Wholesome grain bowl with fresh vegetables, protein choice, and creamy tahini for balanced nutrition.
# Ingredient List:
→ Grains
01 - 1 cup quinoa or brown rice, uncooked
02 - 2 cups water
→ Proteins
03 - 14 oz firm tofu, pressed and cubed OR 2 boneless, skinless chicken breasts (about 10 oz), sliced
→ Vegetables
04 - 1 cup cherry tomatoes, halved
05 - 1 cup shredded carrots
06 - 1 cup baby spinach
07 - 1 cup steamed broccoli florets
08 - 1 ripe avocado, sliced
09 - 2 radishes, thinly sliced
10 - 2 tbsp pickled red onions (optional)
→ Dressing
11 - 3 tbsp tahini
12 - 2 tbsp lemon juice
13 - 1 tbsp olive oil
14 - 1 tbsp maple syrup or honey
15 - 2 tbsp water
16 - 1 small garlic clove, minced
17 - Salt and pepper, to taste
→ Toppings
18 - 2 tbsp toasted sesame seeds
19 - Fresh coriander or parsley, chopped
# How to Make It:
01 - Cook quinoa or brown rice according to package instructions. Fluff with a fork and set aside, keeping warm.
02 - For tofu: Toss cubes with olive oil, salt, and pepper. Bake at 400°F for 20 minutes, turning halfway, until golden and crispy. For chicken: Season slices with salt and pepper, then sauté in a skillet with olive oil over medium heat for 6–8 minutes until cooked through and no longer pink in the center.
03 - While grains and protein cook, halve the cherry tomatoes, shred the carrots, steam the broccoli until tender-crisp, slice the avocado and radishes, and have the spinach ready.
04 - Whisk together tahini, lemon juice, olive oil, maple syrup or honey, water, minced garlic, salt, and pepper until smooth and creamy. Add more water if needed to reach desired consistency.
05 - Divide cooked grains among 4 bowls. Arrange vegetables and protein on top in sections, creating a colorful presentation. Drizzle generously with tahini dressing.
06 - Sprinkle with toasted sesame seeds and fresh chopped herbs. Add pickled onions if using. Serve immediately while ingredients are at their best.
