Vegan quinoa bowl with tahini

Vegan quinoa bowl with tahini: a fresh recipe with rainbow quinoa, beetroot, chickpeas, red cabbage and lemon tahini. Satisfying, balanced and easy for everyday cooking.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 15 min
• Total time: 30 min
• Calories: 420 kcal per serving
• Protein: 18 g
• Fat: 16 g
• Carbs: 55 g

Ingredients

• 80 g rainbow quinoa
• 1 beetroot
• 50 g frozen edamame (shelled)
• 50 g chickpeas
• 1 handful of red cabbage
• 2 tbsp light tahini
• Juice and zest of 1 unwaxed lemon
• Sea salt and nigella seeds

Method

You’ll need: saucepan · chopping board · knife · mixing bowl · sieve

1. Wash the quinoa thoroughly and cook it in water according to the packet instructions until soft. Then let the steam escape briefly.
2. Cook the beetroot until soft and cut it into pieces. Finely shred the red cabbage or cut it into very thin strips.
3. Let the edamame thaw or blanch them briefly. Rinse the chickpeas and drain well.
4. For the dressing, stir the tahini with the lemon juice, lemon zest, sea salt and a little water until smooth. Season with nigella seeds if you like.
5. Arrange the quinoa with the beetroot, chickpeas, red cabbage and the rest of the ingredients in a bowl. Pour over the tahini dressing.
6. Serve straight away, finished with a few extra nigella seeds and some lemon zest if you like.

Good to know

A bowl like this is really satisfying without much effort, yet still feels light. Creamy, fresh and with a pleasant bite. Just right when you want something simple and good.

Swaps

Rainbow quinoa → millet (mild, with fibre). Chickpeas → white beans (similarly satisfying, with fibre). Light tahini → almond butter (provides unsaturated fats). Red cabbage → baby spinach (milder flavour, brings folate).

Allergens

Tahini contains sesame, which is an allergen. The bowl is easy to adapt overall – for children, use less lemon juice and leave out the whole nigella seeds – and in pregnancy it's no problem as long as the beetroot is well washed and cooked and the ingredients are stored properly. Contains: soya.

Frequently asked questions

Which nutrients are in quinoa?

Quinoa provides complex carbs, fibre, magnesium and some iron. It also contains all the essential amino acids.

What does tahini bring, nutritionally?

Tahini contains sesame fat, mostly unsaturated, plus calcium, copper and iron. The exact mineral content can vary slightly depending on how the sesame is processed and hulled.

Is the oxalate in beetroot a problem?

Beetroot contains oxalates, so if you're prone to certain kidney stones, a little restraint makes sense. For most people it's no problem in normal amounts.

Why do lemon and chickpeas go so well together in this bowl?

The lemon's fresh acidity lifts the mild, nutty chickpeas and loosens the tahini dressing.

Can raw red cabbage cause bloating?

Red cabbage provides fibre and plant compounds, but raw it can cause bloating in sensitive people. Slicing it finely and chewing it well often makes it more pleasant.

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