Quinoa Protein Bowls

Ingredients

• 1 cup Quinoa (Rinsed well)
• 2 cups Water (For cooking quinoa)
• 1 small Red Onion (Finely diced)
• 1 cup Cucumber (Seedless, diced)
• 1 cup Chickpeas (Canned, drained and rinsed)
• ½ cup Kalamata Olives (Pitted and sliced)
• ¼ cup Tahini (Stirred before measuring)
• 2 tablespoons Fresh Lemon Juice (From about ½ a lemon)
• 1 clove Garlic (Minced)
• 1 tablespoon Olive Oil (Extra‑virgin preferred)
• 2‑3 tablespoons Water (for dressing) (Add gradually to reach desired consistency)
• ¼ teaspoon Salt (Fine sea salt)
• 1 teaspoon Maple Syrup (Optional, for a hint of sweetness)
• 2 cups Protein of Choice (e.g., Grilled Chicken Breast, Firm Tofu) (Cooked, cubed or sliced)

Instructions

1. Rinse and Cook Quinoa

   Place the quinoa in a fine‑mesh sieve and rinse under cold running water for 30 seconds. Transfer to a saucepan, add 2 cups water, bring to a boil, then reduce heat to low, cover, and simmer for 12‑15 minutes until water is absorbed and quinoa is fluffy.

   Time: PT15M

   Temperature: Medium heat

2. Prep Vegetables

   While quinoa cooks, dice the red onion, cucumber, and optional tomatoes. Slice the olives. Drain and rinse the canned chickpeas.

   Time: PT8M

3. Make Lemon Tahini Dressing

   In a jar with a lid, combine tahini, fresh lemon juice, minced garlic, olive oil, salt, and maple syrup (if using). Add 2 Tbsp water, seal, and shake vigorously for 30 seconds. Add more water a tablespoon at a time until the dressing reaches a pourable consistency.

   Time: PT5M

4. Assemble the Bowls

   Divide the cooked quinoa evenly among four meal‑prep containers. Top each with a portion of the mixed vegetables, chickpeas, olives, and your chosen protein. Drizzle 2‑3 Tbsp of the lemon‑tahini dressing over each bowl and give a quick toss.

   Time: PT7M

5. Cool and Store

   Allow the assembled bowls to cool to room temperature (no more than 2 hours), then seal containers and refrigerate.

   Time: PT5M

Nutrition Facts

Calories

350

Protein

20 g

Carbohydrates

45 g

Fat

12 g

Fiber

8 g