Healthy Grain Bowls Chickpeas Tahini (Print-Friendly Version)
Nutritious bowls with quinoa, roasted vegetables, chickpeas, and creamy tahini dressing for satisfying meals.
# What You Need:
→ Grains
01 -
1 cup quinoa, uncooked
02 -
1 cup farro or brown rice, uncooked (optional)
→ Vegetables
03 -
2 medium sweet potatoes, diced
04 -
1 cup broccoli florets
05 -
1 cup cherry tomatoes, halved
06 -
1 medium cucumber, diced
07 -
2 cups fresh spinach or kale
→ Protein
08 -
1 can (15 oz) chickpeas, drained and rinsed
→ Toppings
09 -
1 avocado, sliced
10 -
2 tablespoons pumpkin seeds
11 -
1 tablespoon sesame seeds (optional)
→ Tahini Dressing
12 -
3 tablespoons tahini
13 -
1 lemon, juiced
14 -
1 clove garlic, minced
15 -
1 tablespoon olive oil
16 -
1-2 tablespoons water
17 -
1/2 teaspoon ground cumin
18 -
Salt and pepper to taste
# How to Make It:
01 -
Rinse quinoa under cold water to remove bitterness. Combine 1 cup quinoa with 2 cups water 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 (200°C). Toss diced sweet potatoes and broccoli florets with olive oil, salt, and pepper. Spread on a baking sheet in a single layer. Roast for 25-30 minutes, flipping halfway through, until tender and lightly browned.
03 -
In a small bowl, whisk together tahini, lemon juice, minced garlic, olive oil, cumin, salt, and pepper. Add water gradually until dressing reaches desired consistency.
04 -
Start with a base of cooked quinoa. Add roasted sweet potatoes, broccoli, cherry tomatoes, cucumber, and fresh spinach or kale. Top with chickpeas, sliced avocado, and sprinkle with pumpkin or sesame seeds.
05 -
Drizzle tahini dressing over the assembled bowl. Serve immediately and enjoy.
# Important Notes:
01 -
Cook grains, roast vegetables, and prepare dressing ahead of time for easy weekly meal assembly
02 -
Balance textures by combining creamy elements like avocado and tahini with crunchy components like pumpkin seeds and cucumbers
03 -
Enhance flavor by sprinkling roasted vegetables with smoked paprika, turmeric, or chili flakes before roasting
04 -
Customize with seasonal vegetables such as roasted zucchini, asparagus, or Brussels sprouts
05 -
Store components separately in refrigerator for up to 4 days, assembling just before serving to maintain freshness