Description
A balanced, packable bowl that hits the trifecta for workdays: smart carbs for energy, protein for satiety, and healthy fats for focus. Meal-prep friendly, endlessly customizable, and delicious hot or cold perfect for your healthy lunch ideas playbook.
Focus keyword: healthy lunch ideas
Ingredients
1 large sweet potato (about 14 oz / 400g), peeled and cubed (3/4-inch)
1 tbsp olive oil + pinch salt/pepper (for roasting)
2 cups cooked quinoa or brown rice (warm or chilled)
1 (15-oz / 425g) can black beans, drained & rinsed
1 cup cherry tomatoes, halved
1 cup cucumber, diced
1 ripe avocado, sliced (or 3 tbsp hummus for no-cut option)
2 cups leafy greens (spinach, arugula, or mixed greens)
2 tbsp toasted pepitas or almonds (crunch!)
Optional extras: shredded carrots, corn, feta, pickled onions
Tahini-Lemon Dressing
3 tbsp tahini
2 tbsp lemon juice (or lime)
1 tbsp olive oil
1–2 tbsp water (to thin)
1 tsp maple syrup or honey
1/2 tsp Dijon mustard
1/4–1/2 tsp fine salt + black pepper to taste
Instructions
1. Roast sweet potato: Preheat oven to 425°F (220°C). Toss cubes with 1 tbsp olive oil, salt, and pepper. Roast on a lined sheet 18–24 minutes until tender and caramelized at edges; cool slightly.
2. Make dressing: Whisk tahini, lemon, olive oil, maple, Dijon, salt, pepper. Add water until pourable and creamy.
3. Assemble bowls (4 servings): Divide greens and grains among 4 containers. Top with roasted sweet potato, black beans, tomatoes, cucumber, and avocado (or hummus). Sprinkle pepitas/almonds.
4. Dress & pack: Drizzle dressing just before eating, or pack separately. Enjoy chilled or room temp; or warm grains and sweet potato first, then top with cold veggies.
Notes
Macros & balance: This bowl balances complex carbs (grains + sweet potato), plant protein (black beans), and healthy fats (tahini/avocado) for steady energy through the afternoon.
No-cook days: Swap roasted sweet potato for pre-cooked beets or jarred roasted peppers; use canned lentils; keep grains from a microwave pouch.
Kid-friendly bento: Serve components deconstructed—crackers or mini pitas, bean dip/hummus, sweet potato cubes, and chopped veg with a small dressing cup.
Variations: Use tofu or chicken; try farro or couscous; add feta, olives, or a chili-lime crema. For vegan, use maple (not honey) and skip dairy add-ins.
Meal prep: Keeps 3–4 days refrigerated. Store dressing separately. Avocado browns—add day-of or replace with hummus/edamame.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Lunch / Meal Prep
- Method: Roasted + No-Cook Assembly
- Cuisine: Global
Nutrition
- Serving Size: 1 bowl (1/4 recipe)
- Calories: 520
- Sugar: 10g
- Sodium: 520mg
- Fat: 22g
- Saturated Fat: 3g
- Unsaturated Fat: 18g
- Trans Fat: 0g
- Carbohydrates: 68g
- Fiber: 14g
- Protein: 16g
- Cholesterol: 0mg