Three-Bean Power Bowl

The Three-Bean Power Bowl is a vibrant, nutrient-dense meal designed to fuel your body with high-quality plant-based protein and fresh ingredients. Whether you are looking for a satisfying vegetarian lunch or a quick dinner, this bowl combines the heartiness of black beans, chickpeas, and kidney beans with a zesty homemade dressing that brings every bite to life.

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This recipe is not only delicious but also incredibly versatile. Using simple pantry staples like canned beans and quinoa, you can create a wholesome dish that looks as beautiful as it tastes, perfect for a nourishing lifestyle.

Ingredients

• 1 cup cooked black beans (drained and rinsed if canned)
• 1 cup cooked chickpeas (drained and rinsed if canned)
• 1 cup cooked kidney beans (drained and rinsed if canned)
• 1 cup cooked quinoa (or brown rice)
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1 red bell pepper, diced
• 1 cup baby spinach or mixed greens
• 1 medium avocado, sliced
• 1/4 cup red onion, thinly sliced
• 3 tablespoons olive oil
• 2 tablespoons lemon juice (freshly squeezed)
• 1 tablespoon apple cider vinegar
• 1 tablespoon Dijon mustard
• 1 teaspoon maple syrup or honey
• 1 garlic clove, minced
• Salt and pepper, to taste
• 2 tablespoons fresh cilantro or parsley, chopped
• 2 tablespoons toasted seeds (pumpkin or sunflower), optional

Instructions

Step 1

Prepare all vegetables and set aside.

Step 2

In a small bowl, whisk together olive oil, lemon juice, apple cider vinegar, Dijon mustard, maple syrup (or honey), minced garlic, salt, and pepper to make the dressing.

Step 3

In a large mixing bowl, combine black beans, chickpeas, kidney beans, cherry tomatoes, cucumber, red bell pepper, red onion, and spinach.

Step 4

Add the cooked quinoa (or brown rice) to the bowl.

Step 5

Pour the dressing over the mixture and toss gently to combine.

Step 6

Divide the mixture into serving bowls. Top each with sliced avocado.

Step 7

Garnish with fresh cilantro or parsley and toasted seeds if desired.

Step 8

Serve immediately, or refrigerate for up to 2 days for meal prep.

Zusatztipps für die Zubereitung

For the best results, ensure your beans are thoroughly rinsed and drained to keep the textures clean. If you are preparing this for meal prep, store the sliced avocado separately and add it just before serving to prevent browning.

Varianten und Anpassungen

Feel free to swap quinoa for brown rice, bulgur, or farro if preferred. To increase the protein content, you can add grilled chicken or tofu. For those who enjoy a bit of heat, adding a pinch of chili flakes to the dressing provides a wonderful spicy kick.

Serviervorschläge

This hearty bowl pairs exceptionally well with a crisp Sauvignon Blanc or a light lager. Serve it at room temperature to fully appreciate the complex flavors of the lemon-Dijon vinaigrette.

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With 410 calories and 16g of protein per serving, this Three-Bean Power Bowl is a reliable, healthy staple for any weekly menu.

Recipe Questions & Answers

→ Can I use different beans?

Yes, feel free to substitute with cannellini beans, pinto beans, or black-eyed peas. Just maintain the total quantity of three cups for the right proportions.

→ Is this bowl gluten-free?

Yes, when using quinoa this bowl is naturally gluten-free. If substituting with other grains, ensure they are certified gluten-free if needed.

→ How long does this keep in the refrigerator?

This bowl stays fresh for up to 2 days when stored in an airtight container. Add avocado just before serving to prevent browning.

→ Can I make this ahead for meal prep?

Absolutely. Prepare all components separately and store in containers. Combine with dressing when ready to eat for the best texture and flavor.

→ What protein additions work well?

Grilled chicken strips, baked tofu cubes, or roasted chickpeas make excellent additions for extra protein if desired.

→ Can I use a different grain?

Brown rice, bulgur, or farro work beautifully as alternatives to quinoa. Adjust cooking time accordingly and ensure grains are fully cooled before combining.