Secrets to High-Protein Veggie Bowls
Including the hemp heart, za'atar-inspired sprinkle that I'm adding to everything
Last week, I was reminded — by a great, to-the-point piece by
— of how straightforward it is to throw together a high-protein, plant-based bowl or salad. And that at the same time, it does require a little bit of intention and know-how. I wrote about this a bit in one of the pieces in my Protein Series, but I love how simply Vashuda lays it out, even making hers without “the usual suspects” when it comes to vegetarian eating, of tofu, dairy, and eggs.
If you’re trying to keep a closer track on protein counts, the key to doing it in a plant-based or even plant-heavy meal is variety. This is key to a healthful (and very delicious and satisfying) diet in general, but from a protein perspective, it’s extra important. Concentrated sources of protein just don’t exist in plants (except in processed protein isolates) as they do in, say, chicken breasts, so you’re going to have to get creative, creating a balanced meal from several different types of food.
I enjoy the challenge, and always aim to strike a nourishing balance. In the recipe I’m sharing today, I’m particularly excited about the flavorful, crunchy sprinkle, which I’ve been adding to all my salads, roasted veggies, and… pretty much everything else.
Za’atar — the herby-tart levantine spice blend — was my starting point for the crunchy topping, with the sesame seeds, tangy sumac, and floral thyme. Hemp hearts are the protein-boosting component in it, and in addition to them, I’ve added crushed, roasted almonds help to balance out the lightly bitter flavor of the hemp hearts (and to up the crunch).
For the body of the bowl, there’s quinoa and beans, obvious protein players, and I pad them with a bit of seasonal flair in the form of caramelized delicata squash, which is coming into season.
And for the final, protein-rich component, a generous smear of tahini-spiked Greek yogurt is smeared across the bottom of the bowl. This essentially functions as a high-protein alternative to a typical dressing. (I’ve got a non-dairy option below.)
It tallies up to 32 grams of protein. Here’s the breakdown:
½ cup quinoa: 8g
½ cup cooked chickpeas: 10g
3 heaping tablespoons tahini-yogurt whip: 5g
Roasted delicata, ¼ avocado, baby greens: 3g
1 ½ tablespoons hemp heart za’atar: 6g
The recipe below looks long, and as if there’ll be a lot of dishes. There might be if you decide to make everything all at once. But the idea here, and with “bowl cooking” in general, is to have made one or two of the components in advance, or swap them for whatever bits and bobs are leftover in your refrigerator (different roasted veggies, chunks of feta or a boiled egg, other steamed grains, other greens, you get the idea).
Because if you’ve got a few of the items on hand, it’s quick, satisfying, and genuinely fortifying meal.
Recipe Video
Protein Bowl with Roasted Delicata Squash & Hemp Heart Za’atar
Please embrace the modular vibe of this meal, swapping out any of the components for things you like better or have on hand: other roasted vegetables, another grain for the quinoa, jazz it up with your favorite veggie accents like picked onions or cucumbers, radishes, sprouts, etc.
Just in case you don’t know: Delicata squash does not need to be peeled.
If you haven’t cooked with sumac before, it’s a wonderful addition to the spice cupboard. Tart and tangy and boldly red in color, it’s definitely a brightener!
How I Cook Quinoa: Years ago I took a class with the cookbook author Marie Simmonds, who taught us to toast quinoa before adding the water. I really think improves both the texture and the flavor. To do it, rinse and drain 1 cup quinoa (using a fine-mesh sieve). Preheat a saucepan, a wide one if possible, over medium heat, then swirl in a glug of olive oil. Add the quinoa and stir frequently, scraping it up as it gets stuck, until the water mostly cooks off, the grains darken a shade, and things are fragrant. Then add 1 ½ cups water and a pinch of salt. Bring to a boil, then reduce to a simmer and cover the pan. Cook for about 15 minutes, until the water is absorbed and the grains are fluffy. This will make about 4 cups of cooked quinoa.
For a No-Yogurt/Nondairy Version: Replace the yogurt with a package of silken tofu, combining all ingredients in a blender until smooth, and then tasting carefully to dial in the balance of flavors.
Yield For 1 serving | Prep time About an hour total | Assembly time 5 minutes
Roasted Delicata Squash (4 servings)
2 delicata squash (about 1 ½ pounds)
About 2 tablespoons olive oil
Salt & pepper
Hemp Heart Za’atar (6 servings)
6 tablespoons (60g) shelled hemp hearts
3 tablespoons (30g) roasted almonds
2 tablespoons (18g) toasted sesame seeds
4 teaspoons ground sumac
1 teaspoon dried thyme
¼ teaspoon fine sea salt
Tahini-Yogurt Whip (4 servings)
¾ cup Greek yogurt
Juice of 1 lemon
1 to 2 tablespoons well-stirred tahini
1 to 2 teaspoons maple syrup
1 clove garlic, finely grated or minced
½ teaspoon fine sea salt
For Each Bowl
3 heaping tablespoons Tahini-Yogurt Whip
½ cup cooked quinoa (see note above)
½ cup canned or home-cooked (and drained) chickpeas
About 1 cup Roasted Delicata Squash
¼ avocado, sliced or diced
Handful baby arugula, spinach, or other tender greens
1 ½ tablespoons Hemp Heart Za’atar
Olive oil, for drizzling
1. Roast the squash: Preheat the oven to 425°F, and line a sheet pan with parchment paper. Slice each squash in half lengthwise and scoop out the seeds. Slice the halves lengthwise once more, then cut each quarter into strips on the bias, about ½ inch thick. Toss with the oil, a few big pinches of salt, and pepper on the sheet pan, then roast until caramelized and tender, 20 to 25 minutes.
2. Make the za’atar: Crush the almonds in a mortar and pestle, or coarsely chop them, and combine with the remaining ingredients. Taste and adjust seasonings.
3. Make the tahini-yogurt whip: Stir together all ingredients in a bowl, then add water, about a tablespoon at a time, to loosen the texture until it takes on a lighter, whipped consistency, but is still stable enough to smear.
4. To assemble a bowl, smear the tahini-yogurt whip over the bottom of a shallow bowl or plate, then arrange scoops of the quinoa, chickpeas, squash, and avocado over it. Top with the greens, then drizzle lightly with a bit of olive oil and sprinkle the za’atar generously over everything. Mix the components together as you eat it.
This is just what I needed right now. Thanks, Lukas!
Sounds delicious. My spouse and I are now of that age where more protein is recommended, and I'd prefer to focus on less processed vegan options, so this sounds like it could be a great option. What do you think about the plant-based Greek yogurt options?