Spelt and Quinoa Grain Bowls with Tahini Dressing

A Fresh Take on Everyday Bowls

This spelt and quinoa grain bowl brings together earthy grains, crisp vegetables, and a creamy tahini dressing for a filling yet refreshing meal. It’s a satisfying mix of textures and flavours — nutty, tangy, and slightly sweet. Perfect for meal prep, lunch on the go, or a light dinner.

Both spelt and quinoa are nutrient-rich, offering fibre and protein that keep you full for hours. Combined with roasted or fresh vegetables and a drizzle of tahini, this simple bowl transforms into something truly delicious.

Why You’ll Love This

It’s an easy, fuss-free dish that’s great warm or cold. The dressing adds a punch of flavour without heavy oils or dairy, and the grains give a hearty base that pairs with almost any topping you fancy.

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This recipe is also endlessly flexible — swap veggies, add roasted chickpeas, or toss in herbs for extra freshness. It’s balanced, colourful, and genuinely good for you.

Print Recipe

High-Fibre

Spelt and Quinoa Grain Bowls with Tahini Dressing

Author: Valentina Cuisine: British Courses: Main Dish Recipe Keys: H healthy bowl L lunch Q quinoa S spelt T tahini dressing V vegetarian

Difficulty: Beginner Prep Time 15 mins Cook Time 25 mins Total Time 40 mins

Servings: 4 Estimated Cost: £ 6 Calories: 420

Best Season: Suitable throughout the year

Dietary:

D Dairy-Free V Vegetarian

Description

A wholesome, protein-packed bowl of spelt, quinoa, and vibrant veggies drizzled with a creamy tahini dressing — perfect for lunch or dinner.

Ingredients

Cook Mode Cooking Mode Disabled

Servings

For the grain base:

• 100 g spelt grains (rinsed)
• 100 g quinoa (rinsed)
• 600 ml water (for cooking)
• ½ tsp sea salt

For the bowl toppings:

• 1 medium carrot (grated)
• 1 red pepper (sliced)
• 100 g cherry tomatoes (halved)
• 50 g baby spinach (fresh)
• 1 small avocado (sliced)
• 2 tbsp roasted seeds (pumpkin or sunflower)

For the tahini dressing:

• 3 tbsp tahini (smooth)
• 1 lemon (juiced)
• 1 tbsp olive oil
• 1 clove garlic (crushed)
• 3 tbsp warm water (adjust for consistency)
• ½ tsp salt
• ¼ tsp black pepper

Instructions

Cook the grains.

1. In a saucepan, combine spelt, quinoa, water, and salt. Bring to a boil, then reduce heat and simmer for 20–25 minutes until tender. Drain any excess water and set aside.

Prepare the dressing.

1. In a bowl, whisk together tahini, lemon juice, olive oil, garlic, water, salt, and pepper until smooth. Adjust thickness with more water if needed.

Assemble the bowls.

1. Divide the cooked grains into bowls. Top with carrot, pepper, tomatoes, spinach, and avocado.

Add finishing touches.

1. Drizzle generously with tahini dressing and sprinkle with roasted seeds if using. Serve warm or chilled.

Nutrition Facts

Servings 4

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Amount Per Serving

Calories 420kcal

% Daily Value *

Total Fat 18g28%

Saturated Fat 2g10%

Sodium 350mg15%

Potassium 720mg21%

Total Carbohydrate 48g16%

Dietary Fiber 8g32%

Sugars 4g

Protein 13g26%

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* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Additional Notes

You can cook the grains ahead and refrigerate them for up to 3 days. The dressing also keeps well in the fridge for about a week.

Storage: Store leftovers in airtight containers for up to 3 days.

Keywords: spelt, quinoa, healthy bowl, tahini dressing, vegetarian, lunch, meal prep