Vibrant nourishing bowl (Printable)

A vibrant bowl with grains, fresh vegetables, protein choices, and creamy tahini dressing.

# What You Need:

→ Grains

01 - 1 cup quinoa or brown rice, uncooked
02 - 2 cups water

→ Proteins

03 - 14 oz firm tofu, pressed and cubed

→ Vegetables

04 - 1 cup cherry tomatoes, halved
05 - 1 cup shredded carrots
06 - 1 cup baby spinach
07 - 1 cup steamed broccoli florets
08 - 1 ripe avocado, sliced
09 - 2 radishes, thinly sliced
10 - 2 tbsp pickled red onions (optional)

→ Dressing

11 - 3 tbsp tahini
12 - 2 tbsp lemon juice
13 - 1 tbsp olive oil
14 - 1 tbsp maple syrup
15 - 2 tbsp water (to thin)
16 - 1 small garlic clove, minced
17 - Salt and pepper, to taste

→ Toppings

18 - 2 tbsp toasted sesame seeds
19 - Fresh coriander or parsley, chopped

# How To Make It:

01 - Cook quinoa or brown rice according to package directions. Fluff with a fork and keep warm.
02 - Toss tofu cubes with olive oil, salt, and pepper. Bake at 400°F for 20 minutes, turning halfway through until golden.
03 - Halve cherry tomatoes, shred carrots, steam broccoli florets, slice avocado and radishes.
04 - Whisk tahini, lemon juice, olive oil, maple syrup, water, minced garlic, salt, and pepper until smooth and creamy.
05 - Divide cooked grains evenly among four bowls. Arrange vegetables and baked tofu in sections atop grains. Drizzle generously with tahini dressing.
06 - Sprinkle toasted sesame seeds and chopped fresh herbs over bowls. Add pickled red onions if desired. Serve immediately.

# Expert Tips:

01 -
  • You get to build your own masterpiece instead of following a rigid formula.
  • It comes together faster than takeout and tastes infinitely fresher.
  • One bowl feeds you completely—grains, vegetables, protein, healthy fats all in one place.
  • Leftovers stay good in the fridge, so meal prep becomes actually enjoyable.
02 -
  • Pressing your tofu isn't optional—it's the difference between a watery block and something that actually absorbs flavor and gets crispy edges.
  • Make the dressing first and taste it, because a poorly balanced dressing will make even the best vegetables taste flat.
  • Don't dress the entire bowl ahead of time; the vegetables will release water and turn soggy by the next day.
  • Avocado browns quickly, so slice it right before serving unless you're eating immediately.
03 -
  • Toast your sesame seeds in a dry pan for 2-3 minutes before sprinkling them on—that tiny step makes them taste exponentially nuttier and more alive.
  • If your tahini dressing breaks or gets too thick, whisk in a bit of warm water slowly until it comes back together instead of starting over.
  • Roasting your vegetables instead of steaming them adds a caramelized depth that makes even simple ingredients taste more complex and intentional.
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