Be ‘Bowled’ Over by These Satisfying, Healthful Lunches

Photo Credit: Statepoint


Strapped for time? By stocking the pantry well and setting aside some weekend prep time, you can create a whole week of great lunches in just an hour.

One bowl wonders are perfect for toting to work or school or enjoying at home. Simply choose a grain, a hearty root vegetable, some good-for-you greens, a simple sauce and flavorful toppings, like olives.

This Sweet Potato Tahini Bowl recipe conveniently yields 4-5 servings, perfect for an entire week.


• 1 1/2 cups quinoa, rinsed

• 2 2/3 cups vegetable broth

• 1/2 cup Pearls Sliced Kalamata Olives or Whole Kalamata Olives, sliced

Sweet Potato Ingredients:

• 1 large sweet potato, peeled and chopped into 1/2 inch cubes

• 1 tablespoon extra virgin olive oil

• 1/2 teaspoon salt

• 1/4 teaspoon pepper

Chickpea Ingredients:

• 1 15-ounce can chickpeas, drained and rinsed

• 2 teaspoons extra virgin olive oil

• 1/2 teaspoon smoked paprika

• 1/2 teaspoon chili powder

• 1/2 teaspoon garlic salt

• 1/4 teaspoon each salt and pepper

Kale Ingredients:

• 5 cups roughly chopped kale

• 2 large cloves garlic, minced

• 2 teaspoons extra virgin olive oil

• 1/4 teaspoon each salt and pepper

Tahini Dressing Ingredients:

• 1/4 cup tahini

• 2 tablespoons lemon juice

• water as needed

• 1 tablespoon extra virgin olive oil


• Bring quinoa and vegetable broth to boil in small heavy-bottomed saucepan over medium heat. Reduce heat to low and simmer, covered, until broth is absorbed, 15-20 minutes. Remove from heat and let rest for 5 minutes. Fluff with fork.

• Meanwhile, preheat the oven to 450 degrees F. Toss sweet potato in olive oil, salt, and pepper and spread in even layer on a parchment-lined baking sheet.

• Toss chickpeas in olive oil and spices, and spread in even layer on a second parchment-lined baking sheet.

• Place baking sheets in oven side-by-side, if possible (if not, rotate pans top to bottom, front to back halfway through). Roast chickpeas for 15 minutes. Continue roasting sweet potato for 15 minutes longer, until soft and starting to turn golden brown on edges. Remove from heat and set aside.

• While sweet potatoes and chickpeas bake, heat 2 teaspoons olive oil over medium heat in large skillet. Add kale, garlic, salt, and pepper and cook, stirring, until kale begins to wilt, about 5-8 minutes.

• Mix all the tahini dressing ingredients together in food processor or with whisk. If dressing is too thick, add water until it can be drizzled.

• Assemble the bowls. Divide quinoa evenly. Top with chickpeas, sweet potato, kale, and slice Kalamata olives. Drizzle with tahini dressing and serve.

Try making your own combinations with whole grain rice or wheat berries, spinach or any dark greens and winter squash. For a finishing kick of bold flavor, add your favorite olives, such as Pearls Garlic or Jalapeno Stuffed Queen Olives or Mixed Greek Medley.

Get unstuck from your lunch rut with single bowl meals, which are versatile, healthful and convenient.