Pin It This wholesome protein bowl combines fluffy quinoa with tender white beans and fresh baby spinach, topped with cherry tomatoes, crisp cucumber, and red onion. The creamy lemon-tahini dressing ties everything together with garlic and cumin, while sliced avocado and toasted pumpkin seeds add satisfying crunch and healthy fats. Ready in just 35 minutes, this versatile bowl works perfectly for meal prep and easily adapts to your preferences.
My roommate in college used to make these massive bowls for our study sessions, and I finally understand why she lived off them. There is something deeply satisfying about sitting down to a bowl that is both light and filling at the same time. Now this is my go-to when I want something that feels substantial without that heavy post-meal slump.
Last summer my sister was visiting and we needed something quick between her meetings. I threw this together with whatever I had in the fridge, and she actually stopped texting to eat. That is when I knew this recipe was a keeper worth sharing.
Ingredients
- Quinoa: Rinse thoroughly to remove bitter coating, and do not skip this step
- White beans: Cannellini beans have the creamiest texture for this bowl
- Baby spinach: Fresh tender spinach works better than mature leaves here
- Cherry tomatoes: They add a burst of sweetness and color
- Tahini: Make sure to stir the jar well before measuring
Instructions
- Cook the quinoa:
- Bring water to a rolling boil before adding quinoa, then reduce heat and let it steam undisturbed.
- Whisk the dressing:
- The tahini will seize up at first then emulsify into a silky cream.
- Build your bowl:
- Start with quinoa as your base then arrange toppings in sections for visual appeal.
- Finish with flair:
- Add avocado last and drizzle dressing right before eating to keep everything crisp.
Pin It My partner who claims to hate salad nutrition bowls actually asked for seconds. That never happens in our house.
Make It Your Own
Roasted vegetables like sweet potatoes or bell peppers add welcome sweetness in winter. The beauty of this bowl is how it adapts to whatever looks good at the market.
Meal Prep Magic
Store quinoa and toppings separately in the refrigerator for up to four days. Keep the dressing in a small jar and give it a good shake before using.
Serving Suggestions
A warm piece of naan or pita bread makes this feel even more like a complete meal. The contrast of warm bread against cool vegetables is surprisingly comforting.
- Top with a soft boiled egg if you eat eggs
- Try adding roasted chickpeas for extra crunch
- A sprinkle of fresh herbs brightens everything
Pin It There is something meditative about arranging all those colorful ingredients in a bowl. It is food that feeds you body and soul.
Recipe Q&A
- → Can I make this bowl ahead of time?
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Yes, this bowl meal preps beautifully. Cook the quinoa and prepare the dressing up to 3 days in advance. Store components separately in airtight containers and assemble when ready to eat. Keep the dressing refrigerated and give it a quick stir before serving.
- → What can I substitute for quinoa?
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Brown rice, farro, or even bulgur work well as grain alternatives. Adjust cooking time accordingly—brown rice takes about 45 minutes to cook, while farro typically needs 25-30 minutes. The overall flavors and texture remain satisfying with any of these substitutions.
- → Is this bowl suitable for meal prep?
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Absolutely. The quinoa base holds up well for several days in the refrigerator. Keep delicate ingredients like avocado separate and add them fresh before serving. The dressing actually tastes better after the flavors have had time to meld together.
- → How can I add more protein?
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Top with a poached or soft-boiled egg for an additional 6 grams of protein. Grilled chicken, chickpeas, or hemp seeds also work beautifully. The white beans already provide 16 grams per serving, making this a protein-rich option even without additions.
- → Can I use frozen spinach instead of fresh?
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Frozen spinach works in a pinch, though fresh baby spinach provides better texture. If using frozen, thaw completely and squeeze out excess moisture before adding. You'll need about 10 ounces frozen to equal 2 cups fresh packed spinach.
- → How long does the lemon-tahini dressing last?
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The dressing stays fresh in the refrigerator for up to one week. It may thicken over time—simply whisk in a teaspoon of water or lemon juice to reach your desired consistency again. The flavors actually develop and become more robust after a day or two.
