Nutritious make-ahead bowls with quinoa, roasted and fresh vegetables, beans, seeds, and creamy tahini dressing. Perfect for easy week-long meal prep.
# What You'll Need:
→ Grains
01 - 2.5 cups cooked quinoa (approximately 1 cup dry)
→ Roasted Vegetables
02 - 2 cups sweet potato, peeled and diced
03 - 2 cups broccoli florets
04 - 1 red bell pepper, chopped
05 - 2 tablespoons olive oil
06 - 0.5 teaspoon sea salt
07 - 0.25 teaspoon black pepper
→ Fresh Vegetables
08 - 1 cup cherry tomatoes, halved
09 - 1 cup cucumber, diced
10 - 1 cup baby spinach or kale, chopped
11 - 0.25 cup red onion, thinly sliced
→ Beans
12 - 1.5 cups cooked black beans or 1 canned can, rinsed and drained
13 - 1.5 cups cooked chickpeas or 1 canned can, rinsed and drained
→ Nuts and Seeds
14 - 0.25 cup roasted almonds, chopped
15 - 2 tablespoons pumpkin seeds
16 - 2 tablespoons sunflower seeds
→ Dressing
17 - 0.25 cup tahini
18 - 2 tablespoons lemon juice
19 - 2 tablespoons water
20 - 1 tablespoon maple syrup
21 - 1 clove garlic, minced
22 - 0.25 teaspoon cumin
23 - Salt and black pepper to taste
# Directions:
01 - Preheat oven to 425°F. Line a baking sheet with parchment paper. In a bowl, toss diced sweet potato, broccoli florets, and chopped bell pepper with olive oil, sea salt, and black pepper. Spread evenly on the prepared baking sheet and roast for 25 to 30 minutes, stirring halfway through, until vegetables are tender and slightly caramelized. Set aside to cool.
02 - While vegetables roast, cook quinoa according to package instructions if not pre-cooked. Once cooked, transfer to a bowl and let cool to room temperature.
03 - In a small mixing bowl, whisk together tahini, lemon juice, water, maple syrup, minced garlic, cumin, salt, and black pepper until smooth and creamy. Adjust consistency with additional water if needed to reach desired thickness.
04 - In individual meal prep containers or bowls, layer each serving with 0.5 cup cooked quinoa, a portion of roasted vegetables, a mix of fresh tomatoes, cucumber, chopped greens, and red onion, followed by 0.33 cup black beans and 0.33 cup chickpeas. Top with chopped almonds, pumpkin seeds, and sunflower seeds.
05 - Drizzle each bowl with tahini dressing just before serving or pack dressing separately in a sealed container for optimal freshness. Store prepared bowls in the refrigerator for up to 5 days.
