A warm, satisfying breakfast bowl packed with plant protein, fiber, and essential micronutrients. It’s built on fluffy quinoa and loaded with roasted vegetables and a bright tahini drizzle for balance and flavor.
Preparation Time
- Prep time: 15 minutes
- Cook time: 25 minutes
- Total time: 40 minutes
- Servings: 2 portions
Ingredients
For the bowl:
- 1/2 cup dry quinoa (yields ~1½ cups cooked)
- 1 small zucchini, diced
- 1/2 red bell pepper, sliced
- 1/2 cup cooked chickpeas
- 1/2 carrot, julienned or grated
- 1 handful spinach or kale
- 1 tablespoon olive oil (or water for oil-free roasting)
- Pinch of sea salt and black pepper
For the lemon tahini dressing:
- 2 tablespoons tahini
- Juice of 1/2 lemon
- 1 tablespoon warm water (adjust for consistency)
- 1/2 teaspoon ground cumin
- Pinch of salt
Instructions
- Cook the quinoa: Rinse and cook 1/2 cup dry quinoa with 1 cup water and a pinch of salt. Simmer covered for 15 minutes, then let rest 5 minutes.
- Roast the veggies: Preheat oven to 200°C (392°F). Toss zucchini, bell pepper, and carrot with olive oil, salt, and pepper. Roast on a tray for 20–25 minutes.
- Prepare the dressing: Whisk together tahini, lemon juice, water, cumin, and salt until smooth.
- Assemble the bowl: In each bowl, layer cooked quinoa, roasted veggies, chickpeas, and raw greens. Drizzle with lemon tahini dressing.
- Serve warm or at room temperature.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | 390 kcal |
| Protein | 14 g |
| Fat | 17 g |
| Carbohydrates | 42 g |
| Fiber | 10 g |
| Sodium | ~250 mg |
| Cholesterol | 0 mg |
Health Benefits
Sustained energy and satiety
Quinoa and chickpeas provide complete protein and complex carbs, supporting blood sugar stability and fullness.
Reference: Vega-Gálvez A et al. (2010). Nutritional value of quinoa. Journal of the Science of Food and Agriculture.
Gut health and inflammation control
Vegetables and legumes are high in prebiotic fiber and polyphenols, promoting healthy digestion and reduced inflammation.
Reference: Slavin JL. (2013). Fiber and Prebiotics. Nutrients.
Hormonal and immune balance
Tahini (sesame paste) is rich in magnesium, zinc, and lignans, which support hormone regulation and immune response.
Source: U.S. Department of Agriculture – Nutrient Database
Antioxidant defense
Carrots, spinach, and bell peppers offer beta-carotene, lutein, and vitamin C, which help neutralize free radicals.
Study: Liu RH. (2004). Potential synergy of phytochemicals. The Journal of Nutrition.
Cooking Tips
- Batch prep: Cook quinoa and roast veggies in advance. Store separately and assemble in 5 minutes.
- Warm or cold: Can be served hot, room temperature, or chilled as a packed breakfast.
- Add crunch: Sprinkle with pumpkin seeds or hemp hearts for texture and added minerals.
- Flavor booster: Add a pinch of smoked paprika or za’atar to roasted vegetables.
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