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Hearty Protein-Packed Salad Bowl

Light, hearty, and high-protein bowls built from grains, legumes, and fresh vegetables instead of lettuce, perfect for meal prep or a satisfying meal.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Lunch, Main Course, Salad
Cuisine: Mediterranean, Vegan, Vegetarian
Calories: 400
Ingredients Method Notes

Ingredients
  

Grains & Base Ingredients
  • 1 cup cooked quinoa (or brown rice or farro)
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 cup cooked orzo (optional grain add-in) You can omit for gluten-free.
Vegetables & Toppings
  • 1 cup cherry tomatoes, halved
  • 1 cup cucumber, diced
  • 2 medium carrots, shredded
  • 1 cup roasted sweet potatoes, cubed
  • 1 block firm tofu, pressed and cubed Ensure it's well pressed.
  • 4 oz feta or goat cheese Can be replaced with vegan feta.
Nuts & Seeds
  • 2 tbsp toasted almonds or pumpkin seeds
  • 2 tbsp olives or capers
  • 2 tbsp fresh parsley or cilantro
Dressing
  • 3 tbsp extra-virgin olive oil
  • 1 tbsp lemon juice or red wine vinegar
  • 1 tsp Dijon mustard Ensure it's vegan if needed.
  • Salt, black pepper, smoked paprika to taste

Method
 

Preparation
  1. Cook quinoa or grain according to package instructions. Spread on a tray to cool.
  2. Press tofu for 15 minutes, cube, then sear in 1 tablespoon olive oil until golden.
  3. Roast sweet potatoes at 400°F (200°C) for 20–25 minutes until tender.
  4. Chop tomatoes, cucumber, carrots, and herbs.
Dressing & Assembly
  1. In a jar, whisk together olive oil, lemon juice, mustard, salt, pepper, and paprika.
  2. Add cooled grains to a large bowl.
  3. Layer chickpeas, roasted sweet potatoes, tofu, vegetables, olives, and cheese.
  4. Drizzle dressing evenly over the bowl.
  5. Toss gently until coated but not mashed.
  6. Top with toasted nuts and fresh herbs before serving.

Notes

These bowls can be refrigerated in airtight containers for up to 3 days. Store the dressing separately for maximum freshness. Add nuts and seeds just before serving.