Protein-rich bowl with three beans, quinoa, crisp vegetables, and zesty dressing. Perfect nourishing meal in 40 minutes.
# What You Need:
→ Beans
01 - 1 cup cooked black beans, drained and rinsed
02 - 1 cup cooked chickpeas, drained and rinsed
03 - 1 cup cooked kidney beans, drained and rinsed
→ Grains
04 - 1 cup cooked quinoa or brown rice
→ Vegetables
05 - 1 cup cherry tomatoes, halved
06 - 1 cup cucumber, diced
07 - 1 red bell pepper, diced
08 - 1 cup baby spinach or mixed greens
09 - 1 medium avocado, sliced
10 - 1/4 cup red onion, thinly sliced
→ Dressing
11 - 3 tablespoons olive oil
12 - 2 tablespoons fresh lemon juice
13 - 1 tablespoon apple cider vinegar
14 - 1 tablespoon Dijon mustard
15 - 1 teaspoon maple syrup or honey
16 - 1 garlic clove, minced
17 - Salt and black pepper to taste
→ Garnish
18 - 2 tablespoons fresh cilantro or parsley, chopped
19 - 2 tablespoons toasted pumpkin or sunflower seeds, optional
# Directions:
01 - Wash and prepare all fresh vegetables. Halve cherry tomatoes, dice cucumber and red bell pepper, slice avocado, and thinly slice red onion. Set all prepared ingredients aside.
02 - In a small bowl, whisk together olive oil, fresh lemon juice, apple cider vinegar, Dijon mustard, maple syrup, minced garlic, salt, and black pepper until emulsified and well combined.
03 - In a large mixing bowl, combine black beans, chickpeas, kidney beans, cherry tomatoes, cucumber, red bell pepper, red onion, and baby spinach.
04 - Stir cooked quinoa or brown rice into the bean and vegetable mixture.
05 - Pour the prepared vinaigrette over the mixture and toss gently until all components are evenly coated.
06 - Divide the mixture equally among four serving bowls. Top each bowl with sliced avocado, fresh cilantro or parsley, and toasted seeds if desired.
07 - Serve immediately while fresh, or cover and refrigerate for up to two days for meal preparation purposes.
