Sprouted Mung Bowl with Coconut Quinoa Beet Tahini

Every now and then, I come across a dish that feels like a warm hug on a plate. The Sprouted Mung Bowl with Coconut Quinoa Beet Tahini is one of those dishes. It’s vibrant, nutritious, and packed with flavors that dance on your palate. I remember the first time I made this bowl; it was a sunny spring afternoon, and I was looking for something light yet satisfying. The combination of textures and flavors—from the earthy mung beans to the creamy coconut—captivated me immediately.

As I prepared the beet tahini, the kitchen transformed into a colorful haven, and the aroma filled the air, coaxing my family into the room. Everyone was curious about this bright bowl and eager to dig in. The best part? It’s as nourishing as it is delicious. You can feel the goodness of each ingredient, making it perfect for a light lunch or a hearty dinner. This dish is not just about feeding your body; it’s about nourishing your soul.

With the weather warming up, I find myself craving fresh, vibrant meals, and this bowl fits the bill perfectly. It’s like spring in a dish, bringing a burst of color and flavor to the table. Trust me, you’ll want to make the Sprouted Mung Bowl with Coconut Quinoa Beet Tahini tonight—your taste buds will thank you!

What You’ll Need for Sprouted Mung Bowl with Coconut Quinoa Beet Tahini

Creating the perfect Sprouted Mung Bowl with Coconut Quinoa Beet Tahini begins with fresh, high-quality ingredients. Each component plays its role, working in unison to create a delicious and nutritious meal. The star players in this dish include mung beans, quinoa, and the vibrant beet tahini sauce. Together, they bring a delightful combination of flavors and textures that make this dish truly special.

• 1 small-medium beet, scrubbed – The base of our creamy tahini sauce, offering a natural sweetness and vibrant color.
• 1 small garlic clove, chopped – Adds depth and a savory note to the beet tahini.
• ¼ cup tahini – A rich, creamy base for our sauce, packed with flavor and nutrients.
• ¼ cup water – Helps to blend the tahini and beet into a smooth sauce.
• 2 tablespoons balsamic vinegar – Provides a tangy balance to the sweetness of the beet.
• 1 tablespoon olive oil – Adds richness and helps to sauté the shallots.
• ½ teaspoon pure maple syrup – Enhances the natural sweetness of the dish.
• ¼ teaspoon Tamari soy sauce – Adds umami and depth of flavor.
• sea salt and ground pepper, to taste – Essential seasonings to enhance the overall taste.
• 2 teaspoons olive oil – For sautéing the shallots, bringing warmth and flavor.
• ½ cup finely diced shallots (1 large shallot) – Adds sweetness and texture to the quinoa.
• ¼ cup finely shredded unsweetened coconut – Offers a tropical crunch and complements the quinoa.
• 1 teaspoon ground coriander – A warm spice that adds complexity to the dish.
• pinch chili flakes – A hint of heat to elevate the flavor profile.
• 1 cup quinoa, rinsed – The hearty base of our bowl, packed with protein.
• 1 cup full-fat coconut milk (from a can) – Adds creaminess and a rich taste to the quinoa.
• 1 cup vegetable stock – Infuses the quinoa with flavor as it cooks.
• sea salt, to taste – Essential for seasoning the quinoa perfectly.
• scant cup mung bean sprouts – Fresh and crunchy, adding a delightful texture.
• 1 English cucumber, peeled into ribbons – Refreshing and light, perfect for topping.
• ¼ cup chopped fresh dill – A bright herb that complements the flavors beautifully.

Instructions for Sprouted Mung Bowl with Coconut Quinoa Beet Tahini

Making the Sprouted Mung Bowl with Coconut Quinoa Beet Tahini is a rewarding process that fills your kitchen with delightful aromas. Follow these simple steps to create a dish that looks as good as it tastes.

1. Start by placing the beet in a medium saucepan and covering it with water. Bring the pot to a boil and then reduce the heat to simmer. Cook until the beet is soft when pierced with a paring knife, about 30 to 40 minutes. This step is crucial as it ensures a tender and easily peelable beet.
2. Once the beet is cooked, carefully remove it from the water and let it cool slightly. The skin should slip off easily—this is a satisfying moment! Once it’s cool enough to handle, peel the beet and chop it roughly. The vibrant color is just stunning!
3. Place the chopped beet into an upright blender. Add the chopped garlic, tahini, water, balsamic vinegar, olive oil, maple syrup, Tamari soy sauce, salt, and pepper. Blend on high until completely smooth. You want a luscious, creamy consistency that will coat your quinoa perfectly.
4. Next, rinse out the medium saucepan you used for the beet. Set it over medium heat and pour in the olive oil. Once hot, add the shallots to the pan. Sauté for about 3 minutes until they become translucent and fragrant. This step builds a wonderful base flavor for the quinoa.
5. Now it’s time to add the coconut, ground coriander, and a pinch of chili flakes to the pan. Sauté for another 30 seconds until everything is aromatic. The warmth of the spices will fill your kitchen with a lovely scent.
6. Add the rinsed quinoa to the pan, stirring to coat it in the oil and spices. This is where we infuse flavor into the grains. You’ll hear a lovely sizzle as the quinoa meets the heat.
7. Next, pour in the coconut milk, vegetable stock, and a sprinkle of sea salt. Stir everything together, and bring the mixture to a boil. Once boiling, reduce to a simmer, cover the pan, and let it cook until almost all of the liquid is absorbed, about 15 minutes. The quinoa will become fluffy and delicious.
8. As the quinoa cooks, spread a couple of tablespoons of the beet tahini across four shallow bowls. This creates a beautiful base for your bowl. You can be creative here; swirl it around for visual appeal!
9. Once the quinoa is cooked, fluff it with a fork and portion it among the bowls. Each bowl should have a generous helping of fluffy quinoa.
10. Top each bowl with a portion of mung bean sprouts, cucumber ribbons, and a sprinkle of fresh dill. This adds a fresh crunch and color to your dish. Serve immediately and enjoy the vibrant flavors!

Change It Up

Don’t hesitate to get creative with the Sprouted Mung Bowl with Coconut Quinoa Beet Tahini. Here are some ideas to help you customize your bowl:

• Storage: The quinoa can be refrigerated in an airtight container for up to 5 days, making it perfect for meal prep.
• Freezing: You can freeze the quinoa and beet tahini separately for up to three months. Just thaw them in the fridge overnight before serving.
• Pairing: This bowl pairs beautifully with a light salad or steamed veggies for a complete meal.
• Extra Protein: Consider adding roasted chickpeas or grilled tofu for a boost of protein.
• Herb Variations: Experiment with different herbs like basil or parsley if you want to switch up the flavors.
• Grain Alternatives: Swap out quinoa for brown rice or farro if you prefer a different grain.

What to Serve With Sprouted Mung Bowl with Coconut Quinoa Beet Tahini

The Sprouted Mung Bowl with Coconut Quinoa Beet Tahini shines as a standalone dish, but pairing it with delightful sides can elevate your meal even further. Here are some ideas to complete your dining experience:

• Crispy Roasted Vegetables: Serve with a side of crispy roasted seasonal vegetables. The caramelized edges provide a perfect contrast to the fresh elements of the bowl.
• Mixed Green Salad: A light mixed green salad dressed with lemon vinaigrette complements the bowl beautifully, adding a tangy freshness.
• Grilled Tofu: For a protein boost, grilled tofu marinated in soy sauce or teriyaki pairs perfectly, enhancing the dish’s heartiness.
• Flatbreads: Serve with warm pita or flatbreads to scoop up the ingredients. It makes for an interactive dining experience.
• Seasonal Fruits: Fresh fruit, such as sliced oranges or pomegranate seeds, can add a refreshing sweetness that balances the meal.
• Soup: Pair with a light soup, like a creamy tomato or vegetable broth, for a warm and comforting meal.
• Herbal Infusions: A refreshing herbal tea can serve as an excellent beverage choice alongside this dish, enhancing the overall dining experience.

FAQ

Conclusion

The Sprouted Mung Bowl with Coconut Quinoa Beet Tahini is a vibrant and nutritious dish that transforms simple ingredients into a delightful meal. Whether it’s for a light lunch or a hearty dinner, this bowl promises to satisfy your taste buds while nourishing your body. I encourage you to try it and experience the wonderful flavors and textures for yourself. You won’t regret it!

Sprouted Mung Bowl with Coconut Quinoa Beet Tahini

The ultimate comfort food, this Sprouted Mung Bowl with Coconut Quinoa Beet Tahini is packed with vibrant flavors and nutritious ingredients. Creamy beet tahini combined with fluffy quinoa and crunchy mung beans makes this dish a delightful and easy weeknight dinner. You’ll crave this bowl over and over again!

Print Recipe Pin Recipe

Servings: 4 servings

Course: Dinner

Cuisine: Healthy

Calories: 320

Ingredients Equipment Method Notes

Ingredients

  

• 1 small-medium beet scrubbed
• 1 small garlic clove chopped
• ¼ cup tahini
• ¼ cup water
• 2 tablespoons balsamic vinegar
• 1 tablespoon olive oil
• ½ teaspoon pure maple syrup
• ¼ teaspoon Tamari soy sauce
• to taste sea salt and ground pepper
• 2 teaspoons olive oil
• ½ cup finely diced shallots (1 large shallot)
• ¼ cup finely shredded unsweetened coconut
• 1 teaspoon ground coriander
• pinch chili flakes
• 1 cup quinoa rinsed
• 1 cup full fat coconut milk (from a can)
• 1 cup vegetable stock
• to taste sea salt
• scant cup mung bean sprouts
• 1 English cucumber peeled into ribbons
• ¼ cup chopped fresh dill

Equipment

• Skillet
• Frying Pan
• Blender
• Large Pot
• Saucepan
• Mixing Bowl
• Peeler
• Chef's Knife
• Cutting Board
• Wooden Spoon

Method

 

1. Start by placing the beet in a medium saucepan and covering it with water. Bring the pot to a boil and then reduce the heat to simmer. Cook until the beet is soft when pierced with a paring knife, about 30 to 40 minutes. This step is crucial as it ensures a tender and easily peelable beet.
2. Once the beet is cooked, carefully remove it from the water and let it cool slightly. The skin should slip off easily—this is a satisfying moment! Once it’s cool enough to handle, peel the beet and chop it roughly. The vibrant color is just stunning!
3. Place the chopped beet into an upright blender. Add the chopped garlic, tahini, water, balsamic vinegar, olive oil, maple syrup, Tamari soy sauce, salt, and pepper. Blend on high until completely smooth. You want a luscious, creamy consistency that will coat your quinoa perfectly.
4. Next, rinse out the medium saucepan you used for the beet. Set it over medium heat and pour in the olive oil. Once hot, add the shallots to the pan. Sauté for about 3 minutes until they become translucent and fragrant. This step builds a wonderful base flavor for the quinoa.
5. Now it’s time to add the coconut, ground coriander, and a pinch of chili flakes to the pan. Sauté for another 30 seconds until everything is aromatic. The warmth of the spices will fill your kitchen with a lovely scent.
6. Add the rinsed quinoa to the pan, stirring to coat it in the oil and spices. This is where we infuse flavor into the grains. You’ll hear a lovely sizzle as the quinoa meets the heat.
7. Next, pour in the coconut milk, vegetable stock, and a sprinkle of sea salt. Stir everything together, and bring the mixture to a boil. Once boiling, reduce to a simmer, cover the pan, and let it cook until almost all of the liquid is absorbed, about 15 minutes. The quinoa will become fluffy and delicious.
8. As the quinoa cooks, spread a couple of tablespoons of the beet tahini across four shallow bowls. This creates a beautiful base for your bowl. You can be creative here; swirl it around for visual appeal!
9. Once the quinoa is cooked, fluff it with a fork and portion it among the bowls. Each bowl should have a generous helping of fluffy quinoa.
10. Top each bowl with a portion of mung bean sprouts, cucumber ribbons, and a sprinkle of fresh dill. This adds a fresh crunch and color to your dish. Serve immediately and enjoy the vibrant flavors!

Notes

You can use any sprouted beans/legumes you like. I know a few of my local grocery stores sell these kinds of sprouts if you aren’t up to the challenge of doing it yourself.
You might as well do a whole bunch to have around for future salads, bowls etc.

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Meet Harper Dean

I love the creative challenge of making weeknight dinners feel special without the fuss. I work alongside the team to develop and test recipes that are reliable but never dull. I prepared this meal in my own kitchen, refining the steps to make sure your cooking experience is smooth, fun, and delicious.