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Fresh Spring Bowl Recipe Easy Healthy Meal for Weight Loss

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A vibrant and wholesome spring bowl combining quinoa, fresh veggies, chickpeas, and a tangy lemon-tahini dressing. Perfect for a quick, healthy meal that supports weight loss.

Ingredients

Scale
  • 1 cup quinoa (uncooked), rinsed well
  • 2 cups baby spinach or mixed spring greens
  • 1 cup cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1/2 cup shredded carrots
  • 1/2 cup radishes, thinly sliced
  • 1 cup cooked chickpeas, rinsed if canned
  • 1/4 cup fresh parsley, chopped
  • 2 tablespoons toasted sunflower seeds or pumpkin seeds
  • 3 tablespoons tahini
  • Juice of 1 lemon (about 3 tablespoons)
  • 1 garlic clove, minced
  • 2 tablespoons olive oil (extra virgin preferred)
  • 1 teaspoon maple syrup or honey
  • Salt and pepper, to taste
  • Warm water to thin dressing, if needed

Instructions

  1. Rinse 1 cup quinoa under cold water using a fine mesh colander to remove bitterness.
  2. Transfer quinoa to a medium saucepan and add 2 cups water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until water is absorbed and quinoa is fluffy.
  3. Remove from heat and let quinoa sit covered for 5 minutes. Fluff with a fork.
  4. While quinoa cooks, dice cucumber, halve cherry tomatoes, shred carrots, thinly slice radishes, and chop parsley.
  5. Heat a dry skillet over medium heat. Toast 2 tablespoons sunflower or pumpkin seeds, stirring frequently, until golden and fragrant (3-4 minutes). Remove from heat.
  6. In a small bowl or jar, combine tahini, lemon juice, minced garlic, olive oil, and maple syrup or honey. Whisk or shake until creamy and smooth. Add warm water a teaspoon at a time if dressing is too thick. Season with salt and pepper.
  7. In a large bowl, combine cooked quinoa, chickpeas, all prepped veggies, and parsley.
  8. Drizzle dressing over the mixture and toss gently to coat evenly.
  9. Sprinkle toasted seeds on top for crunch.
  10. Taste and adjust seasoning with extra lemon juice, salt, pepper, or red pepper flakes if desired.
  11. Serve immediately or chill for 30 minutes to let flavors meld. Store leftovers in the fridge up to 3 days.

Notes

Rinse quinoa thoroughly to avoid bitterness. Toast seeds to enhance flavor and crunch. Add dressing gradually to prevent sogginess. Store dressing separately for meal prep. Can substitute quinoa with cauliflower rice for grain-free option.

Nutrition

Keywords: spring bowl, healthy meal, weight loss, quinoa bowl, vegetarian, gluten-free, easy recipe, fresh veggies, lemon tahini dressing

Find it online: https://yumyep.com/fresh-spring-bowl-recipe-easy-healthy-meal-for-weight-loss/