Vibrant nourishing bowl meal (Printable)

Colorful bowl with grains, veggies, tofu or chicken, and creamy tahini dressing for a healthy balanced dish.

# Ingredient List:

→ Grains

01 - 1 cup quinoa or brown rice, uncooked
02 - 2 cups water

→ Proteins (choose one)

03 - 14 oz firm tofu, pressed and cubed
04 - 2 boneless, skinless chicken breasts (10.5 oz), sliced

→ Vegetables

05 - 1 cup cherry tomatoes, halved
06 - 1 cup shredded carrots
07 - 1 cup baby spinach
08 - 1 cup steamed broccoli florets
09 - 1 ripe avocado, sliced
10 - 2 radishes, thinly sliced
11 - 2 tbsp pickled red onions (optional)

→ Dressing

12 - 3 tbsp tahini
13 - 2 tbsp lemon juice
14 - 1 tbsp olive oil
15 - 1 tbsp maple syrup or honey
16 - 2 tbsp water (to thin)
17 - 1 small garlic clove, minced
18 - Salt and pepper, to taste

→ Toppings

19 - 2 tbsp toasted sesame seeds
20 - Fresh coriander or parsley, chopped

# Directions:

01 - Prepare quinoa or brown rice according to package instructions, then fluff and set aside.
02 - For tofu, toss cubes with olive oil, salt, and pepper; bake at 400°F for 20 minutes, turning halfway. For chicken, season slices with salt and pepper; sauté in olive oil over medium heat for 6 to 8 minutes until cooked through.
03 - Halve cherry tomatoes, shred carrots, steam broccoli, and slice avocado and radishes while grains and protein cook.
04 - Whisk together tahini, lemon juice, olive oil, maple syrup or honey, water, garlic, salt, and pepper until smooth.
05 - Divide cooked grains evenly among four bowls. Arrange prepared vegetables and protein on top in sections. Drizzle generously with tahini dressing.
06 - Sprinkle toasted sesame seeds and fresh herbs over each bowl. Add pickled onions if desired and serve immediately.

# Expert Tips:

01 -
  • It comes together faster than you'd think, and tastes like you've been planning it all week.
  • Everything stays crisp and fresh, nothing gets soggy or sad by the time you eat it.
  • You can swap proteins and vegetables endlessly, so it never feels boring even when you make it twice in one week.
02 -
  • Pressing your tofu beforehand makes all the difference—I learned this the hard way after my first soggy, sad tofu bowl, and now I always wrap it in a clean kitchen towel and let a heavy pot sit on it for 15 minutes.
  • Don't assemble these bowls more than 15 minutes before eating, or the greens will start to wilt and the grains will cool down too much.
03 -
  • Make extra tahini dressing and keep it in a jar in your fridge; it lasts a week and transforms any grain bowl, salad, or roasted vegetable into something special.
  • If you're meal-prepping, keep your dressing separate and add it just before eating so nothing gets soggy.
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