse of nutrients. The combination of beans, quinoa, and fresh veggies ensures that you’ll be fueled with energy and satisfaction all day long. It’s perfect for those looking for a healthy, balanced, and easy-to-make meal! 🌱🍴
