Spinach White Bean Protein Bowl

I threw this bowl together on a Tuesday after realizing I'd been living on takeout for a week. Something about the creamy white beans against crisp spinach just clicked that day, and now it's the bowl I make when I need to feel like I have my life together again.

My sister claimed she hated meal prep until I showed up at her apartment with containers of this exact bowl. She texted me three days later asking for the recipe, which is basically her highest form of praise.

Ingredients

• 1 cup quinoa, rinsed: Rinsing removes the bitter coating that can make quinoa taste soapy
• 2 cups water: Exact ratio matters for fluffy, not mushy, results
• 2 cups baby spinach, packed: The sturdy leaves hold up beautifully against the warm grains
• 1 can (15 oz) white beans: Cannellini have the creamiest texture but great northern work perfectly too
• 1 cup cherry tomatoes, halved: Their sweetness balances the earthy beans
• 1 medium cucumber, diced: Adds a fresh crunch that makes every bite interesting
• 1 small red onion, thinly sliced: Soak in ice water for 10 minutes if you want them milder
• 1 avocado, sliced: The creaminess ties all the textures together
• ¼ cup toasted pumpkin seeds: Toasting them in a dry pan for 2 minutes makes a huge difference
• 2 tbsp feta cheese, crumbled: Optional, but adds a salty punch I personally love
• 3 tbsp tahini: The nutty base that makes this dressing unforgettable
• 2 tbsp fresh lemon juice: Brightens everything and cuts through the richness
• 1 tbsp olive oil: Helps the dressing emulsify properly
• 1 tbsp water: Start here and add more to reach your desired consistency
• 1 garlic clove, minced: One clove is plenty since it's not cooked
• ½ tsp ground cumin: Adds earthy warmth that complements the tahini
• Salt and black pepper, to taste: Don't be shy with the pepper

Instructions

Cook the quinoa:

Bring 2 cups water to a boil, add quinoa, reduce heat to low, cover and simmer for 15 minutes until the water is absorbed. Let it sit covered for 5 more minutes, then fluff gently with a fork to get those perfect fluffy grains.

Make the dressing:

Whisk tahini, lemon juice, olive oil, water, garlic, cumin, salt, and pepper until completely smooth and creamy. The dressing will thicken at first, so keep adding water teaspoon by teaspoon until it reaches a pourable consistency.

Build your bowls:

Divide the quinoa among four bowls and arrange the spinach, white beans, cherry tomatoes, cucumber, and red onion on top in sections. This looks beautiful and lets everyone customize their perfect bite.

Add the finishing touches:

Arrange the avocado slices on each bowl, then sprinkle generously with toasted pumpkin seeds and crumbled feta if you're using it. The contrast of warm quinoa and cool avocado is worth the extra effort.

Dress and serve:

Drizzle that lemon-tahini dressing generously over everything right before eating. Toss gently at the table so every component gets coated in that creamy, tangy goodness.

Save

This recipe saved me during a particularly stressful month at work. Something about taking twenty minutes to assemble something this beautiful and nourishing made everything else feel manageable.

Make It Your Own

I've swapped quinoa for brown rice when that's what I had in the pantry, and farro works beautifully too. The real magic is in the dressing and the combo of creamy beans with crisp vegetables.

Perfect Meal Prep Strategy

Keep the dressing separate and add a lemon juice squeeze right before eating to keep everything vibrant. The bowls stay fresh for four days in the fridge, making them ideal for Sunday prep sessions.

Serving Suggestions

Sometimes I top this with a soft-boiled egg when I want extra protein, or serve it alongside whole grain pita for dipping. My kids love it when I add roasted sweet potato cubes in the colder months.

• Try adding roasted broccoli for extra texture
• A poached egg on top transforms this into dinner
• Extra feta never hurt anyone

Save

There's something deeply satisfying about eating a meal that looks this good and makes your body feel this nourished. Hope this bowl brings you as much comfort as it's brought me.

Recipe FAQs

→ Can I make this bowl ahead of time?

Absolutely. Prepare the quinoa and vegetables up to 3 days in advance. Store the dressing separately and toss everything together just before serving to keep ingredients fresh and crisp.

→ What can I substitute for white beans?

Chickpeas, black beans, or lentils work wonderfully as alternatives. Each brings slightly different flavors but maintains the protein-rich foundation that makes this bowl so filling.

→ Is the lemon-tahini dressing essential?

While highly recommended for its creamy tang, you could use a simple olive oil and vinegar blend or Greek yogurt dressing. The tahini adds essential richness that complements the earthy beans and quinoa.

→ How do I store leftovers?

Keep components separate in airtight containers for up to 4 days. Quinoa and vegetables reheat well, but the avocado is best added fresh. The dressing thickens when chilled—thin with water before serving.

→ Can I add more protein?

Consider topping with a poached egg, grilled chicken, or shrimp. For plant-based options, add hemp seeds, nutritional yeast, or extra beans to boost protein content naturally.