Citrus & Tahini Quinoa Bowl
Brighten Your Mornings with the Citrus & Tahini Quinoa Bowl
Mornings call for something fresh, nourishing, and vibrant—a breakfast that fuels your body while delighting your senses. Enter the Citrus & Tahini Quinoa Bowl: a sunny, plant-powered dish that balances creamy, tangy, and sweet flavors in every bite.
This bowl is a celebration of textures and colors—fluffy quinoa infused with zesty lemon and rich tahini, topped with juicy mango, cara cara oranges, creamy avocado, crisp pear, and crunchy pecans. A sprinkle of flake salt heightens each flavor, making it a perfect harmony of savory and sweet.
Packed with plant-based protein, healthy fats, and fiber, this bowl keeps you energized without weighing you down. It’s also endlessly adaptable—swap fruits with the seasons, add a drizzle of maple syrup for extra sweetness, or toss in some greens for an extra nutrient boost.
Whether you need a quick yet wholesome weekday breakfast or a leisurely weekend brunch centerpiece, this bowl is as satisfying as it is beautiful. Let each spoonful remind you that eating well should be as joyful as it is nourishing. Rise, shine, and dig in! 🌿🍊✨
Citrus & Tahini Quinoa Bowl
(2 servings)
Citrus & Tahini Quinoa Bowl Ingredients
1 cup quinoa, rinsed
2 cups water
½ tsp salt (plus flake salt for topping)
1 tbsp fresh lemon juice
1 tbsp tahini
1 mango, peeled and diced
1-2 cara cara oranges, peeled, cut into wheels
1 avocado, peeled, halved and sliced
1 pear, diced
2 tbsp chopped pecans
Citrus & Tahini Quinoa Bowl Instructions
Cook the quinoa: In a saucepan, combine quinoa, water, and salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed. Remove from heat and let sit for 5 minutes.
Flavor the quinoa: Stir in lemon juice and tahini while the quinoa is still warm. Adjust seasoning if needed.
Assemble the bowls: Divide the quinoa between two bowls. Arrange mango, orange wheels, avocado slices, and diced pear on top.
Finish with crunch & salt: Sprinkle with chopped pecans and a pinch of flake salt for a savory contrast.
This bowl is packed with protein, healthy fats, and refreshing fruit—perfect for a nourishing start to the day!
The Health and Nutrition of the Citrus & Tahini Quinoa Bowl
Breakfast is often called the most important meal of the day, and the Citrus & Tahini Quinoa Bowl is a powerhouse of nutrients designed to energize, satisfy, and support overall well-being. Packed with plant-based protein, healthy fats, fiber, vitamins, and antioxidants, this bowl is more than just a delicious meal—it’s a nourishing start to your day. Let’s break down its key components and their health benefits.
1. Quinoa: The Protein-Packed Base
Quinoa, the foundation of this bowl, is a complete protein, meaning it contains all nine essential amino acids—a rarity among plant foods. This makes it especially valuable for vegans and vegetarians. A single cup of cooked quinoa provides about 8 grams of protein, along with 5 grams of fiber, aiding digestion and promoting satiety.
Quinoa is also rich in:
Magnesium – Supports muscle and nerve function, blood sugar control, and bone health.
Iron – Helps transport oxygen in the blood, combating fatigue.
Manganese & Phosphorus – Important for metabolism and bone strength.
B Vitamins – Support energy production and brain function.
When cooked with a pinch of salt and enhanced with lemon juice and tahini, quinoa becomes a flavorful, nutrient-dense base that keeps you full for hours.
2. Tahini: Creamy, Heart-Healthy Fats
Tahini, made from ground sesame seeds, adds a rich, nutty depth to the bowl while contributing:
Healthy fats – Primarily monounsaturated and polyunsaturated fats, which support heart health and reduce inflammation.
Calcium & Magnesium – Essential for bone strength and muscle function.
Antioxidants (sesamin & sesamol) – Help combat oxidative stress and may support liver health.
The combination of tahini and lemon juice not only enhances flavor but also improves the absorption of iron from quinoa, thanks to the vitamin C in lemon.
3. Fresh Fruits: Vitamins, Hydration & Antioxidants
The mango, cara cara orange, pear, and avocado bring a burst of vitamins, fiber, and natural sweetness:
Mango – High in vitamin C (immune support) and vitamin A (vision and skin health).
Cara Cara Oranges – A great source of vitamin C, lycopene, and beta-carotene, which fight inflammation and support heart health.
Pear – Provides soluble fiber (good for gut health) and vitamin K (important for blood clotting and bones).
Avocado – Loaded with monounsaturated fats (great for heart health), potassium (regulates blood pressure), and fiber (aids digestion).
Together, these fruits add natural sweetness, hydration, and a spectrum of phytonutrients that protect against chronic diseases.
4. Pecans: Crunchy, Nutrient-Dense Topping
Pecans contribute:
Healthy fats – Including oleic acid, which supports cardiovascular health.
Antioxidants (flavonoids & vitamin E) – Help reduce oxidative stress.
Zinc & Magnesium – Support immune function and nerve health.
A small handful adds satisfying crunch and extra staying power to the meal.
5. Flake Salt: Electrolyte Balance
A light sprinkle of flake salt enhances flavor while providing trace minerals like sodium, which is essential for nerve function and hydration—especially important after overnight fasting.
Nutritional Summary (Per Serving, Approximate)
Calories: ~450-500
Protein: 12-15g
Fiber: 10-12g
Healthy Fats: 20-25g
Vitamins & Minerals: High in vitamin C, vitamin A, magnesium, iron, and potassium
Why This Bowl is a Nutritional Win
Balanced Macros – A perfect mix of complex carbs, plant protein, and healthy fats stabilizes blood sugar.
Gut-Friendly – High fiber from quinoa, fruits, and nuts supports digestion.
Anti-Inflammatory – Rich in antioxidants and omega fatty acids.
Sustained Energy – No sugar crashes, just long-lasting fuel.
Final Thoughts
The Citrus & Tahini Quinoa Bowl isn’t just a meal—it’s a wellness ritual. Whether you’re looking for a post-workout recharge, a brain-boosting breakfast, or simply a delicious way to eat more plants, this bowl delivers. By combining whole, nutrient-dense ingredients, it proves that healthful eating can be as vibrant and enjoyable as it is beneficial.
