How to Make a Colorful Vegetarian Rainbow Bowl with Creamy Tahini Dressing

Simple Summary

This vibrant Vegetarian Rainbow Bowl with Tahini is a nutritious and visually stunning meal packed with colorful vegetables, protein-rich quinoa, and a creamy tahini dressing that ties it all together.

Recipe Details

• Prep Time: 20 minutes
• Cook Time: 25 minutes
• Total Time: 45 minutes
• Servings: 4
• Difficulty: Intermediate

Ingredients

• 1 cup quinoa, rinsed
• 2 cups water
• 1 medium sweet potato, cubed
• 1 cup chickpeas, drained and rinsed
• 1 tbsp olive oil
• 1 tsp cumin
• Salt and pepper to taste
• 2 cups mixed salad greens
• 1 small red bell pepper, sliced
• 1 small yellow bell pepper, sliced
• 1 cup cherry tomatoes, halved
• 1 small cucumber, sliced
• 1 medium carrot, grated
• 1/4 red onion, thinly sliced
• 1 avocado, sliced
• 2 tbsp pumpkin seeds

For the Tahini Dressing:

• 1/4 cup tahini
• 2 tbsp lemon juice
• 1 clove garlic, minced
• 2 tbsp water
• Salt to taste

Instructions

1. Preheat the oven to 400°F (200°C).

2. In a medium saucepan, combine quinoa and water. Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes until water is absorbed and quinoa is fluffy.

3. While quinoa is cooking, toss sweet potato cubes and chickpeas with olive oil, cumin, salt, and pepper on a baking sheet. Roast in the preheated oven for 20-25 minutes, stirring halfway through, until sweet potatoes are tender.

4. Prepare the tahini dressing: In a small bowl, whisk together tahini, lemon juice, minced garlic, water, and salt until smooth. Add more water if needed to reach desired consistency.

5. Assemble the bowls: Divide the cooked quinoa among serving bowls. Arrange roasted sweet potatoes and chickpeas, mixed greens, bell peppers, cherry tomatoes, cucumber, grated carrot, red onion, and avocado slices in sections around the quinoa.

6. Sprinkle pumpkin seeds over the bowls for added crunch.

7. Drizzle the tahini dressing over the assembled bowls.

8. Serve immediately and enjoy your colorful and nutritious rainbow bowl!

Chef's Notes

• For added protein, consider adding grilled tofu or tempeh to the bowl.
• You can prep most ingredients in advance for quick assembly during the week.
• Customize the vegetables based on seasonal availability or personal preference.
• To make this recipe gluten-free, ensure your tahini is certified gluten-free.
• Leftover components can be stored separately in airtight containers in the refrigerator for up to 3 days.

Nutritional Info

Per serving (approximate):

• Calories: 450
• Protein: 15g
• Healthy Fats: 22g
• Fiber: 12g
• Vitamin A: 120% DV
• Vitamin C: 80% DV
• Iron: 20% DV

This rainbow bowl is rich in plant-based proteins, healthy fats from avocado and tahini, and a wide array of vitamins and minerals from the colorful vegetables.

Serving Suggestions

• Serve with a side of warm pita bread or whole grain crackers for added texture.
• Pair with a refreshing cucumber-mint infused water or a light herbal tea.
• For a more substantial meal, add a small side of hummus or baba ganoush.
• Garnish with fresh herbs like cilantro or parsley for an extra pop of color and flavor.
• This bowl is perfect for a light dinner party - set up a "build your own bowl" station and let guests customize their rainbow bowls.