MACRO-FRIENDLY BOWL RECIPE: PLANT-BASED GOLDEN TAHINI PROTEIN POWER BOWL

 

My go-to for most meals, especially when it comes to meal prep, is a bowl-style meal. I find it’s one of the best ways to customize meals to fit your macros when tracking your macros or your calories because it’s easy to mix and match ingredients and substitute ingredients whether you need more or less of something. And, even if you’re not tracking, it’s a fantastic way to make a meal balanced, filling, and protein-centric.  

For this plant-based recipe, the ingredients list may look long, but don’t let that scare you away! It’s mostly made up of veggies, many of which can be purchased already chopped and/or frozen for simple roasting. This allows for a lot of diversity in just this one meal, which increases the micronutrient content (lots of vitamins and minerals to be had!) as well as fiber. In other words, this meal can also help you stay fuller for longer, which can sometimes be a challenge for those who eat more plant-based and less animal-based protein. The golden sauce adds a ton of awesome flavor, too! It’s important for our meals to be enjoyable in order to make them sustainable.

Try out this plant-based recipe this week to make your meal prep easy and delicious. This power bowl is loaded with protein, high-fiber vegetables, and a nutritious golden tahini sauce. Whether you're vegan, vegetarian, or plant-based (or even if you’re not!) this simple meal is great for tracking your macros (or not!) and can help support any body composition, fitness, or overall nutrition. 

 
 

PREP TIME: 30 minutes || COOK TIME:  30 minutes || MAKES: 6 servings

WHAT YOU NEED:

  • 600g cauliflower, chopped

  • 450g carrots, chopped

  • 300g kale, chopped

  • 450g chickpeas, drained and rinsed

  • 300g pickled beets, drained

  • 360g quinoa, cooked

  • 6 oz. tempeh, cooked

  • 1t Garlic powder

  • 1t Smoked paprika

  • ½t Cumin

  • ¼  black pepper

  • ¼ t salt

  • Cooking oil spray

For the Golden Tahini Sauce:

  • 90g Tahini (6T)

  • 25g apple cider vinegar (1T +1t)

  • 20g sriracha chili sauce (1T)

  • 20g maple syrup (1T + 1t)

  • 2g curry powder (1t)

  • 1g ground turmeric (½ t)

  • 1g salt (½ t)

  • 2-4 T water

 
 

NOTES:

  • To make this recipe even easier, opt to use frozen veggies that are already chopped and simply leave the refrigerator overnight to defrost. Drain any excess water and pat dry with paper towels before adding to baking sheets.

WHAT TO DO:

  1. Preheat the oven to 375 degrees Fahrenheit. Line 2 baking sheets with parchment paper and spray with cooking oil spray.

  2. In a small bowl, combine cumin, garlic powder, paprika, black pepper, and salt.

  3. Add chickpeas, cauliflower, and carrots to a large mixing bowl. Spray with cooking oil spray (just enough to coat) and season with the spice mixture. Spread veggies and chickpeas out evenly on a baking sheet.

  4. Roast for 20-25 minutes. Chickpeas should be slightly browned and you should be able to easily pierce veggies with a fork. Spray a large skillet with cooking spray and heat over medium heat. Once the pan is hot, add the kale and sauté until soft. Set aside.

  5. While veggies are roasting, make the golden tahini sauce by adding all ingredients to a bowl and whisking together (you could also use an immersion blender). Add enough water to create a smooth and creamy consistency, similar to that of pancake batter.

  6. Once everything is done cooking, it’s time to assemble your bowls! Whether you’re cooking to eat immediately or making for meal prep, lay out 6 bowls and evenly distribute all ingredients across the 6 servings. Start with the quinoa, add the kale, roasted veggies, pickled beets, cooked tempeh, and roasted chickpeas. Top each serving with 2 T of golden sauce and enjoy!

GIVE IT A TRY:

  • If making ahead for meal prep to be eaten throughout the week, wait to add the sauce until ready to eat. I also like to leave the chickpeas off until ready to eat and crisp them up by reheating for a few minutes in the air fryer. 

  • To reheat, simply microwave for 2 minutes; add the sauce and top with chickpeas from the air fryer.

 

MACROS PER SERVING: 20.5P/16F/62.5C

You can find the recipe in the MyFitnessPal database by searching:

“KLN Recipe: Golden Tahini Power Bowl ”.

Find more macro-friendly recipes here or grab our free cookbook Everyday Macros here for simple and streamlined meal prep recipes and ideas.

Recipes + Meal PrepDiana DewanApril 2024Comment