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Wholesome Rainbow Protein Buddha Bowl Recipe with Easy Tahini Drizzle

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A colorful, nutritious, and satisfying plant-based bowl featuring quinoa, chickpeas, tofu, fresh veggies, and a creamy tahini drizzle. Perfect for quick, wholesome meals that are easy to prep and delicious to eat.

Ingredients

Scale
  • 1 cup quinoa, rinsed (about 170g)
  • 1 cup cooked chickpeas (about 165g), canned or freshly cooked
  • 6 oz (170g) firm tofu, pressed and cubed
  • 1 medium carrot, julienned or sliced thin
  • 1 cup shredded red cabbage (about 70g)
  • 1 cup baby spinach or mixed greens (about 30g)
  • ½ red bell pepper, thinly sliced
  • ½ cucumber, sliced or diced
  • ½ avocado, sliced
  • 3 tablespoons tahini (sesame paste)
  • Juice of 1 lemon (about 2 tablespoons)
  • 1 garlic clove, minced
  • 2–3 tablespoons warm water (adjust for desired consistency)
  • Salt and pepper to taste
  • Optional toppings: toasted sesame seeds or pumpkin seeds, fresh herbs like parsley or cilantro, chili flakes

Instructions

  1. Cook the quinoa: Place 1 cup (170g) quinoa and 2 cups (475ml) water in a medium saucepan. Bring to a boil, then reduce heat to low and cover. Simmer for 15 minutes or until water is absorbed. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and set aside.
  2. Prepare the tofu: While quinoa cooks, press the tofu for at least 10 minutes to remove excess moisture. Cut into ½-inch cubes. Heat 1 tablespoon olive oil in a non-stick skillet over medium heat. Add tofu cubes and cook for about 8-10 minutes, turning occasionally until golden on all sides. Season lightly with salt and pepper. Remove from heat and set aside.
  3. Prep the veggies: Julienne or thinly slice the carrot, red bell pepper, and cucumber. Shred the red cabbage finely. Rinse and dry baby spinach or mixed greens. Slice the avocado just before assembling to prevent browning.
  4. Mix the tahini drizzle: In a small bowl, whisk together 3 tablespoons tahini, juice of 1 lemon, minced garlic, and 2 tablespoons warm water. Stir until smooth and creamy. Adjust thickness by adding more water if needed. Season with salt and pepper to taste.
  5. Assemble the bowl: Start with a base of fluffy quinoa in your serving bowl. Arrange chickpeas and tofu in separate sections. Neatly pile the colorful veggies in rows or clusters around the protein. Add avocado slices on top.
  6. Drizzle and garnish: Generously drizzle the tahini sauce over the bowl. Sprinkle optional toasted sesame seeds or fresh herbs. Add chili flakes if you want a little heat.
  7. Enjoy immediately or store: This bowl is best enjoyed fresh, but leftovers can be stored in an airtight container in the fridge for up to 3 days. Keep the tahini drizzle separate if you plan to store it.

Notes

Press tofu for at least 10 minutes to remove moisture for better crispiness. Rinse quinoa before cooking to reduce bitterness. Adjust tahini drizzle consistency with warm water. Store tahini drizzle separately to avoid sogginess. Can substitute quinoa with brown rice, farro, or cauliflower rice. Tofu can be replaced with grilled chicken or tempeh for non-vegan options. For nut-free sauce, use sunflower seed butter instead of tahini.

Nutrition

Keywords: buddha bowl, protein bowl, quinoa, tofu, chickpeas, tahini drizzle, healthy lunch, plant-based, vegan, gluten-free, easy meal prep

Find it online: https://sweetstirring.com/wholesome-rainbow-protein-buddha-bowl-recipe-with-easy-tahini-drizzle/