Tulo

High-Protein Vegetarian Power Bowl Recipe

Layering three separate protein sources, quinoa, legumes, and egg with feta, stacks up to roughly 28 grams of protein per bowl without any meat, while roasting the chickpeas separately from the softer toppings keeps every component's texture distinct instead of turning the whole bowl mushy.

Prep
15 min
Cook
30 min
Total
45 min
Servings
4

Ingredients

Servings4
  • 1 cup quinoa, uncooked, rinsed
  • 15 oz can chickpeas, canned, drained and rinsed
  • 15 oz can black beans, canned, drained and rinsed
  • 4 large eggs large eggs
  • 1/2 cup feta cheese, crumbled
  • 2 cups baby spinach
  • 1 medium avocado, sliced
  • 1/4 cup tahini
  • 2 tbsp lemon juice
  • 3 tbsp olive oil, divided
  • 2 cloves garlic, minced
  • 1 tsp ground cumin
  • 1 tsp kosher salt

Nutrition per serving

Calories
3150
Protein
178g
Carbs
493g
Fat
59g

Based on the recipe as written, one serving. Recalculates if you swap an ingredient above. An estimate only, exact values depend on the specific ingredients used.

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Instructions

  1. 1Rinse the quinoa under cold water, then combine it with 2 cups water in a small saucepan. Bring to a boil, reduce heat to low, cover, and simmer 15 minutes, until the water is absorbed. Remove from heat and fluff with a fork.
  2. 2Preheat the oven to 425°F (220°C). On a sheet pan, toss the drained chickpeas with 1 tablespoon olive oil, the smoked paprika, cumin, and a pinch of salt. Spread in a single layer and roast 20-25 minutes, shaking the pan halfway through, until browned and crisp at the edges.
  3. 3Bring a small pot of water to a boil. Lower the eggs in gently and cook 6-7 minutes for a jammy set yolk. Transfer immediately to a bowl of ice water, then peel and halve.
  4. 4Heat 1 teaspoon olive oil in a skillet over medium heat and add the baby spinach. Saute just until wilted, about 1-2 minutes, and season with a pinch of salt.
  5. 5In a small bowl, whisk the tahini, lemon juice, minced garlic, and 2-4 tablespoons water until smooth and pourable. Season with salt to taste.
  6. 6Divide the quinoa among four bowls. Top each with black beans, roasted chickpeas, wilted spinach, avocado slices, crumbled feta, and a halved egg.
  7. 7Drizzle each bowl generously with the tahini dressing and serve right away.
How to Saute Spinach

Tips & variations

  • Swap the egg for pan-fried tofu or tempeh cubes and skip the feta to make the bowl fully vegan; add a spoonful of hemp seeds to make up the lost protein.
  • Cottage cheese stirred in at the end works as a higher-protein substitute for feta, though it changes the texture from crumbly to creamy.
  • Farro or brown rice can replace the quinoa if that's what's on hand; both take longer to cook, so check package times.
  • Roasted chickpeas keep their crunch better if patted completely dry with a towel before tossing with oil, since surface moisture steams them instead of letting them crisp.

Storage & reheating

Store the components separately in airtight containers in the refrigerator for up to 4 days: keep the dressing in its own small jar, and add the avocado just before eating since it browns. Reheat only the quinoa, chickpeas, and beans if desired (a minute in the microwave is enough); the egg and spinach are best served cold or at room temperature.

Tips from the Tulo kitchen

  • Cooking a double batch of quinoa on a Sunday and portioning it into containers makes these bowls a five-minute assembly job on weeknights.
  • If the tahini dressing seizes up and turns thick and clumpy when lemon juice is added, keep whisking in water a teaspoon at a time; it will loosen back into a smooth sauce.

FAQ

How much protein is in one bowl?

Roughly 28 grams per serving, coming from the quinoa, black beans, chickpeas, egg, and feta combined, without any meat.

Can this be made vegan?

Yes. Swap the egg for pan-seared tofu or tempeh and either omit the feta or use a plant-based feta alternative; the tahini dressing is already vegan.

Can I meal prep these bowls in advance?

Yes, the quinoa, beans, chickpeas, and eggs all hold well refrigerated for up to 4 days when stored separately from the dressing and avocado, which are best added right before eating.

What can I use instead of tahini in the dressing?

A well-stirred natural peanut or almond butter thinned with lemon juice and water makes a close substitute, though it shifts the flavor from nutty-sesame to nutty-sweet.

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