With the option to include roasted vegetables like carrots, Brussels sprouts, beetroot, or butternut squash, this bowl becomes a customisable delight.
Eating lighter in the evenings supports digestion, better sleep, and balanced energy levels, as shared in our “Fuel Your Days and Lighten Your Nights” the previous blog post.
Zen Quinoa Bowl with Tahini Olive Bliss Dressing ( Optional Roasted Vegetables )
I absolutely love Quinoa! Quinoa often referred to as a “supergrain.” Did you know that Quinoa is a complete protein? Containing all nine essential amino acids your body needs. It’s rich in fiber for healthy digestion, magnesium for muscle function, and antioxidants that combat inflammation. Its slow-releasing carbohydrates provide sustained energy without spiking blood sugar levels.
In the last a couple of years, I have been implementing Tofu ( in main meals and desserts few times per week ) to support my hormonal balance. Works like a charm! Tofu is a versatile plant-based protein that’s rich in essential amino acids, calcium, and iron. It supports muscle repair, bone health, and energy production. Isoflavones, a type of phytoestrogen found in soy products like tofu, can have mild estrogen-like effects. During perimenopause, when estrogen levels fluctuate, isoflavones may help reduce symptoms caused by low estrogen, such as hot flashes and mood swings.
As a low-calorie, nutrient-dense food, tofu helps you feel satisfied without feeling heavy, making it ideal for an evening meal.
Ingredients:
For the Bowl:
- 1 small mug cooked quinoa ( 2 people serve )
- 280g grilled tofu, cut into cubes
- 1 handful fresh spinach leaves
- 1 shaved carrot
- 2 tbsp pumpkin seeds
- 1 tbsp sesame seeds
- 6-8 brazil nuts
- ½ tsp nigella seeds (optional)
- 1 handful rocket leaves
- 1 tbsp fresh dill, finely chopped
Optional Roasted Vegetables:
- 1 cup mixed vegetables (choose from carrots, Brussels sprouts, beetroot, butternut squash). ( Check my Autumn Harvest bowl with roasted veg. here )
- 1 tbsp olive oil
- ½ tsp smoked paprika or cumin (optional for added flavour)
- Pinch of salt and pepper
For the Tahini Olive Bliss Dressing:
- 2 tbsp tahini
- 1 tbsp extra-virgin olive oil
- 1-2 tbsp gluten-free soya sauce
- 1 tbsp fresh squeezed lemon juice
- 1 tsp maple syrup or organic honey (optional)
- 2–3 tbsp water (adjust for desired consistency)
- Pinch of salt
Instructions:
- Optional: Roast the Vegetables:
Preheat your oven to 400°F (200°C). Place the chosen vegetables with olive oil, smoked paprika or cumin (if using), salt, and pepper. Spread them on a baking sheet and roast for 20–25 minutes, flipping halfway, until tender and slightly caramelised.
- Prepare the Base:
Cook quinoa according to package instructions and let it cool slightly. Usually takes about 15 minutes to cook on a slower heat ( n.4. if you have an induction hop ) and, I always let it rest for about 10 minutes after with a closed lid. Toss quinoa with fresh spinach and rocket leaves.
- Assemble the Bowl:
Arrange the grilled tofu cubes, shaved carrot ribbons, pumpkin seeds, sesame seeds, and optional nigella seeds over the quinoa mix. If using roasted vegetables, add them as a topping for extra flavour and warmth. Sprinkle fresh dill on top for a bright finish.
- Make the Dressing:
In the Nutribullet, blend organic tahini, olive oil, fresh squeezed lemon juice, maple syrup or honey (if using), salt, and water into until smooth and creamy. Adjust water to your preferred consistency. You can also add a fresh dill for extra grassy flavour with subtle hints of anise and citrus.
- Combine and Serve:
Drizzle the tahini dressing over the bowl generously. Enjoy immediately as a fresh salad-style meal, or with the roasted vegetables for added heartiness.
This bowl is a powerhouse of plant-based nutrients. The complete protein in quinoa and tofu fuels your body and supports muscle repair. Greens and carrot ribbons provide fiber, vitamins, and antioxidants for digestion and energy. Pumpkin, sesame, and nigella seeds contribute omega-3 fatty acids and minerals, enhancing brain and hormonal health. The tahini-olive oil dressing adds healthy fats that keep you satiated and aid in the absorption of fat-soluble vitamins.
For another time, if you have an extra time, prepare your roasted vegetables. Adding roasted vegetables not only enhances the flavour and texture but also provides additional nutrients like beta-carotene (from carrots), vitamin K (from Brussels sprouts), and antioxidants (from beetroot and butternut squash). These roasted options pair beautifully with the fresh ingredients and creamy tahini dressing, creating a meal that satisfies without feeling heavy.
I hope you love it as much as I do! This bowl truly is a feast for both the belly and the soul.
Love and Light,
Julia x