This recipe is a testament to the power of simple ingredients combined in a way that sings! Inspired by a friend's incredible hike through the Colorado Rockies (she sent breathtaking photos!), this bowl is a tribute to nourishing meals that fuel adventures big and small. It's packed with protein, fiber, and healthy fats— perfect for a light lunch or a satisfying dinner.
The star of the show is the incredible tahini dressing. It's a creamy, dreamy blend of tahini, lemon juice, garlic, and a touch of water. The balance of nutty tahini, bright citrus, and subtle garlic is simply divine. It adds an amazing depth of flavor to the bowl.
Required Equipments
- Large mixing bowl
- Whisk
- Medium saucepan
- Small bowl
- Fork
- Serving bowls
Wheat and Quinoa Bowl with Tahini Dressing: Frequently Asked Questions
Wheat and Quinoa Bowl with Tahini Dressing
This wholesome and vibrant bowl combines the nutty goodness of quinoa and wheat berries with a creamy tahini dressing and your favorite fresh veggies. It's a simple yet satisfying meal that's perfect for any time of day!
⏳ Yield & Time
Yield: 1 servings
Preparation Time: 10 minutes
Cook Time: 31 minutes
Total Time:
🍽 Ingredients
📖 Instructions
- First things first, let's cook the quinoa! Rinse 1 cup of quinoa under cold water until the water runs clear. This removes the bitter saponin coating. Then, combine the rinsed quinoa with 2 cups of water in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all the water is absorbed and the quinoa is fluffy. Fluff with a fork once cooked and set aside to cool slightly.
- While the quinoa cooks, let's tackle the wheat berries. I typically use wheat berries from Bob's Red Mill, but any brand works! Rinse 1/2 cup of wheat berries under cold water. In a separate saucepan, combine the wheat berries with 2 cups of water. Bring to a boil, then reduce heat and simmer for approximately 45-60 minutes, or until tender but still slightly chewy. Check frequently during this part! You don't want them to get mushy, you want a bit of pleasant resistance when you bite into them!
- Now for the tahini dressing - my absolute fave part. In a small bowl, whisk together 1/4 cup tahini, 2 tablespoons lemon juice, 1 tablespoon water, 1 clove minced garlic, a pinch of salt, and a pinch of black pepper. Add more water, a teaspoon at a time, until you reach your desired consistency. Seriously, play around with this until it feels good to you!
- Meanwhile, chop up your favorite veggies. I usually throw in some diced cucumbers, bell peppers, carrots - whatever is fresh and calls to me that day. This is your bowl, make it your own! Aim for about 1.5 cups of chopped vegetables.
- Once the quinoa and wheat berries have cooled, it's time to assemble your glorious bowl! Gently combine the cooked quinoa, wheat berries, and your chopped veggies in a large mixing bowl. Drizzle the heavenly tahini dressing over the top and toss to combine. It’s like a wholesome hug in a bowl.
- Add any other garnishes you like. Some toasted nuts, maybe a sprinkle of sesame seeds, fresh herbs like parsley or cilantro… go wild. It's your masterpiece!
- Serve immediately and relish in the goodness. This bowl is best enjoyed fresh, but leftovers are just as tasty the next day!
📝 Notes
- Feel free to adjust the vegetables to your liking!
- For a richer flavor, try using roasted vegetables.
- If you don't have tahini, you can substitute with peanut butter or sunflower seed butter.
- Add a sprinkle of toasted sesame seeds for extra crunch and visual appeal!
🍎 Nutrition
Calories: 500 kcal
Protein: 15 g
Fat: 15 g
Carbohydrates: 80 g
Fiber: 10 g
Calcium: 30 mg
