Warm Tahini Kale and Quinoa Bowl

This Warm Tahini Kale and Quinoa Bowl with roasted chickpeas is a healthy lunch idea packed full of nutrients and yummy veggies.

Ingredients and substitutions

Quinoa – replace with another grain like brown rice, couscous, barley, farro, etc. Cook time will vary based on the grain.

Roasted chickpeas

Chickpeas – use bulk or canned chickpeas. Rinsed and drained canned chickpeas will be easier.
Olive oil – or another neutral oil like canola, grapeseed or avocado oil.
Lemon juice – use fresh or bottled lemon juice. In a pinch, use lime juice.
Chili powder – cayenne pepper, crushed chili flakes or paprika will work in place of chili powder.
Garlic powder – onion powder, garlic salt or finely minced fresh garlic can be used.
Salt & pepper – to taste.

Veggies

Kale – use any leafy green such as collard greens, spinach or Swiss chard.
Olive oil – any neutral oil can work in place of olive oil.
Garlic – use fresh or jarred minced garlic.
Butternut squash – kabocha, buttercup squash, pumpkin or sweet potato would all be good in these bowls.
Frozen peas – use any frozen veggies of your choice like corn.
Red pepper – use any bell pepper colour or substitute with another vegetable altogether.
Red onion – yellow onion, shallots or white onion can work in place of red onion.
Salt & pepper – to taste.
Parsley – cilantro or another fresh herb of choice can be used to garnish these bowls.
Avocado – use fresh sliced avocado or guacamole.

Tahini dressing

Tahini – cashew butter or another nut or seed butter can be used in place of tahini.
Lemon juice – use fresh or bottled lemon juice. In a pinch, use lime juice.
Cilantro – use parsley or another herb of your choice.
Garlic – use fresh or jarred minced garlic.
Salt & pepper – to taste.

How to make this recipe

Roast the chickpeas.
Cook the butternut squash.
Make the quinoa.
Prepare the rest of the veggies.
Blend the tahini dressing.
Assemble your bowls and enjoy!

Roasting the chickpeas

Besides being a great addition to these bowls, roasted chickpeas are the perfect protein-packed snack that you can enjoy throughout the day. Make your roasted chickpeas up to 2 days in advance for these bowls and leave any extras for snacking purposes.

Roast the chickpeas in the oven on a sheet pan for 20-30 minutes and you're golden! You can roast them for longer if you prefer them extra crunchy. Make sure to coat the chickpeas well with olive oil so that they are evenly roasted and then season them with the herbs and spices of your choice.

Frequently Asked Questions

Is kale and quinoa good for you?

Yes! These kale and quinoa bowls are super healthy. Kale is a superfood that’s full of amazing nutrients like vitamin A, vitamin C, manganese, calcium, potassium and magnesium; while quinoa is high in fibre and rich in antioxidants and iron.

How much water do you need to cook quinoa?

You’ll need 2 cups of water for every 1 cup of quinoa to get the best texture. I recommend cooking the quinoa in the rice cooker – all you have to do is press the button and you’ll have perfect quinoa!

What is tahini made of?

Tahini is a paste made of sesame seeds, oil and sometimes salt. For this recipe, I used a yummy tahini dressing that’s made with tahini, water, lemon juice, cilantro, garlic, salt and pepper.

How many calories are in this recipe?

This bowl has 540 calories per serving. It’s packed full of healthy ingredients and plant-based protein, so you’ll stay full for longer.

Storing and reheating

These bowls will last in the fridge for up to 5 days, so they’re easy to prep on the weekend and enjoy throughout the week. I suggest storing the chickpeas and dressing separately; that way, the chickpeas will stay nice and crunchy and the veggies don’t get all soggy.

This bowl can be eaten cold, but if you want to reheat the quinoa, butternut squash and chickpeas, keep them separately from the rest of the ingredients. To revive the chickpeas, heat them up on a sheet pan in the oven for a few minutes at 450° Fahrenheit and reheat the quinoa and butternut squash in the microwave for 1-2 minutes.

Freezing components of this recipe

Unfortunately, you cannot freeze these bowls as a whole, but you can freeze various components of this recipe. You can freeze the chickpeas and butternut squash separately for up to 3 months in airtight glass containers or freezer-safe Ziploc bags. Defrost them in the fridge overnight, reheat as normal and then add them to your fresh bowls.

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Meal prep tools for this recipe

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I like this brand of tahini.