The Rainbow Quinoa Bowl with Grilled Chicken and Tahini Dressing is a colorful, nutritious, and satisfying meal that is perfect for lunch or dinner. Packed with vibrant vegetables, high-protein grilled chicken, wholesome quinoa, and a creamy yet healthy tahini dressing, this dish provides a complete balance of macronutrients. Each bite offers a delightful mix of textures and flavors that are both refreshing and hearty.
What is a Rainbow Quinoa Bowl?
A Rainbow Quinoa Bowl is a bright and nourishing dish made with a base of quinoa and topped with colorful vegetables and lean protein like grilled chicken. The ‘rainbow’ comes from the variety of vegetables like red bell peppers, purple cabbage, orange carrots, and green cucumbers—each providing unique nutrients and appealing color. The tahini dressing brings it all together with a slightly nutty, lemony flavor that’s delicious and wholesome.
Health Benefits and Precautions
Health Benefits
This bowl is loaded with health benefits from its individual ingredients:
- Quinoa: A complete plant-based protein and excellent source of fiber, iron, and magnesium. It helps in muscle repair and supports heart and digestive health.
- Grilled Chicken: A lean source of high-quality protein that supports muscle growth and keeps you full longer with minimal fat.
- Vegetables: Rich in vitamins, minerals, antioxidants, and fiber for overall health and improved immune function.
- Tahini: Made from sesame seeds, tahini is a good source of healthy fats, calcium, and antioxidants. It’s great for bone health and hormonal balance.
Precautions
While this is a healthy recipe, some people should keep the following in mind:
- Tahini is made from sesame seeds, a known allergen. Those with sesame allergies should substitute with a different dressing.
- If you’re on a low-sodium diet, reduce added salt or use a low-sodium chicken marinade.
Rainbow Quinoa Bowl with Grilled Chicken and Tahini Dressing Recipe
Ingredients
For the Bowl:
- 1 cup uncooked quinoa (yields about 3 cups cooked)
- 2 boneless, skinless chicken breasts
- 1 tablespoon olive oil (for grilling)
- 1 teaspoon garlic powder
- 1/2 teaspoon paprika
- Salt and pepper to taste
- 1/2 red bell pepper, sliced
- 1/2 yellow bell pepper, sliced
- 1 small cucumber, diced
- 1/2 cup shredded purple cabbage
- 1/2 cup shredded carrots
- 1 avocado, sliced (optional)
For the Tahini Dressing:
- 1/4 cup tahini
- 2 tablespoons lemon juice
- 1 tablespoon olive oil
- 1 tablespoon maple syrup or honey
- 2–3 tablespoons water (to thin)
- 1 small garlic clove, minced
- Salt to taste
Instructions
Step 1: Cook the Quinoa
Rinse 1 cup of quinoa under cold water. In a saucepan, combine quinoa with 2 cups of water and bring to a boil. Once boiling, reduce heat to low, cover, and simmer for about 15 minutes, or until the water is absorbed. Remove from heat and fluff with a fork. Let it cool slightly.
Step 2: Grill the Chicken
Rub the chicken breasts with olive oil, garlic powder, paprika, salt, and pepper. Heat a grill or grill pan over medium-high heat. Cook the chicken for about 6–7 minutes per side, or until the internal temperature reaches 165°F. Let it rest for 5 minutes before slicing.
Step 3: Prepare the Tahini Dressing
In a small bowl, whisk together tahini, lemon juice, olive oil, maple syrup (or honey), minced garlic, and salt. Slowly add water until the dressing reaches your desired consistency—smooth and pourable.
Step 4: Assemble the Bowl
In each serving bowl, add a scoop of cooked quinoa as the base. Arrange sliced grilled chicken, bell peppers, cucumber, purple cabbage, shredded carrots, and avocado slices on top. Drizzle generously with tahini dressing and garnish with sesame seeds or chopped parsley if desired.
Tips for Meal Prep and Serving
This Rainbow Quinoa Bowl works wonderfully for meal prep. Store each component separately in airtight containers in the fridge for up to 4 days. Reheat the quinoa and chicken before serving, or enjoy it cold as a refreshing salad-style bowl. It’s also great for packing as a nutritious lunch.
Final Thoughts
The Rainbow Quinoa Bowl with Grilled Chicken and Tahini Dressing is not just beautiful but also nourishing, filling, and easy to make. Whether you’re eating clean, trying to increase your protein intake, or exploring new healthy meal ideas, this recipe checks all the boxes. It’s perfect for families, busy professionals, or anyone looking to enjoy a colorful, nutrient-packed meal.
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