FitCampPRO / DreamFitPRO — Daily Pulse Recipe

Day 19 — Lunch

Mediterranean Quinoa Bowl with Roasted Vegetables, Chickpeas, and Tahini

Image of quinoa bowl with vegetables and chickpeas

Purpose: fiber + protein · Nutrix Score: 9/10

Makes: 1 serving · Prep time: 10 minutes · Cook time: about 20 minutes

Ingredients

  • ½ cup cooked quinoa
  • 1 cup roasted vegetables (zucchini, peppers, or squash)
  • ⅓ cup canned chickpeas, drained
  • 1–2 tablespoons tahini dressing (or hummus thinned with lemon and olive oil)

Directions

  1. Prep the quinoa. Cook quinoa according to the package if you do not already have leftovers. Fluff with a fork.
  2. Roast the vegetables. Toss vegetables with a little olive oil, salt, and pepper. Roast at 425°F for about 20 minutes, until tender.
  3. Build the bowl. Place quinoa in a bowl. Top with roasted vegetables and chickpeas. Drizzle with tahini dressing.

Make-ahead and dorm-friendly options

  • Cook a big batch of quinoa and roast extra vegetables on the weekend. Store separately in the fridge for up to 4 days.
  • No oven? Use leftover roasted vegetables or microwave-steam fresh vegetables.

Heavy training or game day

Add a piece of fruit or a few extra chickpeas so lunch carries the athlete through a long afternoon.

Food safety reminder

Keep cooked quinoa and vegetables cold until serving, and eat within a few hours if not refrigerated.

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