Ingredients (Serves 4):

For the Quinoa:

  • 1 cup quinoa (uncooked)
  • 2 cups vegetable broth (or water)
  • Pinch of salt

For the Vegetables & Protein:

  • 1 cup cooked chickpeas (or a can, drained and rinsed)
  • 1 cup broccoli florets (steamed or roasted)
  • 1 cup bell peppers, sliced
  • 1 cup cherry tomatoes, halved
  • 1 medium zucchini, diced and sautéed or roasted
  • 1 avocado, sliced
  • 2 tbsp olive oil (for roasting/ sautéing)
  • Salt and pepper, to taste

For the Dressing:

  • 3 tbsp tahini
  • 2 tbsp lemon juice (freshly squeezed)
  • 1 tbsp maple syrup or agave
  • 1 tbsp olive oil
  • 1 clove garlic, minced
  • 2-3 tbsp water (to thin the dressing as needed)
  • Salt and pepper, to taste

Optional Toppings:

  • Fresh parsley or cilantro, chopped
  • Hemp seeds or sunflower seeds (for extra protein and crunch)
  • Red pepper flakes (for a bit of heat)

Instructions:

1. Cook the Quinoa:

  • Rinse the quinoa under cold water to remove any bitterness.
  • In a medium saucepan, combine the quinoa, vegetable broth, and a pinch of salt. Bring to a boil, then reduce the heat to low, cover, and simmer for 15-20 minutes, or until the liquid is absorbed and the quinoa is fluffy.
  • Fluff the quinoa with a fork and set aside.

2. Prepare the Vegetables:

  • Preheat the oven to 400°F (200°C) if you plan to roast the vegetables. Alternatively, you can sauté them in a pan.
  • Toss the broccoli, bell peppers, and zucchini with 2 tbsp of olive oil, salt, and pepper. Roast them in the oven for 20-25 minutes, or until tender and slightly browned. If sautéing, cook them in a large pan over medium heat until tender.
  • Steam or roast the broccoli, sauté the zucchini, and slice the bell peppers and tomatoes.

3. Make the Dressing:

  • In a small bowl, whisk together the tahini, lemon juice, maple syrup, olive oil, and minced garlic. Gradually add water, 1 tablespoon at a time, until the dressing reaches a pourable consistency.
  • Season the dressing with salt and pepper to taste.

4. Assemble the Bowl:

  • Divide the cooked quinoa evenly among 4 bowls.
  • Top each bowl with a generous serving of chickpeas, roasted or sautéed vegetables (broccoli, bell peppers, zucchini), cherry tomatoes, and avocado slices.
  • Drizzle the tahini dressing over the top.

5. Garnish and Serve:

  • Sprinkle with chopped fresh herbs like parsley or cilantro for extra flavor.
  • Add hemp seeds, sunflower seeds, or a sprinkle of red pepper flakes for added texture and spice.

Nutritional Information (Per Serving, Approx.):

  • Calories: ~400 kcal
  • Carbohydrates: ~50g
  • Protein: ~15g
  • Fat: ~16g
  • Fiber: ~12g
  • Sugar: ~5g
  • Sodium: ~300mg

Protein Boost Tips:

  • Chickpeas: For extra protein, increase the amount of chickpeas, or use other high-protein legumes like lentils or edamame.
  • Tofu or Tempeh: You can also add grilled or pan-fried tofu or tempeh to boost the protein content even more.
  • Seeds: Hemp seeds, chia seeds, or flaxseeds sprinkled on top add more protein and healthy fats.

This Vegan High-Protein Vegetable Quinoa Bowl is versatile and can be customized with your favorite veggies and toppings. It’s a perfect meal for anyone looking to increase their plant-based protein intake while enjoying a colorful and nutrient-rich dish!