High Protein Quinoa Bowl

High Protein Quinoa Bowl

vegan ~ plant-based ~ dairy-free ~ egg-free

High Protein Quinoa Bowl

Makes: 5 or 10 Meals
Total Time: 90 minutes (includes prep)
Difficulty: Easy
Author/Credit: Jessica Williams/Vegan Rescue

This High Protein Quinoa Bowl has nothing but the best in it. Coming in at a whopping 80g+ of protein for five servings or 45g of protein for 10 servings! This plant powered protein bowl is full of fiber and has 100% daily value of iron. This High Protein Quinoa Bowl is topped with a flavor-packed Peanut Sauce. This sauce takes this bowl to the next level.

This High Protein Quinoa Bowl is sure to satisfy and let me tell you it is filling! I created this bowl as a meal prep format. So, this will make five bowls/meals. Alternatively, it can make ten meals. This would make for a great lunch and dinner for the work week.

Building your High Protein Quinoa Bowl

The goal is to divide your veggies, quinoa, and tempeh into even portions depending on your bowl size. My intent when I set out to create this recipe was to make five meals. The measurements described in the directions are reflective of the five portioned meals. But for me, it was a lot and very filling (I could only eat half). The full portion size would be great for someone who is bulking, for example. However, as mentioned previously, this recipe could easily be divided into ten portions. You can use them for lunch and dinner for the week.

Example of 5-Servings for an estimated 80g+ of Protein.

-Add the Cooked Quinoa (250g serving) as a base. = 35g of Protein
-Add the Roasted Cauliflower (200g serving). = 4g of Protein
-Add the Roasted Brussels Sprouts (110g serving). = 4g of Protein
-Add the Roasted Chickpeas (150g serving). = 8g of Protein
-Add your Fried Tempeh (73g serving). = 18g of Protein
-Top with your Roasted Peanuts (about a quarter cup). = 8g of Protein
-Next, drizzle your Peanut Sauce over the top. = 13g of Protein

Example of 10-Servings for High Protein Bowl for an estimated 45g of Protein total.

-Quinoa (125g serving) as a base. = 17.5g of Protein
-Cauliflower (100g serving). = 2g of Protein
-Brussels Sprouts (55g serving). = 2g of Protein
-Chickpeas (75g serving). = 4g of Protein
-Tempeh (36g serving). = 9g of Protein
-Roasted Peanuts (two tablespoons). = 4g of Protein
-Peanut Sauce = 6.5g of Protein

The protein!

This is made solely with plant-based protein. No animal protein, no whey, and no supplements or powders. The nice thing about plant proteins are that they are also high in fiber. This nutrient dense meal will keep you full and satisfied. Protein moves vitamins through your bloodstream and helps your body build muscle. Protein consists of chemicals called amino acids. We know from Science class that they are the ‘building blocks of protein.’ The issue with protein deficiency is that without protein your body will seek those amino acids. So, it will seek those amino acids from your own muscles and other organs.

Did you know…

Plant-based foods that are considered ‘pure protein’ are beans, lentils, tofu, quinoa and chia seeds. According to a Google search. “Animal sources of protein are not even considered “pure protein.” Because, unlike a hypothetical isolated protein molecule. They contain additional components like fat, carbohydrates, water, and other nutrients alongside the protein. Which means that the protein is not the only substance present in the food source.”

Daily requirements

I’m no doctor, so the statements above, including these daily requirements are from standard research. Please don’t hold me to any exact numbers. But I believe that the recommended amount of protein for an average diet is 60g per day. Sometimes doctors may recommend less for women at 50g of protein per day.

Ingredients:

12oz Package of Tri-Color Quinoa
2lbs of Brussels Sprouts
2 Heads of Cauliflower
4 (15oz cans) of Chickpeas/ Garbanzo Beans
2 (8oz packages) of Tempeh
1 1/4 Cup of Roasted Peanuts
Peanut Sauce (recipe below)
Extra Virgin Olive Oil to taste
Salt/Pepper/Smoked Paprika to taste
Oil for Frying

Peanut Sauce:

1 Cup of Natural Peanut Butter
1/4 Cup of Soy Sauce
1/4 Cup of Pure Maple Syrup
3 Tbsp Apple Cider Vinegar
1/3 Cup of Water
3 Garlic Cloves, Minced or grated on Microplane
2 to 1/2 Tsp of Chili Sauce

Directions:

-Preheat oven to 400 degrees F.
-Prepare Quinoa according to package instructions and set aside. *See Notes.
-Line two large sheet pans with parchment paper. *Note: It’s okay if you only have one sheet pan. You can just roast the Brussels Sprouts, Cauliflower, and Chickpeas separately and set aside.
-Remove the rough stems from Brussels Sprouts and slice.

-Prepare the Cauliflower also by cutting off the florets from the stem. Then rough chop the Cauliflower to the size of your preference.

-Next, rinse the Brussels Sprouts, then the Cauliflower over a colander. Also, drain the Chickpeas. You can also pat dry with a towel or paper towel if there is excessive water.
-Place the Brussels Sprouts and Cauliflower on your prepared cookie sheets. Drizzle each with Extra Virgin Olive Oil. Add salt and pepper to taste.

-Roast the Brussels Sprouts and Cauliflower over 400 degrees for 40 minutes.
-Next, add your Chickpeas/Garbanzo Beans to the sheet pan with parchment paper. Add a drizzle of Extra Virgin Olive Oil over your Chickpeas. Then, add salt, pepper, and smoked paprika to taste.

-Place your Chickpeas/Garbanzo Beans to roast in the oven over 400 degrees for 25 minutes.

For the Tempeh

-Slice into quarter-inch slices or thinner if you choose. I can typically get 15 slices roughly.
-In a frying pan, heat oil over medium-high heat. Add your tempeh and fry until crispy about 5 minutes. Remove from the hot oil and place on a paper towel to absorb excess oil. Add salt/pepper to taste. During the cooking process.

For the Peanut Sauce

-Add all the ingredients except the water into a microwave safe bowl. Heat in microwave in two 30-second increments, whisking halfway through. Remove from microwave and add your water, whisk again until smooth.

Building your High Protein Bowl:
-First, add your cooked Quinoa. Then layer in your roasted Cauliflower, Brussels Sprouts, Chickpeas, and Tempeh.
-Top with your Roasted Peanuts and drizzle the Peanut Sauce.

Notes:
There is a 2:1 ratio when cooking Quinoa. For example, two cups of liquid (water/broth) to one cup of Quinoa. The 12-ounce package of Quinoa used equated to two cups of Quinoa. Rinse the Quinoa over a colander. For this recipe portion, I used four cups of water.
To a small pot or saucepan, add your rinsed Quinoa and liquid (water/broth). Place over high heat and bring to a boil. Then lower heat, cover, and cook for 15 to 20 minutes. You will see the germ of the Quinoa spiral out. Fluff with a fork before serving.

For more high protein meals try these Vegan Rescue recipe:

Lupini Pasta & Peas with Spicy Peanut

Ultimate Protein Bowl!

Thai Peanut Sauce with Rombi Pasta & Peas