Vibrant nourishing bowl (Printable)

A vibrant bowl of grains, colorful vegetables, protein, and creamy tahini dressing for a balanced meal.

# What You'll 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 (about 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 tablespoons pickled red onions (optional)

→ Dressing

12 - 3 tablespoons tahini
13 - 2 tablespoons lemon juice
14 - 1 tablespoon olive oil
15 - 1 tablespoon maple syrup or honey
16 - 2 tablespoons water
17 - 1 small garlic clove, minced
18 - Salt and pepper, to taste

→ Toppings

19 - 2 tablespoons toasted sesame seeds
20 - Fresh coriander or parsley, chopped

# How-To Steps:

01 - Prepare quinoa or brown rice following package instructions. Once cooked, fluff with a fork 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 florets, slice avocado and radishes.
04 - Whisk together 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 vegetables and chosen protein on top in sections. Generously drizzle with tahini dressing.
06 - Sprinkle with toasted sesame seeds and fresh herbs. Add pickled red onions if desired. Serve immediately.

# Top Tips:

01 -
  • Everything comes together in under an hour, with minimal fuss and maximum visual payoff.
  • You control the protein, vegetables, and dressing, so it adapts to whatever you have on hand.
  • It's the kind of meal that tastes healthy but feels indulgent, thanks to that silky tahini dressing.
02 -
  • Don't skip pressing the tofu—it makes the difference between bland cubes and crispy, golden bites that actually taste like something.
  • Thin the tahini dressing gradually; it'll look too thick at first, but water transforms it into something silky and pourable without watering down the flavor.
03 -
  • Make a double batch of tahini dressing and keep it in a jar in the fridge—it lasts two weeks and transforms roasted vegetables, grilled chicken, and even simple rice into something memorable.
  • Toast your sesame seeds in a dry skillet for two minutes until fragrant; it's a tiny step that completely changes their flavor and makes the bowl taste like someone who actually knows what they're doing made it.
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