3 Bean Vegan High-Protein Vegetable Quinoa Bowl
Introduction
This 3 Bean Vegan High-Protein Vegetable Quinoa Bowl is a nutrient-dense meal packed with plant-based protein, vibrant vegetables, and wholesome grains. Perfect for a healthy lunch or dinner, this bowl is not only delicious but also highly customizable to suit your taste preferences. The addition of quinoa and a variety of beans ensures a balanced and satisfying meal.
Ingredients
- Black beans: 1 cup (rinsed if using canned)
- Pinto beans: 1 cup
- Red kidney beans: 1 cup
- Carrots: 2, chopped or shredded
- Cucumber: 1 large, chopped
- Green bell pepper: 1/2, chopped
- Red bell pepper: 1/2, chopped
- Red onion: 1 small, chopped
- Kale leaves: 4 large, stems removed and chopped
- Vine tomatoes: 2 medium, coarsely chopped
- Tri-color quinoa: 1 cup, rinsed and cooked (Simple Truth Organic Ancient Grains recommended)
- Sea salt: to taste
- Crushed black pepper: to taste
- Apple cider vinaigrette: optional
- Olive oil: optional
- Roasted spicy garbanzo beans: optional (Jabsons roasted chickpeas recommended)
Instructions
Preparing the Beans and Quinoa
- Cook Quinoa: Rinse 1 cup of tri-color quinoa under cold water. Cook according to package instructions. Once cooked, set aside to cool.
- Rinse Beans: If using canned beans, rinse 1 cup each of black beans, pinto beans, and red kidney beans under cold water. Drain well and set aside.
Preparing the Vegetables
- Chop Vegetables: Chop or shred 2 carrots, chop 1 large cucumber, half of a green bell pepper, half of a red bell pepper, 1 small red onion, 4 large kale leaves (stems removed), and 2 medium vine tomatoes.
Combining Ingredients
- Mix Beans and Vegetables: In a large bowl, combine the black beans, pinto beans, red kidney beans, chopped carrots, cucumber, bell peppers, red onion, kale, and tomatoes.
- Add Quinoa: Add the cooled tri-color quinoa to the bowl and mix well.
Seasoning and Dressing
- Season: Add sea salt and crushed black pepper to taste.
- Optional Dressing: Drizzle with apple cider vinaigrette or olive oil if desired. Mix well to ensure all ingredients are evenly coated.
Serving
- Top with Chickpeas: If desired, top the bowl with roasted spicy garbanzo beans for an extra crunch and flavor boost.
Tips for Perfect Quinoa Bowl
- Protein Boost: Add tofu, tempeh, or any other plant-based protein to increase the protein content further.
- Dressing Options: Experiment with different dressings like lemon-tahini, balsamic vinaigrette, or a simple olive oil and lemon juice mix.
- Customization: Feel free to add other vegetables like avocado, cherry tomatoes, or roasted sweet potatoes for added flavor and nutrition.
Nutritional Information (per serving)
- Calories: 400 kcal
- Carbohydrates: 60 g
- Protein: 20 g
- Fat: 10 g
- Fiber: 15 g
- Calcium: 120 mg
- Iron: 6 mg
Additional Tips
- Storage: Store any leftovers in an airtight container in the refrigerator for up to three days. The flavors will meld together nicely, making it even tastier the next day.
- Meal Prep: This recipe is perfect for meal prep. Prepare the ingredients ahead of time and assemble the bowls when ready to eat.
- Serving Suggestions: Serve this bowl chilled or at room temperature. It makes a great lunch to take to work or a light dinner at home.
This 3 Bean Vegan High-Protein Vegetable Quinoa Bowl is a wholesome, flavorful, and versatile dish that is sure to become a staple in your meal rotation. Enjoy the freshness of the vegetables and the satisfying protein content in this delightful bowl.