- Prep
- 25 min
- Cook
- 30 min
- Total time
- 55 min
- Yield
- 4 servings
- Difficulty
- Medium
- Calories
- 510 kcal
Quick summary
“A hearty and complete bowl of balanced meal with fluffy cooked quinoa, sliced grilled chicken breast, sweet potato, broccoli, and bell peppers roasted at 200°C. Drizzled with a full-bodied and creamy tahini, lemon, and garlic sauce.”
What you need to know
- Vegetables roasted at 200°C caramelize natural sugars while keeping broccoli florets crispy.
- The chicken breast seasoned with olive oil grills quickly, preserving juiciness to contrast with the quinoa.
- The velvety tahini sauce with lemon juice and honey provides healthy fats and a creamy emulsion.
Ingredients
Main
- g Chicken Breast
- cup Quinoa
- cups Water
- medium Sweet potato
- grande Red bell pepper
- cabeça pequena Broccoli
- cups Espinafre fresco
- cup Tomates cereja
- medium Avocado
- tablespoons Olive oil
- Salt
- Black pepper
- tablespoons Tahini
- tablespoons Lemon juice
- tablespoons Water (for the sauce)
- teaspoon Honey or maple syrup
- clove Minced garlic
- tablespoons Salsa fresca picada
Instructions
Principal
- Preheat the oven to 200°C. Wash and cut the sweet potato and bell pepper into cubes of approximately 2 cm. Separate the broccoli into small florets. In a large roasting pan, mix the vegetables with 1 tablespoon of olive oil, salt, and pepper. Bake for 20-25 minutes, turning halfway through, until soft and slightly caramelized.
- While the vegetables roast, prepare the quinoa. Wash the quinoa under running water and drain well. In a pan, combine the washed quinoa with 2 cups of water and a pinch of salt. Bring to a boil, then reduce the heat to minimum, cover, and cook for 15 minutes or until all the water is absorbed. Turn off the heat and let rest for 5 minutes, then fluff the grains with a fork.
- Season the chicken breasts with salt, pepper, and a tablespoon of olive oil. Heat a grill pan over medium-high heat. Grill the chicken for 5-7 minutes on each side, or until fully cooked (internal temperature of 74°C). Remove from the frying pan, let rest for 5 minutes, and then cut into slices or cubes.
- For the tahini sauce, in a small bowl, mix the tahini, lemon juice, 2-3 tablespoons of water (adjust for desired consistency), honey or maple syrup, minced garlic, and a pinch of salt and pepper. Whisk well with a fork or whisk until you get a smooth and creamy sauce. If necessary, add a little more water to thin it out.
- In a large bowl, combine the cooked quinoa, roasted vegetables, fresh spinach, and halved cherry tomatoes. Add the sliced grilled chicken and the cubed avocado. Drizzle generously with the prepared tahini sauce and mix gently to coat all ingredients. Finish with chopped fresh parsley and serve.
Chef's tips
- Rinse the quinoa in a fine sieve before cooking to eliminate the characteristic bitterness of the husk.
- Add the cold water gradually to the tahini, whisking with a fork until the sauce lightens and becomes velvety.
- Arrange the ingredients side by side in the bowl to create a colorful and appetizing visual presentation.
Variations
- Add sunflower or pumpkin seeds toasted in a skillet over the bowl to add crunch.
- Add crumbled feta or goat cheese over the tomatoes to provide creamy salty notes.
- Mix young arugula or watercress leaves at the bottom of the plate to incorporate a refreshing bitter touch.
Substitutions
- White quinoa can be replaced by brown cateto rice, Moroccan couscous, or pearl barley.
- Grilled chicken breast can be replaced by salmon fillet, firm tofu cubes or roasted chickpeas.
- Tahini (sesame paste) can be replaced by unsweetened peanut butter or sunflower paste.
How to store
Keep the roasted components, quinoa, and chicken in airtight containers in the refrigerator for up to 4 days for practical weekly meals. Keep the tahini sauce in a separate container to drizzle when serving.
Can it be frozen?
Freeze the cooked quinoa and the already sliced grilled chicken in appropriate containers for up to 60 days. It is not recommended to freeze the salad assembled with fresh spinach and avocado.
What to serve with
Pairs perfectly with fresh lemon wedges to squeeze on top, sweet potato chips, iced green tea, or flavored water.
Frequently asked questions
Can this salad be consumed cold in the lunchbox?
Yes, this composition is perfect for cold or warm lunch boxes; take the tahini sauce in a separate small container and drizzle only at the moment of the meal to keep the vegetables firm.
What is the best way to cook quinoa for this bowl?
Boil 1 cup of rinsed quinoa in 2 cups of salted water for 15 minutes on low heat with the lid on, and let rest 5 minutes turned off before fluffing with a fork.
How to prevent broccoli and bell pepper from getting too soft when roasting?
Cut the vegetables into medium pieces, dry well after washing, and roast at a high temperature of 200°C on a wide baking sheet without crowding, allowing the water to evaporate quickly.
Why does the tahini sauce get very thick at the beginning of mixing?
Pure tahini absorbs liquids and thickens sharply upon contact with lemon; just keep beating vigorously with 2 to 3 tablespoons of water and it will emulsify and turn into a silky cream.
You might also like
