3 Bean Vegan High-Protein Vegetable Quinoa Bowl

3 Bean Vegan High-Protein Vegetable Quinoa Bowl

Table of Contents

If you love bold flavors and wholesome meals, these Teriyaki Pineapple Chicken & Fried Rice Stuffed Peppers are perfect for you! This dish combines tender chicken, sweet pineapple, and savory teriyaki sauce, all packed into juicy bell peppers. The fusion of Asian-inspired flavors with classic stuffed peppers creates a delicious, well-balanced meal that’s both nutritious and satisfying.

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,

See also  Avocado Kiwi Salad

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

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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.