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A vibrant high protein summer grain bowl with colorful vegetables and chickpeas

Proven way to grow this high protein summer grain bowl

This high protein summer grain bowl is a perfect light and healthy meal for warm weather. It's packed with nutritious ingredients and can be customized with your favorite toppings.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 1 bowl
Calories: 450
Ingredients Equipment Method Notes

Ingredients
  

Main Ingredients
  • 1 cup quinoa
  • 1 can chickpeas rinsed and drained
  • 1 cucumber diced
  • 1 cup cherry tomatoes halved
  • 0.25 cup red onion thinly sliced
  • 0.5 cup feta cheese crumbled
  • 0.25 cup fresh mint chopped
Lemon-Tahini Dressing
  • 2 tbsp tahini
  • 2 tbsp lemon juice
  • 1 tbsp water
  • 1 clove garlic minced
  • 0.25 tsp salt
  • 0.125 tsp black pepper

Equipment

  • saucepan
  • cutting board
  • knife
  • small bowl
  • whisk
  • large bowl

Method
 

Cooking the Quinoa
  1. Rinse 1 cup of quinoa under cold water, then combine it with 2 cups of water in a saucepan.
Preparing the Vegetables
  1. Dice 1 cucumber, halve 1 cup of cherry tomatoes, and thinly slice 1/4 cup of red onion.
Making the Dressing
  1. Whisk together 2 tbsp tahini, 2 tbsp lemon juice, 1 tbsp water, 1 minced garlic clove, 1/4 tsp salt, and 1/8 tsp black pepper in a small bowl.
Assembling the Bowl
  1. In a large bowl, combine the cooked quinoa, rinsed and drained chickpeas, diced cucumber, halved cherry tomatoes, and sliced red onion.
  2. Pour the lemon-tahini dressing over the ingredients and toss to coat.
  3. Finally, sprinkle with crumbled feta cheese and fresh chopped mint before serving.

Notes

For added protein, consider adding grilled chicken or tofu. You can also vary the vegetables based on what's in season. This bowl is great for meal prepping and can be stored in the refrigerator for up to 3 days.