Spinach White Bean Protein Bowl

Last Tuesday I found myself staring at a fridge full of random ingredients after returning from a weekend trip. The white beans I had soaking seemed destined for something more exciting than soup. That afternoon chaos birthed this bowl, and now it is the meal I make when I want to feel like I have my life together.

My sister called while I was testing different dressing ratios, asking why I sounded so determined about lunch. When she finally tasted it weeks later, she texted me at midnight asking for the recipe because she could not stop thinking about that creamy tangy finish.

Ingredients

• Quinoa: Rinse thoroughly under cold water to remove the bitter coating that makes some people hate quinoa
• White beans: Cannellini beans hold their shape better than other varieties when mixed with dressing
• Baby spinach: Use fresh spinach instead of wilted for better texture throughout the bowl
• Tahini: Stir the jar well before measuring because the natural separation affects consistency
• Lemon juice: Fresh squeezed makes a noticeable difference over bottled varieties

Instructions

Cook your quinoa first:

Bring the water to boil in a medium saucepan, add the rinsed quinoa, then reduce heat to low and cover tightly for 15 minutes until fluffy

Whisk the dressing together:

Combine tahini, lemon juice, olive oil, water, garlic, cumin, salt and pepper until creamy and smooth, adding more water if needed

Build your bowl base:

Divide the cooled quinoa among four bowls then arrange spinach, white beans, tomatoes, cucumber and red onion on top

Add the finishing touches:

Arrange avocado slices over each bowl and sprinkle generously with toasted pumpkin seeds

Dress and serve immediately:

Drizzle the tahini dressing over each bowl right before eating so everything stays crisp and vibrant

Save

This bowl became my go to work lunch after my coworker asked three days in a row what I was eating. Now we have a standing Tuesday arrangement where we each make a batch and trade portions.

Make It Your Own

The beauty of this bowl is how well it adapts to whatever you have on hand. Swap quinoa for farro or brown rice if that is what lives in your pantry. Roasted sweet potatoes make an excellent addition when you want something more substantial.

Timing Matters

I learned the hard way that adding dressing too early makes everything soggy by lunchtime. Keep the components separate until you are ready to eat, or pack the dressing in a small container if taking this to work.

Protein Boosts

While white beans provide plenty of protein, sometimes you want something extra. A poached egg on top creates a rich sauce when broken into the bowl.

• Grilled chicken pairs beautifully with the tahini flavors
• Chickpeas can replace white beans for a different texture profile
• Hemp seeds sprinkled on top add omega 3s and extra crunch

Save

This bowl proves that healthy food can be the thing you actually crave.

Recipe Questions & Answers

→ Can I make this bowl ahead of time?

Yes! The dressed bowl keeps well for 3-4 days in the refrigerator. Store the dressing separately and add just before serving to maintain freshness. The flavors actually meld together beautifully overnight.

→ What can I substitute for quinoa?

Brown rice, farro, or bulgur work wonderfully as grain alternatives. Adjust cooking time accordingly—brown rice takes about 45 minutes, while farro needs roughly 25-30 minutes to become tender.

→ How can I add more protein?

Top with a poached or soft-boiled egg for an extra 6-7 grams of protein per serving. Grilled chicken, roasted chickpeas, or hemp seeds sprinkled on top also boost the protein content.

→ Is this bowl freezer-friendly?

The quinoa and bean mixture freezes well for up to 3 months. However, fresh vegetables like cucumber and tomatoes should be added after thawing, and avocado is best added fresh right before serving.

→ Can I use dried beans instead of canned?

Absolutely! Soak 1 cup dried white beans overnight, then cook for 60-90 minutes until tender. This yields about 3 cups cooked beans—use what you need and freeze the rest for future meals.

→ What other vegetables work in this bowl?

Roasted sweet potatoes, steamed broccoli, shredded carrots, or roasted Brussels sprouts make excellent additions. Feel free to use whatever seasonal vegetables you have on hand.