Vegan Protein Power Bowl

Why This Bowl Actually Satisfies You

Most vegan bowls leave you hungry an hour later. Not this one.

Here's why: 32 grams of protein from whole food sources—quinoa, chickpeas, tahini, and seeds. No fake meat, no chalky protein powder. Just real ingredients that taste good and keep you full for hours.

Quinoa is one of the few plant foods that's a complete protein (contains all 9 essential amino acids). Pair it with chickpeas and you've got a protein powerhouse that rivals any meat-based meal.

Plus, those crispy roasted chickpeas? They're addictive. You might find yourself making double batches just to snack on.

Ingredients (Makes 2 Bowls)

Bowl Base:

• 1 cup uncooked quinoa (yields about 3 cups cooked)
• 1 can (15 oz) chickpeas, drained and patted dry
• 2 tsp olive oil
• 1 tsp cumin
• 1 tsp smoked paprika
• 1/2 tsp salt
• 4 cups mixed greens (spinach, arugula, or kale)
• 1 cup cherry tomatoes, halved
• 1/2 cucumber, diced
• 1/4 red onion, thinly sliced (soak in cold water for 10 min to mellow the bite)
• 1/2 cup shredded carrots
• 1 ripe avocado, sliced (adds creaminess and healthy fats)

Creamy Tahini Dressing:

• 1/4 cup tahini (make sure it's well-stirred—oil separates)
• 3 tbsp fresh lemon juice (about 1 large lemon)
• 2 garlic cloves, minced or grated
• 3-4 tbsp cold water
• 1/4 tsp salt
• Pinch of black pepper

Toppings (Don't skip these—they add texture):

• 4 tbsp hemp hearts
• 2 tbsp pumpkin seeds
• Fresh parsley or cilantro, chopped
• Optional: pinch of red pepper flakes for heat

Instructions

Step 1: Cook the Quinoa

Rinse 1 cup quinoa under cold water (this removes the bitter coating). Add to a pot with 2 cups water and a pinch of salt. Bring to a boil, reduce to low, cover, and simmer for 15 minutes. Turn off heat and let it sit covered for 5 more minutes. Fluff with a fork.

Pro tip: Cook a big batch on Sunday. Quinoa keeps in the fridge for 5 days and makes meal prep stupid easy.

Step 2: Make the Crispy Chickpeas (The Star of This Bowl)

Preheat oven to 400°F (200°C).

Drain and rinse chickpeas. This is important: pat them completely dry with a clean kitchen towel or paper towels. Wet chickpeas = soggy chickpeas.

Toss with 2 tsp olive oil, cumin, smoked paprika, and salt. Spread in a single layer on a baking sheet.

Roast for 25-30 minutes, shaking the pan halfway through. They're done when golden, crispy, and you can hear them crackling a bit. Let them cool on the pan—they'll crisp up even more.

Don't overcrowd the pan! If chickpeas are piled on top of each other, they'll steam instead of roast.

Step 3: Make the Tahini Dressing

In a small bowl, whisk together tahini and lemon juice. It'll seize up and look weird at first—that's normal. Keep whisking and slowly add cold water, 1 tablespoon at a time, until it becomes smooth and pourable.

Add minced garlic, salt, and pepper. Taste and adjust. Want it tangier? More lemon. Creamier? More tahini. Thinner? More water.

This dressing is magic. You'll want to put it on everything.

Step 4: Prep Your Veggies

While the chickpeas roast and quinoa cooks, chop your vegetables.

Pro tip: Slice the red onion thin and soak it in cold water for 10 minutes. This removes the harsh bite and makes it sweet and crunchy instead of overpowering.

Step 5: Assemble Your Bowl

Here's how to layer for maximum deliciousness:

1. Bottom layer: 1.5 cups cooked quinoa (still slightly warm is best)
2. Greens: 2 cups mixed greens on one side
3. Chickpeas: Pile those crispy chickpeas right in the middle
4. Veggies: Arrange tomatoes, cucumber, carrots, and onion in sections (makes it look restaurant-quality)
5. Avocado: Add sliced avocado—the creaminess balances the crispy chickpeas
6. Drizzle: Generously drizzle tahini dressing over everything
7. Toppings: Sprinkle hemp hearts, pumpkin seeds, and fresh herbs

Want to make it a meal prep bowl? Keep dressing separate and only add crispy chickpeas right before eating (they'll get soggy if stored with wet ingredients).

Why This Combination Works

You're getting complete nutrition in one bowl:

Protein (32g):

• Quinoa: 8g per cup (complete protein—rare for a plant)
• Chickpeas: 12g per cup
• Tahini: 5g per 2 tbsp
• Hemp hearts: 5g per 2 tbsp
• Pumpkin seeds: 2g per tbsp

Healthy Fats:

• Avocado, tahini, hemp hearts, and pumpkin seeds provide omega-3s and omega-6s for brain health and satiety

Fiber (15g+):

• Keeps you full and helps with digestion. Most people don't eat nearly enough fiber.

Complex Carbs:

• Quinoa provides sustained energy without blood sugar spikes

Vitamins & Minerals:

• Iron from spinach and chickpeas
• Magnesium from seeds and quinoa
• Vitamin C from tomatoes and lemon
• Calcium from tahini and greens

Meal Prep Tips

Sunday prep:

1. Cook a big batch of quinoa (keeps 5 days)
2. Roast 2-3 cans worth of chickpeas (store in airtight container, re-crisp in oven if needed)
3. Make a double batch of tahini dressing (lasts a week in the fridge)
4. Chop veggies and store in containers

Day-of assembly: 2 minutes. Seriously.

Variations to Try

Spicy Southwest: Add black beans, corn, jalapeños, and swap tahini for chipotle lime dressing

Mediterranean: Add kalamata olives, sun-dried tomatoes, and swap tahini for hummus

Asian-Inspired: Add edamame, shredded cabbage, and swap tahini for peanut-ginger dressing

Winter Version: Swap fresh veggies for roasted sweet potato, Brussels sprouts, and kale

Nutrition Breakdown (Per Bowl)

• Calories: 520
• Protein: 32g
• Carbs: 62g (mostly complex, high-fiber)
• Fat: 18g (mostly healthy unsaturated fats)
• Fiber: 15g
• Prep time: 30 minutes
• Keeps: 4-5 days in fridge (store dressing separately)

This hits that perfect sweet spot: high protein, satisfying, actually delicious, and easy enough to make on a weeknight.