High-Protein Black Bean, Quinoa and Edamame Bowl by @deliciouslyella

10 min

2 servings

🫘

400 g

Black beans

🌾

200 g

Cooked quinoa

🫘

1

Tofu

🫗

2 tbsp

Toasted sesame oil

🌶️

1 tsp

Paprika

🌶️

1

Red chilli

🍋

2

Lemon

🫘

100 g

Frozen edamame beans

🥬

100 g

Baby leaf spinach

🌱

2 tbsp

Tahini

🧈

2 tbsp

Almond butter

🥢

2 tbsp

Soy sauce

🥢

2 tbsp

Tamari

  1. Drain
    • Black beans

    Drain and rinse the black beans.

  2. Cube
    • Tofu

    Cube the tofu.

  3. Slice
    • Red chilli

    Finely slice the red chilli.

  4. Zest
    • Lemon

    Zest the lemon.

  5. Step
    • Frozen edamame beans

    Defrost the frozen edamame beans.

  6. Wash
    • Baby leaf spinach

    Wash and shred the baby leaf spinach.

  7. Juice
    • Lemon

    Juice the lemon.

High-Protein Black Bean, Quinoa and Edamame Bowl by @deliciouslyella

10 min

2 servings

🫘

400 g

Black beans

🌾

200 g

Cooked quinoa

🫘

1

Tofu

🫗

2 tbsp

Toasted sesame oil

🌶️

1 tsp

Paprika

🌶️

1

Red chilli

🍋

2

Lemon

🫘

100 g

Frozen edamame beans

🥬

100 g

Baby leaf spinach

🌱

2 tbsp

Tahini

🧈

2 tbsp

Almond butter

🥢

2 tbsp

Soy sauce

🥢

2 tbsp

Tamari

Preparation Steps

  1. Step 1/7

    Drain and rinse the black beans.

    🫘Black beans
    🧺Colander

  2. Step 2/7

    Cube the tofu.

    🫘Tofu
    🪵Cutting board
    🔪Knife

  3. Step 3/7

    Finely slice the red chilli.

    🌶️Red chilli
    🪵Cutting board
    🔪Knife

  4. Step 4/7

    Zest the lemon.

    🍋Lemon
    🍋Zester

  5. Step 5/7

    Defrost the frozen edamame beans.

    🫘Frozen edamame beans

  6. Step 6/7

    Wash and shred the baby leaf spinach.

    🥬Baby leaf spinach
    🪵Cutting board
    🔪Knife

  7. Step 7/7

    Juice the lemon.

    🍋Lemon
    🍋Citrus juicer

Composition

Ingredients

Types

Legumes, Grains, Soy, Protein, Oil, Spices, Vegetables, Fruit, Condiment, Nuts

Ingredients

Black beans, Cooked quinoa, Tofu, Toasted sesame oil, Paprika, Red chilli, Lemon, Frozen edamame beans, Baby leaf spinach, Tahini, Almond butter, Soy sauce, Tamari

Notes

Black beans (1 can, drained and rinsed), Tofu (1 block, cubed), Red chilli (finely sliced), Lemon (zested), Baby leaf spinach (washed and shredded), Tahini (for the dressing, almond butter alternative), Almond butter (for the dressing, tahini alternative), Soy sauce (for the dressing, tamari alternative), Tamari (for the dressing, soy sauce alternative)

Allergens

Soy, Sesame, Tree nuts, Gluten

Dietetics

Dietary regimen

Vegetarian, Pescatarian, Egg-Free, High-Protein

Calories

590 kcal

Macro nutrients

Protein: 31g, Carbohydrates: 62g, Fat: 28g, Fiber: 18g, Sugars: 6g

Nutritional Information

Minerals

Iron: 6mg, Calcium: 220mg, Magnesium: 110mg, Potassium: 900mg, Sodium: 1050mg, Zinc: 3mg

Vitamins

Vitamin C: 35mg, Vitamin K: 120mcg, Folate: 180mcg, Vitamin A: 250mcg

Preparation

Time Information

Preparation

10 minutes

Overall

10 minutes

Difficulty

Level

Easy (1/4)

Steps

7 steps

Equipments

Utensils

Colander, Cutting board, Knife, Zester, Citrus juicer, Mixing bowl, Whisk

Appliances

to inform

Type

Type

Type Of Dish

Main Course, Salad

Occasions

Everyday, Post-workout, Quick Lunch

Origin

Source

Platform

instagram

Original Creator

@deliciouslyella

Origin

Cuisine

to inform

Geographic

to inform

Various

Aspect

Texture

Creamy, Crunchy, Tender, Chewy

Flavors

Creamy, Zesty, Nutty, Smoky, Savory, Spicy

Other

Price

Low

Recommended Preservation

fridge

Preservation Infos

leftovers : 2-3 days (store in an airtight container,keep dressing separate if possible,consume chilled or gently reheated the grains/beans/tofu portion), freezer : 1 month (freeze the bean, quinoa, tofu and edamame mixture without the dressing and fresh spinach,thaw in the fridge before eating,add fresh dressing and spinach after thawing)