Spinach White Bean Protein Bowl

The first time I made this bowl, I'd just finished a grueling morning workout and was starving but refused to order takeout again. I threw together whatever I had in the pantry, and somehow the creaminess of the tahini against the crisp vegetables felt like discovering a new language of flavor. Now it's the bowl I make when I want to feel energized without feeling heavy, like I've given my body exactly what it's asking for.

Last summer my sister came over looking completely drained from a new job, and I assembled these bowls while we talked about how overwhelmed she felt. Something about the bright colors and that first bite of creamy dressing against the crisp cucumbers made her shoulders actually drop, and she asked for the recipe before she even finished eating.

Ingredients

• Quinoa: Rinsing it thoroughly removes the bitter coating, and I promise this small step makes the difference between quinoa that tastes like soap and quinoa that actually tastes nutty and wonderful
• White beans: Cannellini beans become buttery and soft when they hit the warm quinoa, creating these little pockets of creaminess throughout the bowl
• Baby spinach: The warmth from the quinoa slightly wilts the spinach, softening its raw bite while keeping all that gorgeous green freshness
• Cherry tomatoes: Halving them releases their juices into the bowl, and those little bursts of acidity cut through the rich tahini beautifully
• Cucumber: I dice them small so every forkful gets that cool crunch, which somehow makes the whole bowl feel lighter and more refreshing
• Red onion: Thinly sliced, they add just enough sharp bite to wake up your palate without overwhelming everything else
• Avocado: The creamy richness here is nonnegotiable for me, and letting it warm slightly on the quinoa makes it feel almost like a sauce
• Pumpkin seeds: Toasting them in a dry pan for just two minutes transforms them from bland to incredibly nutty and fragrant
• Tahini: The quality matters here, and I learned the hard way that some brands taste positively bitter while others taste like pure sesame magic
• Fresh lemon juice: This brightens the entire dressing, cutting through tahini's natural richness and making everything pop
• Garlic clove: Minced fresh gives you that sharp kick, and I've never found garlic powder that comes close in a dressing like this
• Ground cumin: Just a half teaspoon adds this earthy warmth that makes the dressing taste complex rather than just creamy

Instructions

Cook the quinoa:

Bring 2 cups water to a boil in a medium saucepan, add the rinsed quinoa, reduce heat to low, cover tightly, and let it simmer for 15 minutes until all the water has disappeared. Fluff it gently with a fork and let it cool for about 5 minutes so it doesn't wilt the spinach into nothingness.

Whisk the dressing:

In a small bowl, combine the tahini, lemon juice, olive oil, water, minced garlic, cumin, salt, and pepper, whisking until it transforms into something silky and smooth. Add another teaspoon of water if it's too thick to drizzle, because you want it pourable but still creamy.

Build your bowls:

Divide the warm quinoa among four bowls, then arrange the spinach, white beans, cherry tomatoes, cucumber, and red onion on top in sections rather than tossing everything together, because there's something satisfying about seeing all those colors before you dig in.

Add the finishing touches:

Arrange the avocado slices over each bowl, then scatter the toasted pumpkin seeds and crumbled feta if you're using it across the top, drizzling that gorgeous tahini dressing generously over everything just before serving.

Pin it

This bowl became my go-to during a particularly stressful month when cooking felt like just another chore on an endless list. Somehow the act of assembling something so beautiful and nourishing reminded me that taking care of myself could actually feel like a pleasure instead of a task.

Making It Your Own

I've discovered that roasted sweet potato cubes add this incredible sweetness that plays beautifully against the tangy tahini, and honestly, the bowl feels even more substantial with them. Sometimes I'll add roasted broccoli when I need something green with a bit more heft, especially on colder days when raw vegetables feel too light.

Make-Ahead Magic

The quinoa and dressing can both be made up to three days ahead, stored separately in the refrigerator, and I've found that the dressing actually gets better after a day or two as the flavors meld together. I keep the chopped vegetables in separate containers too, so nothing gets soggy, and then it takes literally three minutes to assemble everything when hunger strikes.

Serving Suggestions

A poached egg on top transforms this from a satisfying lunch into something that feels like a weekend treat, with that golden yolk mixing into the tahini in the most incredible way. Sometimes I'll serve it with warm whole grain pita on the side for scooping, because there's something so comforting about having bread to drag through all those delicious flavors.

• Top with a soft-boiled egg for extra protein if you're not keeping it vegan
• Swap quinoa for brown rice or farro if that's what you have in your pantry
• Omit the feta to keep it entirely plant-based while still feeling completely satisfying

Pin it

This bowl proved to me that healthy food doesn't have to be boring or restrictive, and that sometimes the most nourishing meals are the ones that make you feel genuinely excited to eat well.

Recipe FAQs

→ Can I make this bowl ahead of time?

Absolutely. The quinoa, vegetables, and dressing can be prepared separately and stored in airtight containers for up to 4 days. Assemble just before serving and add avocado slices fresh to prevent browning.

→ What other grains work well in this bowl?

Brown rice, farro, bulgur, or even cauliflower rice for a lighter version all make excellent substitutions for quinoa. Adjust cooking times accordingly.

→ How can I add more protein?

Top with a poached or soft-boiled egg, add grilled chicken strips, or mix in chickpeas alongside the white beans. Hemp seeds or nutritional yeast also boost protein content.

→ Is the dressing make-ahead friendly?

The lemon-tahini dressing keeps well in the refrigerator for up to a week. It may thicken when cold—simply whisk in a teaspoon of warm water to reach desired consistency.

→ What vegetables can I substitute?

Roasted sweet potatoes, steamed broccoli, shredded kale, bell peppers, or roasted cauliflower all work beautifully. Use whatever seasonal produce you have available.

→ Can I make this nut-free?

Yes. Pumpkin seeds are typically safe for nut allergies, but always check packaging. Sunflower seeds make an excellent alternative topping if needed.