Feb 5 • Healthy Meals
🥬🥑Time for a vegan meal!!!
High-Protein Vegan Quinoa Power Bowl (with Lentils, Chickpeas & Veggies)
This bowl delivers ~35-45g protein and 20g+ fiber per serving, supports gut health, steady energy, and muscle maintenance on a plant-based diet. It's flavorful with a simple tahini-lemon dressing for creaminess without added oils if you prefer lighter.
Ingredients (serves 2 generous portions):
- ¾ cup dry quinoa (rinsed) – cooks to ~2 cups
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup cooked green or brown lentils (or 1 can, drained/rinsed)
- 4 cups chopped kale or spinach (massaged if using kale for better texture)
- 2 cups broccoli florets (steamed or lightly sautéed)
- 1 large red bell pepper, diced
- 1 cup cherry tomatoes, halved
- 1 medium carrot, shredded or julienned
- ½ avocado, sliced (for healthy fats)
- ¼ cup pumpkin seeds or hemp seeds (extra protein boost)
- Fresh herbs: cilantro or parsley, chopped
For the Tahini-Lemon Dressing:
- ¼ cup tahini
- Juice of 1 large lemon (~3-4 tbsp)
- 1-2 garlic cloves, minced
- 1-2 tsp maple syrup or a touch of raw honey (optional, keep minimal for lower carbs)
- Water to thin (start with 3-4 tbsp)
- Salt, pepper, and cumin to taste
Instructions:
- Cook the quinoa: In a pot, combine ¾ cup quinoa with 1½ cups water. Bring to a boil, reduce to simmer, cover, and cook 12-15 minutes until fluffy. Fluff with a fork and set aside.
- Prep the veggies: Steam or lightly sauté the broccoli until bright green and tender-crisp. Massage kale with a pinch of salt and lemon juice if using (helps tenderize). Chop/dice the rest.
- Make the dressing: Whisk tahini, lemon juice, garlic, optional sweetener, and water until smooth and pourable. Season with salt, pepper, and cumin.
- Assemble the bowls: Divide quinoa between two large bowls as the base. Top with equal portions of chickpeas, lentils, kale/spinach, broccoli, bell pepper, tomatoes, carrot, and avocado slices.
- Sprinkle pumpkin/hemp seeds and fresh herbs on top.
- Drizzle generously with the tahini-lemon dressing just before eating.
This meal is balanced, anti-inflammatory (thanks to colorful veggies and seeds), and keeps you full for hours. Customize spice level or add a dash of chili flakes for extra kick. Macros are approximate per serving: high protein from quinoa + legumes + seeds, high fiber from everything plant-based, and decent fats from avocado/tahini/seeds.
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🥬🥑Time for a vegan meal!!!
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