Winter Wellness High Protein

The dead of winter last year, I found myself staring at a refrigerator full of random ingredients after returning from a weeklong trip. Everything needed to be used, nothing seemed to go together, and I was too tired to think creatively about dinner. That chaotic evening produced something I now make intentionally: a bowl that feels like a warm hug when the wind is howling outside.

My sister was visiting during that same cold snap and we ate these bowls curled up on the couch with blankets draped over our legs. She kept pausing between bites to say how much she needed something nourishing but not heavy after weeks of holiday indulgences. Now whenever she texts me about feeling rundown, I send her this recipe instead of advice.

Ingredients

• 1 cup cooked quinoa: I cook extra at the start of the week so this comes together in minutes, but any grain works beautifully here
• 1 can chickpeas, drained and rinsed: These add protein and a creamy texture that balances the crunchier vegetables
• 200 g firm tofu, pressed and cubed: Pressing the tofu for even 15 minutes makes the difference between mushy and restaurant style crispy cubes
• 2 tbsp olive oil: Divided between roasting vegetables and pan frying tofu, this healthy fat helps absorption of all those fat soluble vitamins
• 1 small sweet potato, peeled and diced: The natural sweetness becomes concentrated when roasted, pairing perfectly with earthy spices
• 1 cup Brussels sprouts, halved: When roasted, these develop nutty, caramelized edges that even Brussels sprout skeptics love
• 1 cup shredded red cabbage: This stays crisp and adds a bright pop of color against the golden roasted vegetables
• 1 cup baby spinach: I toss this in raw and let the warm ingredients slightly wilt it without making it soggy
• 1 small carrot, julienned: The fresh crunch here is essential for texture contrast
• 1 small avocado, sliced: Creaminess that ties all the elements together and adds satisfying healthy fats
• 1 tsp ground cumin, 1 tsp smoked paprika, and 1/2 tsp ground turmeric: This spice blend gives warmth and anti inflammatory benefits that I swear by during cold season
• Salt and pepper, to taste: Do not skimp on seasoning the roasted vegetables or they will taste bland
• 3 tbsp tahini, 1 tbsp lemon juice, 1 tbsp maple syrup, and 2 tbsp warm water: Whisked together, this creates the most incredible creamy dressing that feels indulgent while being wholesome

Instructions

Roast the vegetables:

Preheat your oven to 200°C (400°F) and toss sweet potato and Brussels sprouts with olive oil and spices until coated

Crisp the tofu:

While vegetables roast, heat remaining olive oil in a skillet and cook tofu until golden and slightly crispy on all sides

Make the dressing:

Whisk tahini, lemon juice, maple syrup, warm water and salt until smooth and creamy, adding more water if needed

Build your bowls:

Divide quinoa among bowls and artfully arrange chickpeas, roasted vegetables, tofu and fresh vegetables on top

Finish and serve:

Drizzle with tahini dressing and enjoy immediately while everything is still warm

Save

This bowl became my go to lunch throughout last winter, and I noticed I felt better overall when I ate it regularly. Something about the combination of warming spices, protein, and fresh vegetables just works.

Making It Your Own

I have swapped roasted butternut squash for sweet potato when that is what I had on hand, and honestly, I prefer the slightly sweeter flavor. Sometimes I use kale instead of spinach and massage it with a little olive oil first to soften the leaves.

Meal Prep Magic

This recipe actually tastes better the next day when the spices have had time to meld. I keep the dressing separate and add it just before eating, which prevents everything from getting soggy.

The Perfect Winter Bowl Formula

Once you understand the structure of this bowl, you can mix and match based on what is in season or what needs using up. Start with a grain, add a protein, roast some vegetables, include something fresh and crunchy, and finish with a creamy dressing.

• Any roasted winter vegetable works here, so do not be afraid to experiment with what looks good
• The tahini dressing can be made in bulk and keeps in the refrigerator for up to a week
• Leftovers can be eaten cold, which makes them perfect for packed lunches

Save

There is something deeply satisfying about eating a bowl that looks this vibrant and tastes this good while knowing every ingredient is doing something good for your body.

Recipe FAQs

→ What protein sources are included in this bowl?

Quinoa, chickpeas, and tofu provide a balanced mix of plant-based protein, supporting satiety and nutrition.

→ How are the vegetables prepared?

Sweet potatoes and Brussels sprouts are tossed in olive oil and spices, then roasted until tender and golden.

→ What spices enhance the flavor of the bowl?

Ground cumin, smoked paprika, and turmeric add warmth and depth, complementing the roasted and fresh ingredients.

→ How is the dressing made?

A creamy tahini dressing is whisked with lemon juice, maple syrup, warm water, and salt to balance tangy and sweet notes.

→ Can this bowl accommodate dietary restrictions?

Yes, it includes a gluten-free option and is suitable for vegetarian diets; tofu can be substituted for other proteins if desired.