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.

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.

Prep Time 15 mins

Cook Time 25 mins

Total Time 40 mins

Cuisine: British

Courses: Main Dish

Difficulty: Beginner

Servings: 4

Estimated Cost: 6

Calories: 420

Best Season: Suitable throughout the year

Dietary: Dairy-Free, 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

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.

2
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.

3
Divide the cooked grains into bowls. Top with carrot, pepper, tomatoes, spinach, and avocado.

Add finishing touches.

4
Drizzle generously with tahini dressing and sprinkle with roasted seeds if using. Serve warm or chilled.

Nutrition Facts

Servings 4

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%

* 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

Tips & Variations

Protein boost: Add grilled halloumi, roasted chickpeas, or shredded chicken.
Flavour twist: Stir a spoon of harissa or pesto into the dressing.
Make it vegan: It already is! Just double-check your tahini has no added ingredients.
Add crunch: Sprinkle with toasted almonds or crushed walnuts.

Conclusion

This spelt and quinoa bowl is proof that healthy food doesn’t have to be dull. Every bite is balanced, colourful, and satisfying. Make a batch, keep it chilled, and you’ve got lunches sorted for days. Try it this week and see how simple wholesome eating can be!

Read it online: https://greatbritishspeltrecipes.com/recipe/spelt-and-quinoa-grain-bowls-with-tahini-dressing/

Valentina

A dietitian with a passion for spelt cooking. After trying different diets, I found spelt works best in my kitchen. Join me for simple, delicious recipes that bring out the best in this ancient grain!