Lunch • 18g protein • 45 mins
Quinoa Power Bowl with Chickpeas
Balanced amino acids from quinoa and chickpeas, layered with roasted veggies and tahini for sustained energy during training cycles.
Protein: 18g
Carbs: 65g
Fats: 14g
Fiber: 11g
Ingredients
- 1 cup dry quinoa, rinsed
- 1 can chickpeas, drained
- 1 cup roasted vegetables (broccoli, carrots, bell peppers)
- 1 tbsp olive oil
- 2 tbsp tahini + 1 tbsp lemon juice + warm water (sauce)
- 1 tsp cumin, 1 tsp smoked paprika, salt & pepper
- Fresh herbs: parsley or cilantro
Directions
- Cook quinoa (1:2 quinoa to water) until fluffy; rest 5 minutes.
- Toss chickpeas with oil, cumin, paprika; roast 400°F / 200°C for 18-20 minutes.
- Roast vegetables simultaneously until caramelized.
- Whisk tahini, lemon, warm water to drizzle consistency.
- Assemble: quinoa base, top with chickpeas, veggies, herbs, and tahini sauce.
Tip: For extra protein, add 100g baked tofu cubes (+12g).
Performance Notes
- Great midday fuel for endurance blocks.
- Add 1 tbsp hemp seeds to reach 22g protein.
- For lower carbs, swap half quinoa with cauliflower rice.
Prep & Storage
- Meal prep friendly: keeps 4 days chilled; store sauce separately.
- Reheat quinoa and veggies; add fresh greens before serving.
- Pack in two layers to keep textures distinct.