Lean Bowl Recipe

Cooked grains

If using quinoa or brown rice, cook ahead (1 cup cooked per bowl). For quinoa: rinse 1/3 cup dry quinoa and simmer with 2/3 cup water for 12–15 minutes until fluffy. For brown rice: cook per package instructions. Cool slightly before assembling.

Greens or raw bases

If using mixed greens, rinse and spin dry. For zucchini noodles or cauliflower rice, lightly steam or sauté 1–2 minutes and season with a pinch of salt; cool slightly.

Wash and prep all chosen vegetables. Halve cherry tomatoes, thinly slice cucumber and bell pepper, shred carrots, thinly slice red cabbage, and steam broccoli until tender-crisp (about 3–4 minutes). If using edamame, thaw/cook per package and drain. Slice avocado just before assembling to avoid browning.

If using chickpeas and you prefer them warmed or crisp: toss 1/2 cup drained chickpeas with 1/2 tsp olive oil, 1/8 tsp salt and roast at 200°C/400°F for 12–15 minutes until slightly crisp.

For extra-firm tofu: press 150 g tofu for 15–30 minutes to remove excess moisture. Cut into 1–2 cm cubes. Toss with 1/2 tsp olive oil, 1 tsp low-sodium soy sauce and 1/8 tsp black pepper.

Pan-sear tofu: heat 1 tsp oil in a nonstick skillet over medium-high heat. Add tofu cubes and cook 3–4 minutes per side until golden and slightly crisp. Remove and set aside.

For grilled chicken: season 100 g chicken breast with salt and pepper and grill or pan-sear 4–5 minutes per side until internal temperature reaches 74°C/165°F. Let rest 3 minutes and slice thinly.

For tempeh: slice 100 g tempeh thinly, pan-sear in 1 tsp oil 3 minutes per side until browned, or steam 5 minutes then pan-fry for better texture.

Make the simple dressing: in a small bowl whisk together 1 tbs olive oil, 1 tsp low-sodium soy sauce, 1 tsp rice vinegar, 1 tsp fresh lemon juice, 1/8 tsp salt, 1/8 tsp black pepper and 1/4 tsp chili flakes (if using). Taste and adjust seasoning.

Toast sesame seeds in a small dry skillet over medium heat 1–2 minutes until fragrant, shaking the pan; remove immediately so they don't burn.

Arrange 1 chosen base (about 1 cup cooked grain or 2 cups greens) in a bowl as the foundation.

Arrange four chosen vegetables/toppings in separate piles on top of the base (about 1/2 cup each for most items). Add your prepared protein (150 g tofu cubes, 100 g chicken, 100 g tempeh, or 1/2 cup chickpeas) on one side.

Drizzle the dressing evenly over the bowl (about 1–2 tbs). Sprinkle toasted sesame seeds and scallions, add avocado slices, and finish with microgreens or sprouts as desired.

Serve immediately. If storing for later, keep dressing separate and add within a few hours to prevent sogginess.