Warm bowl with quinoa, roasted pumpkin and tahini dressing

This warm bowl with quinoa, roasted pumpkin and tahini dressing is a balanced, filling meal suitable for both lunch and dinner, with a focus on stable blood sugar levels and a complete nutrient intake. Quinoa provides complete plant protein with all essential amino acids and contributes to long-lasting satiety. Roasted pumpkin adds complex carbohydrates, beta-carotene and natural sweetness without a sharp rise in blood glucose. Chickpeas are rich in plant protein and fiber, which support gut health and glycemic control. Baby spinach or arugula bring magnesium, folate and antioxidants, while tahini dressing provides healthy fats, calcium and sesame lignans with anti-inflammatory benefits. The combination of protein, fibre and fat makes this dish suitable for people with insulin resistance and for maintaining energy balance during the day.

🥗 PORTIONS: 2-3 | ⏳ PREPARATION TIME: 30 MIN

INGREDIENTS

• 1 cup cooked quinoa (from ~70-80 g dry)
• 250-300 g pumpkin, diced
• 100 g canned chickpeas, washed and drained
• 1 handful baby spinach or arugula
• 1 tbsp olive oil
• Sea salt and pepper to taste
  
  For the tahini dressing:
• 1 tbsp tahini
• 1 tbsp lemon juice
• 1 tsp olive oil
• 1-2 tbsp water (to desired thickness)
• Pinch of salt
• Garlic powder (optional)

METHOD OF PREPARATION

1. Preheat the oven to 200°C. Arrange the pumpkin on a baking tray, season with olive oil and salt and bake for about 20 minutes until golden and soft in texture.
2. Cook the quinoa according to the package instructions (usually a 1:2 ratio with water) and let it cool slightly.
3. Heat the chickpeas briefly in a dry pan to make them more flavorful and with a more pleasant texture.
4. In a bowl, combine the quinoa, baby spinach (or arugula), roasted squash and chickpeas.
5. In a small bowl, whisk together all the ingredients for the tahini dressing until smooth and creamy.
6. Pour the dressing over the bowl just before serving and stir gently.

NUTRITIONAL VALUES (approx. for 1 serving for 2 servings)

• Calories: ~420 kcal
• Protein: ~15 g
• Fat: ~18 g
• Carbohydrates: ~45 g
• Fibre: ~11 g

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