Vibrant Nourishing Bowl (Print Version)

A colorful mix of grains, vegetables, protein, and tahini dressing for a balanced, modern meal.

# What You Need:

→ 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 (approximately 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 following package instructions. Fluff cooked grains and set aside.
02 - For tofu: Toss cubes with olive oil, salt, and pepper. Bake at 400°F for 20 minutes, turning halfway until golden. For chicken: Season slices with salt and pepper. Sauté in a skillet with olive oil over medium heat for 6 to 8 minutes until cooked through.
03 - Halve cherry tomatoes, shred carrots, steam broccoli, slice avocado and radishes.
04 - Whisk tahini, lemon juice, olive oil, maple syrup or honey, water, minced garlic, salt, and pepper until smooth.
05 - Distribute cooked grains evenly among four bowls. Arrange prepared vegetables and protein on top. Drizzle generously with tahini dressing.
06 - Sprinkle toasted sesame seeds and chopped fresh herbs. Add pickled red onions if desired. Serve immediately.

# Expert Tips:

01 -
  • Every element stays separate until you want it to blend, so you control the flavor balance with every bite.
  • The tahini dressing is so good you'll find yourself making extra just to drizzle over roasted vegetables all week.
  • It's adaptable enough for meal prep but feels restaurant-quality enough to serve to guests.
02 -
  • Tahini is thick and stubborn at first; always whisk it with lemon juice and water before adding other ingredients, otherwise you'll spend five minutes fighting lumps.
  • Don't assemble bowls more than a few minutes before eating, or the warm grains will wilt the spinach and soften everything you wanted crisp.
  • If your dressing breaks or looks separated, just add a teaspoon of water and whisk vigorously; it always comes back together.
03 -
  • Toast your sesame seeds in a dry skillet for just two minutes before sprinkling; the flavor deepens dramatically and the aroma alone makes you want to eat immediately.
  • Press your tofu between paper towels weighted down with something heavy for 20 minutes before cooking, and you'll get crispness you didn't think possible from tofu.
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