Three-Bean Power Bowl (Print View)

Protein-packed bowl with three beans, fresh vegetables, wholesome grains, and zesty dressing—perfect for nourishing meals.

# Components:

→ Beans

01 - 1 cup cooked black beans, drained and rinsed
02 - 1 cup cooked chickpeas, drained and rinsed
03 - 1 cup cooked kidney beans, drained and rinsed

→ Grains

04 - 1 cup cooked quinoa or brown rice

→ Vegetables

05 - 1 cup cherry tomatoes, halved
06 - 1 cup cucumber, diced
07 - 1 red bell pepper, diced
08 - 1 cup baby spinach or mixed greens
09 - 1 medium avocado, sliced
10 - 1/4 cup red onion, thinly sliced

→ Dressing

11 - 3 tablespoons olive oil
12 - 2 tablespoons fresh lemon juice
13 - 1 tablespoon apple cider vinegar
14 - 1 tablespoon Dijon mustard
15 - 1 teaspoon maple syrup or honey
16 - 1 garlic clove, minced
17 - Salt and pepper to taste

→ Garnish

18 - 2 tablespoons fresh cilantro or parsley, chopped
19 - 2 tablespoons toasted pumpkin or sunflower seeds, optional

# Directions:

01 - Wash and cut all vegetables according to specifications. Halve cherry tomatoes, dice cucumber and bell pepper, slice red onion thinly, and arrange avocado slices. Set prepared ingredients aside on a clean surface.
02 - In a small bowl, whisk together olive oil, fresh lemon juice, apple cider vinegar, Dijon mustard, maple syrup or honey, and minced garlic. Season with salt and pepper to taste. Set aside.
03 - In a large mixing bowl, combine black beans, chickpeas, kidney beans, cherry tomatoes, diced cucumber, diced red bell pepper, sliced red onion, and baby spinach or mixed greens.
04 - Add cooked quinoa or brown rice to the vegetable and bean mixture in the large bowl.
05 - Pour prepared dressing over the mixture and toss gently with a spoon or spatula until all components are evenly coated.
06 - Divide the dressed mixture equally into four serving bowls, ensuring each portion receives an even distribution of beans, grains, and vegetables.
07 - Top each bowl with sliced avocado. Garnish with chopped fresh cilantro or parsley and toasted seeds if desired.
08 - Serve immediately while vegetables maintain optimal crispness, or refrigerate for up to two days for meal preparation purposes.

# Expert Advice:

01 -
  • You can prep everything in advance and assemble it in under five minutes when hunger strikes.
  • It stays delicious in the fridge for two days, getting even better as the flavors meld together.
  • Every bite delivers serious protein and fiber without feeling heavy or boring.
  • The bright, zesty dressing makes even Monday lunch feel like a treat.
02 -
  • Always rinse canned beans thoroughly or they'll taste tinny and dull, no matter how good your dressing is.
  • Let your quinoa cool for at least five minutes before mixing it in, or it will wilt the spinach and turn everything warm and sad.
  • Dress the bowl just before serving if you're meal prepping, otherwise the vegetables release water and dilute all those bright flavors.
03 -
  • Toast your seeds in a dry skillet until they smell nutty and start to pop, it only takes two minutes but the flavor payoff is huge.
  • If your dressing tastes too sharp, add another half teaspoon of maple syrup to smooth it out.
  • Use a vegetable peeler to shave thin ribbons from the red onion instead of slicing, they'll be milder and prettier.
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