Ingredients
Black beans: 1 cup (rinsed if using canned)
Pinto beans: 1 cup
Red kidney beans: 1 cup
Carrots: 2, chopped or shredded
Cucumber: 1 large, chopped
Green bell pepper: 1/2, chopped
Red bell pepper: 1/2, chopped
Red onion: 1 small, chopped
Kale leaves: 4 large, stems removed and chopped
Vine tomatoes: 2 medium, coarsely chopped
Tri-color quinoa: 1 cup, rinsed and cooked (Simple Truth Organic Ancient Grains recommended)
Sea salt: to taste
Crushed black pepper: to taste
Apple cider vinaigrette: optional
Olive oil: optional
Roasted spicy garbanzo beans: optional (Jabsons roasted chickpeas recommended).
Instructions
Preparing the Beans and Quinoa
Cook Quinoa: Rinse 1 cup of tri-color quinoa under cold water. Cook according to package instructions. Once cooked, set aside to cool.
Rinse Beans: If using canned beans, rinse 1 cup each of black beans, pinto beans, and red kidney beans under cold water. Drain well and set aside.
Preparing the Vegetables
Chop Vegetables: Chop or shred 2 carrots, chop 1 large cucumber, half of a green bell pepper, half of a red bell pepper, 1 small red onion, 4 large kale leaves (stems removed), and 2 medium vine tomatoes.
Combining Ingredients
Mix Beans and Vegetables: In a large bowl, combine the black beans, pinto beans, red kidney beans, chopped carrots, cucumber, bell peppers, red onion, kale, and tomatoes.
Add Quinoa: Add the cooled tri-color quinoa to the bowl and mix well.
Seasoning and Dressing
Season: Add sea salt and crushed black pepper to taste.
Optional Dressing: Drizzle with apple cider vinaigrette or olive oil if desired. Mix well to ensure all ingredients are evenly coated.
Serving
Top with Chickpeas: If desired, top the bowl with roasted spicy garbanzo beans for an extra crunch and flavor boost.
Tips for Perfect Quinoa Bowl
Protein Boost: Add tofu, tempeh, or any other plant-based protein to increase the protein content further.
Dressing Options: Experiment with different dressings like lemon-tahini, balsamic vinaigrette, or a simple olive oil and lemon juice mix.
Customization: Feel free to add other vegetables like avocado, cherry tomatoes, or roasted sweet potatoes for added flavor and nutrition.
Nutritional Information (per serving)
Calories: 400 kcal
Carbohydrates: 60 g
Protein: 20 g
Fat: 10 g
Fiber: 15 g
Calcium: 120 mg
Iron: 6 mg.
Additional Tips
Storage: Store any leftovers in an airtight container in the refrigerator for up to three days. The flavors will meld together nicely, making it even tastier the next day.
Meal Prep: This recipe is perfect for meal prep. Prepare the ingredients ahead of time and assemble the bowls when ready to eat.
Serving Suggestions: Serve this bowl chilled or at room temperature. It makes a great lunch to take to work or a light dinner at home.
This 3 Bean Vegan High-Protein Vegetable Quinoa Bowl is a wholesome, flavorful, and versatile dish that is sure to become a staple in your meal rotation. Enjoy the freshness of the vegetables and the satisfying protein content in this delightful bowl.
