Pin it A vibrant, nutrient-packed meal featuring colourful vegetables, wholesome grains, lean protein, and a zesty dressing, designed for easy meal-prep and beautiful presentation.
I created these bowls as a way to add variety and vibrancy to my lunches, and I've found that layering colourful ingredients keeps meals exciting throughout the week. The prep is simple, yet the result always feels special and nourishing.
Ingredients
- Quinoa: 1 cup (180 g), rinsed
- Water: 2 cups (480 ml)
- Salt: 1/2 teaspoon
- Chicken breasts: 2 large (about 400 g), boneless & skinless
- Olive oil: 1 tablespoon
- Smoked paprika: 1/2 teaspoon
- Garlic powder: 1/2 teaspoon
- Salt & black pepper: to taste
- Cherry tomatoes: 1 cup (120 g), halved
- Purple cabbage: 1 cup (120 g), shredded
- Carrot: 1 large, julienned
- Yellow bell pepper: 1, sliced
- Baby spinach: 1 cup (100 g)
- Edamame: 1/2 cup (70 g), shelled, cooked
- Cucumber: 1 small, sliced
- Extra-virgin olive oil: 3 tablespoons (for dressing)
- Lemon juice: 2 tablespoons
- Dijon mustard: 1 teaspoon
- Honey: 1 teaspoon (or maple syrup for vegan)
- Salt & black pepper: to taste (for dressing)
- Pumpkin seeds: 2 tablespoons, toasted
- Fresh parsley: 1 tablespoon, chopped
Instructions
- Cook the quinoa:
- In a saucepan, combine quinoa, water, and salt. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let stand for 5 minutes. Fluff with a fork.
- Prepare the chicken:
- Rub chicken breasts with olive oil, smoked paprika, garlic powder, salt, and pepper. Grill or pan-sear over medium heat for 6 minutes per side, or until cooked through. Let rest for 5 minutes, then slice thinly.
- Prepare vegetables:
- While grains and chicken cook, chop all vegetables as directed.
- Make the dressing:
- Whisk olive oil, lemon juice, Dijon mustard, honey, salt, and pepper in a small bowl until blended.
- Assemble the bowls:
- Divide quinoa evenly among 4 meal-prep containers. Arrange sliced chicken, cherry tomatoes, purple cabbage, carrot, bell pepper, spinach, edamame, and cucumber in colourful, separate layers on top of the grains.
- Add dressing and garnish:
- Drizzle with dressing or pack dressing separately for freshness. Garnish with pumpkin seeds and parsley.
- Store:
- Store in the refrigerator for up to 4 days.
Pin it My family loves how each bowl feels customisable, and the kids love choosing their colours and veggies for the layers at mealtime. Everyone gets their favourite combination.
Required Tools
Medium saucepan, frying pan or grill pan, sharp knife, cutting board, whisk, mixing bowl, meal-prep containers
Allergen Information
Contains soy (edamame) and mustard (Dijon mustard). For nut allergies, ensure pumpkin seeds are processed in a nut-free facility. Always check ingredient labels for hidden allergens.
Nutritional Information (per serving)
Calories: 385. Total Fat: 15 g. Carbohydrates: 35 g. Protein: 30 g.
Pin it These bowls add colour and energy to your week, making meal-prep a celebration of healthy eating.
Recipe FAQs
- → How do I keep the layers visually separate?
Arrange each vegetable and protein ingredient in neatly separated sections atop the grains for perfect visual layers.
- → What alternative proteins can I use?
Replace chicken with grilled tofu or chickpeas to cater for plant-based or vegan diets with similar nutritional value.
- → Can I swap the quinoa for other grains?
Brown rice or farro both work well as the base, providing different textures and flavors in each bowl variation.
- → How can I add extra crunch?
Sliced radishes or toasted pumpkin seeds give lots of crispness to each bite, enhancing the overall texture profile.
- → Is it possible to prepare these bowls ahead?
Yes, assemble containers and refrigerate for up to 4 days. Pack dressing separately for ultimate freshness.
- → Are the bowls suitable for gluten- or dairy-free diets?
All main ingredients are naturally gluten- and dairy-free, perfect for those dietary requirements.