Whenever I'm meal planning, I always plan at least one bowl meal during the week. So this week, I decided to make a quinoa power bowl for dinner. I love quinoa, so I paired it with my favorite power ingredients for a nutrient-dense meal. Then, I added various veggies and a creamy garlic dressing to top off my quinoa bowl. And the best thing about this quinoa bowl recipe is how easy it is to make and substitute your favorite ingredients to make it personal.
Not only are power bowls nutritious, but they are a great way to use up those leftover ingredients in the refrigerator. My son always looks in our refrigerator and says, "there's only ingredients in here." Well, Ingredients make great bowl recipes.
What is a quinoa power bowl?
Since everything is served in one bowl, it is a bowl full of an abundance of nutritious ingredients. For example, a power bowl generally begins with whole grains, noodles, or potatoes. Next, add greens and other healthy, nutrient-dense vegetables for a well-rounded grain bowl.
There aren't any rules; however, I always try to balance the ingredients in my quinoa power bowl recipe to get the maximum nutrition in one delicious bowl.
Grains and Legumes
- Quinoa: Quinoa is a seed rather than a grain rich in protein, dietary fiber, B vitamins, and dietary minerals in amounts more significant than in many grains.
- Brown Rice: Brown rice help keep your heart healthy. It's a rich source of dietary fiber, which can reduce your risk of death from heart disease. Brown rice also contains high magnesium levels, which can help make you less vulnerable to heart disease and stroke.
- Lentils: Lentils are rich in fiber, folate, and potassium, making them an excellent choice for the heart and managing blood pressure and cholesterol. They are also a source of energizing iron and vitamin B1.
- Spinach: Popeye likes it, so we should too! This leafy green is considered a superfood because spinach is linked to numerous health benefits that improve your eyesight, cancer prevention, and regulate blood sugar.
- Chickpeas: Chickpeas are a legume rich in vitamins, minerals, and fiber and offer various health benefits, such as aiding weight management, improving digestion, and reducing your risk of disease.
The Vegetables
- Bell Peppers: Red, orange, and yellow bell peppers are packed with vitamins and low in calories! They are an excellent source of vitamin A, vitamin C, and potassium. Bell Peppers also contain a healthy dose of fiber, folate, and iron.
- White Onion: Onions contain antioxidants and compounds that fight inflammation, decrease triglycerides and reduce cholesterol levels — all of which may lower heart disease risk.
- Cucumbers: Did you know cucumbers are fruit? Yes, they are. Also, cucumbers are low in calories and contain a good amount of water and soluble fiber, making them ideal for promoting hydration and aiding in weight loss.
- Tomatoes: Tomatoes contain the antioxidant lycopene, linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate, and vitamin K. Even though tri-colored tomatoes are beautiful, they contain eh same nutrients but in different quantities. Red tomatoes, for instance, include the most nutrient benefits.
- Arugula Microgreens: I love microgreens. One serving contains almost eight times the calcium, five times the vitamin A, vitamin C, and vitamin K, and four times the iron as the iceberg lettuce. Microgreens are also rich in nutrients, vitamins E, L, lutein, and beta-carotene.
As a result, eating this quinoa power bowl is guaranteed to hit all the nutritional needs in one bowl of powerful ingredients.
How to build a quinoa power bowl recipe
First, begin with some healthy organic greens. I chose spinach, but any greens of choice provide the greens for a quinoa bowl.
Other greens
- Kale (any variety)
- Arugula
- Collard Greens
- Endive
- Chard
Then, add a combination of cooked brown rice and quinoa. Or choose quinoa or brown rice. Or choose a variety of other grain options.
- Barley.
- Brown rice.
- Buckwheat.
- Bulgur (cracked wheat)
- Millet
- Farro
Next, choose legumes such as cooked chickpeas and brown lentils. Other options I suggest include:
- Black beans.
- Green peas.
- Lima beans.
- Kidney beans.
- Black-eyed peas.
- Navy beans
- White beans
I included different colored vegetables for this quinoa power bowl to get the best nutrient-balanced meal. I selected tomatoes, cucumbers, white onions, and baby bell peppers. But, don't limit the possibilities. Add any vibrant vegetables to please your palate, both cooked or raw.
Last but certainly not least, I always top off my qu9inoa bowl with some microgreens. For this particular quinoa bowl recipe, I chose arugula microgreens.
Types of Microgreens
- Sunflower Greens
- Radish Greens
- Kale Greens
- Pea Greens
- Broccoli Greens
And, for me, it's all about the dressing! I'm obsessed with garlic, and what better way to incorporate some healthy fresh garlic than in a delicious creamy garlic dressing.
Garlic Dressing
- Roasted garlic
- Cashews (or sub white beans for a nut-free option)
- Lemon juice
- Dijon mustard
- Capers
- Maple syrup( or sub date syrup)
- Apple cider vinegar
- Vegetable broth (or water for a lower sodium option)
Even though I prefer a combination of hot and raw foods, feel free to cook all the ingredients in the quinoa power bowl recipe by sauteeing all the vegetables and adding the spinach last for it to wilt. Or, serve the entire quinoa bowl cold.
No matter how your serve this delicious bowl, it makes a great lunch the next day, so go ahead and make a few for the week. However, keep the dressing separate until serving to prevent the spinach from getting soggy.
Tips
- Cook the brown rice and quinoa ahead of time, serve it cold or reheat it quickly for a quick and easy lunch or dinner.
- I used Trader Joe's Steamed brown lentils, which are already cooked. If cooking lentils ahead of time, choose green or brown lentils, as they possess the same texture. Do not use red lentils, as they are less sturdy.
- Use canned chickpeas instead of cooking raw to save additional time preparing the bowl.
- I suggest using organic spinach but choose preferred greens.
- Do not dress spinach or microgreens in advance to prevent sogginess.
- Roast the garlic ahead of time, make the dressing, and assemble the ingredients in a blender before making the bowl.
- The garlic dressing is excellent on salads, on top of burgers, or sandwiches. Or, try it on a potato or drizzled overcooked or raw vegetables. It's also a great dip!
If you love quick and easy bowl recipes, give these recipes a try!
- Bahn Mi Bowl
- Forbidden Rice Bowl Recipe
- Greek Quinoa Bowl
- Teriyaki Tofu Bowl
- Asian Tahini Noodle Bowl
- Fajita Bowl
- Reuben Bowl
- Vegan Breakfast Bowl
- How to Make Meatless Taco Salad Bowl With Lentils - Quick Recipes!
- How to Cook Vegan Goulash
- Healthy Burrito Bowl
- Thai Curry Noodle Bowl
📖 Recipe
Quinoa Power Bowl
Ingredients
Power Bowl Ingredients
- 2 cups cooked red quinoa 1 cup uncooked
- 1 cup cooked brown rice ½ cup uncooked brown rice
- 2 cups cooked brown lentils 3./4 cup uncooked
- 8 cups organic spinach
- 15 ounces chickpeas drained (1 can)
- 1 pint tri-colored tomatoes halved
- 1 English cucumber cut into thin slices
- 1 white onion sliced into slivers
- ½ pound baby bell peppers sliced
- 2 cups arugula microgreens
Garlic Dressing
- 2 heads roasted garlic
- ⅓ cup raw cashews or substitute white beans for a nut-free option
- 2 Tablespoons lemon juice fresh is best
- 1 Tablespoon dijon mustard
- 1 teaspoon capers
- 1 teaspoon maple syrup or date syrup
Tablespoon apple cider vinegar
- 1 cup vegetable broth or water for a lower sodium option
Instructions
Quinoa and Brown Rice
- Cook brown rice and qu9inoa according to package instructions.
- Combine brown rice and quinoa in a bowl and stir.
Lentils
- Cook lentils according to package instructions.
- Or use Trader Joe's steamed brown, cooked lentils.
Garlic Dressing
- Preheat the oven to 400 °F.
- Cut the tips off the head, exposing the cloves' ends, so it's easier for you to peel them later.
- Wrap each head in a piece of aluminum foil.
- Roast for 35-40 minutes until tender and aromatic.
- Let it cool and peel.
- In a blender, combine peeled garlic and all the other ingredients.
- Blend until smooth.
- Use room temperature or refrigerate until ready to use.
Preparing the Bowl
- Gather 4 large bowls.
- Divide the spinach into 4 bowls around the center of the bowl, making a well in the middle.
- Add the quinoa/brown rice mixture to the center of the bowl in the well
- Add a quarter of the cooked lentils
- Add ¼ of the chickpeas to the bowl
- Then, divide the cucumbers, tomatoes, bell peppers, onions, and microgreens.
- Drizzle with the garlic dressing.
Notes
Tips
- Cook the brown rice and quinoa ahead of time, serve it cold or reheat it quickly for a quick and easy lunch or dinner.
- I used Trader Joe's Steamed brown lentils, which are already cooked. If cooking lentils ahead of time, choose green or brown lentils, as they possess the same texture. Do not use red lentils, as they are less sturdy.
- Use canned chickpeas instead of cooking raw to save additional time preparing the bowl.
- I suggest using organic spinach but choose preferred greens.
- Do not dress spinach or microgreens in advance to prevent sogginess.
- Roast the garlic ahead of time, make the dressing, and assemble the ingredients in a blender before making the bowl.
- The garlic dressing is excellent on salads, on top of burgers, or sandwiches. Or, try it on a potato or drizzled overcooked or raw vegetables. It's also a great dip!
Nutrition
Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂
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