Spinach & White Bean Protein Bowl

The first time I made this bowl was on a rainy Tuesday when I needed something substantial but didn't want to spend hours at the stove. I ended up eating it for lunch three days that week, and now it's become my go-to when I want to feel properly nourished without feeling heavy.

My sister-in-law stayed over last winter and I threw this together for lunch. She's not usually into vegetarian meals but asked for the recipe before she even finished her bowl. Now she makes it every Sunday for meal prep.

Ingredients

• 1 cup quinoa, rinsed: I've learned to really rinse it under cold water until the water runs clear, otherwise it can taste bitter
• 2 cups water: Exactly this ratio gives perfectly fluffy quinoa every time
• 2 cups baby spinach: Don't be shy with the spinach, it wilts down and adds such fresh flavor against the hearty beans
• 1 can white beans: Cannellini beans have the creamiest texture but great northern work perfectly too
• 1 cup cherry tomatoes, halved: They add these little bursts of sweetness and brightness
• 1 medium cucumber, diced: English cucumbers work best since they have fewer seeds
• 1 small red onion, thinly sliced: If you're sensitive to raw onion, soak the slices in cold water for 10 minutes
• 1 avocado, sliced: Wait until the last minute to slice so it doesn't brown
• ¼ cup toasted pumpkin seeds: Toasting them in a dry pan for 2-3 minutes makes all the difference in crunch
• 2 tbsp feta cheese: Totally optional but adds this lovely salty contrast
• 3 tbsp tahini: Make sure to stir the jar well before measuring
• 2 tbsp fresh lemon juice: Fresh is absolutely essential here, bottled won't give the same brightness
• 1 tbsp olive oil: Extra virgin gives the best flavor
• 1 tbsp water (plus more as needed): This thins the dressing to perfect drizzling consistency
• 1 garlic clove, minced: One clove is plenty, it shouldn't overpower the other flavors
• ½ tsp ground cumin: Warm, earthy note that pairs beautifully with tahini
• Salt and black pepper: Don't undersalt, the beans and quinoa really need it to shine

Instructions

Cook the quinoa:

Bring 2 cups water to boil in a medium saucepan, add quinoa, reduce heat to low, cover and simmer for 15 minutes until all water is absorbed. Let it sit covered for 5 more minutes off the heat, then fluff gently with a fork.

Whisk together the dressing:

In a small bowl, combine tahini, lemon juice, olive oil, water, garlic, cumin, salt and pepper. Whisk until it's smooth and creamy, adding another teaspoon of water if it's too thick to drizzle.

Build your bowls:

Divide the warm quinoa among four bowls, then arrange equal portions of spinach, white beans, cherry tomatoes, cucumber and red onion on top. I like to put ingredients in sections rather than tossing everything together.

Add the finishing touches:

Arrange avocado slices over each bowl and sprinkle with toasted pumpkin seeds. Add crumbled feta if you're using it.

Drizzle and serve:

Generously spoon the tahini dressing over each bowl right before serving. The contrast of warm quinoa, crisp vegetables and cool dressing is honestly perfection.

Pin Recipe

Last summer I brought this to a potluck and people kept asking me what restaurant I'd bought it from. There's something about the combination of creamy beans, crisp vegetables and that nutty tahini that makes people think it must be complicated.

Making It Your Own

Sometimes I swap in brown rice or farro for the quinoa when I want something with more chew. Roasted sweet potatoes or steamed broccoli work beautifully as extra vegetables, especially in colder months when you want something more warming.

Protein Boosts

While the beans and quinoa already pack plenty of protein, I've added a poached or soft-boiled egg on top for special breakfast-for-dinner nights. The runny yolk mixed with the tahini dressing is honestly life-changing.

Serving Suggestions

This bowl is satisfying enough on its own but I sometimes serve it with warm whole grain pita for scooping up every last bit of dressing. It also pairs nicely with a simple green salad dressed with vinaigrette.

• Consider massaging the kale if you swap in kale for spinach
• A pinch of red pepper flakes in the dressing adds lovely warmth
• Leftover quinoa from earlier in the week works perfectly here

Pin Recipe

This bowl has become such a staple in my rotation because it hits that perfect spot between comforting and refreshing. Hope it brings you as many good meals as it has brought me.

Recipe FAQs

→ Is this bowl vegan-friendly?

Yes, simply omit the optional feta cheese to make this completely plant-based while maintaining all the protein and flavor.

→ Can I make this ahead for meal prep?

Absolutely. Store cooked quinoa, chopped vegetables, and dressing separately in airtight containers for up to 4 days. Assemble when ready to enjoy.

→ What can I substitute for tahini?

Cashew butter, almond butter, or Greek yogurt work well. Each will slightly alter the dressing's flavor profile while maintaining creaminess.

→ How do I store leftovers?

Keep components separate in the refrigerator. The quinoa base lasts 5 days, vegetables 3-4 days, and dressing up to a week when stored properly.

→ Can I add more protein?

Top with grilled chicken, chickpeas, a poached egg, or hemp seeds. The white beans already provide 16g per serving, making this quite filling.