Print

Easy Weeknight Bowl Meals: A Flavorful Journey into Quick, Nutritious Dinners

Print Recipe

These easy weeknight bowl meals are quick to make, healthy, and endlessly versatile. With grains, veggies, tofu, and a zesty dressing, they’re perfect for busy evenings.

Ingredients

Scale
  • 1 cup quinoa or brown rice
  • 2 cups mixed greens (spinach, kale, arugula)
  • 1 cup cherry tomatoes, halved
  • 1 medium cucumber, sliced
  • 1 avocado, sliced
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 block (14 oz) firm tofu, cubed
  • 2 tablespoons olive oil
  • 1 tablespoon soy sauce or tamari
  • 1 tablespoon lemon juice
  • 1 teaspoon smoked paprika
  • Salt and pepper to taste
  • Optional: 1/4 cup chopped fresh herbs (cilantro, parsley)
  • Optional: 1/4 cup crumbled feta or goat cheese
  • Optional: 1/4 cup roasted nuts or seeds (almonds, sunflower seeds)
  • Optional: Drizzle of balsamic glaze or hot sauce

Instructions

  1. Rinse 1 cup of quinoa or brown rice. In a saucepan, combine with 2 cups of water and a pinch of salt. Bring to a boil, then simmer until tender (15-20 min for quinoa, 30-35 min for brown rice).
  2. Pat tofu dry and cut into 1-inch cubes. Toss with 1 tbsp olive oil, 1 tbsp soy sauce, 1 tsp smoked paprika, salt and pepper.
  3. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
  4. Spread tofu on the baking sheet. Bake for 25-30 minutes, flipping halfway, until golden and crispy.
  5. Wash and chop mixed greens. Slice cherry tomatoes, cucumber, and avocado.
  6. Divide cooked grains into 4 bowls. Top with greens, tomatoes, cucumber, avocado, and black beans.
  7. Add roasted tofu, drizzle with 1 tbsp olive oil and 1 tbsp lemon juice. Add any optional toppings.
  8. Serve warm with salt and pepper to taste.

Notes

For more flavor, marinate the tofu overnight. Use pre-cooked grains or canned beans to save time. Taste and adjust seasoning before serving.

Nutrition

Keywords: bowl meals, tofu bowls, easy dinners, healthy weeknight meals

Find it online: https://www.eatbrightly.com/easy-weeknight-bowl-meals/