Description
This 30g Protein Summer Bowl is the ultimate plant-based meal that doesn’t compromise on flavor or satiety. Packed with a high-protein triple threat of black beans, edamame, and savory vegan chick’n, this vibrant bowl features charred corn, crunchy jicama, and a zesty herb-forward dressing. It is a nutrient-dense, refreshing option perfect for post-workout recovery or a healthy summer lunch that keeps you full for hours.
Ingredients
For the Bowl
- 2 cans black beans (540mL per can)
- 1 cup edamame (fresh or frozen re-heated)
- 1 package vegan chick’n
- 1/4 cup pickled jalapeño peppers, chopped
- 1 cup halved grape tomatoes
- 1/2 cup diced jicama
- 1/2 cup red cabbage, chopped small
- 1/2 red pepper, diced
- 1/2 yellow pepper, diced
- 2 corn cobs, roasted and kernels shaved
- 1/2 cup chopped coriander (cilantro)
- 1/4 cup fresh basil, chopped
- 1/2 cup vegan feta (optional)
Sweet Cilantro Dressing
- 1/3 cup olive oil
- 1/4 cup white wine vinegar
- 1 tsp cumin powder
- Lime juice from 1 lime
- Zest of 1 lime
- 1 tsp ground coriander
- 1 1/2 tbsp chopped fresh coriander
- 3 tbsp honey or maple syrup
- 2 tbsp nutritional yeast
- Salt and pepper to taste
Chipotle Lime Dressing (Alternative Option)
- 3/4 cup vegan mayonnaise
- 1 tbsp fresh lime juice
- 1/2 tsp paprika powder
- 1/2 tsp chipotle powder
- 1/4 cup olive oil
- 2 tbsp adobo sauce
- 1 tsp oregano
- Salt and pepper to taste
Instructions
Step 1: Cook the Edamame
Bring a pot of salted water to a boil. Cook the edamame for 3-5 minutes until tender. Drain and rinse under cold water immediately to preserve the bright green color and firm texture.
Step 2: Roast the Corn
Brush corn cobs with a little oil and roast in a preheated 400°F oven for 15-20 minutes, or char them directly on a stovetop or BBQ. Once cooled, carefully shave the kernels off the cob.
Step 3: Sauté the Protein
Heat a drizzle of oil in a skillet over medium heat. Cook the vegan chick’n for 5-7 minutes, seasoning with salt, pepper, and a pinch of cumin until golden brown and heated through.
Step 4: Prep the Beans
Thoroughly drain and rinse the black beans in a colander. Pat them dry to ensure they don’t water down the dressing.
Step 5: Whisk the Dressing
In a small bowl or jar, combine all ingredients for your chosen dressing. Whisk vigorously or shake until the oil and vinegar are fully emulsified.
Step 6: Assemble the Bowl
In a large mixing bowl, combine the edamame, roasted corn, chick’n, beans, tomatoes, jicama, cabbage, and peppers. Add the fresh herbs and optional feta.
Step 7: Toss and Serve
Drizzle the dressing over the top and toss gently to coat every ingredient. Serve immediately or chill for later.
Notes
Storage Tips: This is an excellent meal-prep dish. Store the vegetable and protein mix in an airtight container for up to 3 days. Keep the dressing in a separate jar and toss just before serving to maintain the maximum crunch of the jicama and cabbage.
Protein Customization: If you are avoiding processed vegan meats, you can substitute the vegan chick’n with extra firm smoked tofu or tempeh crumbles to maintain the high protein count.
Dressing Hack: If the Sweet Cilantro dressing feels too thin, add an extra tablespoon of nutritional yeast. It acts as a natural thickener while boosting the savory ‘umami’ profile of the bowl.
- Prep Time: 20 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Stovetop/Baking
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 510
- Sugar: 14g
- Sodium: 840mg
- Fat: 24g
- Saturated Fat: 4g
- Unsaturated Fat: 20g
- Trans Fat: 0g
- Carbohydrates: 48g
- Fiber: 16g
- Protein: 30g
- Cholesterol: 0mg
Keywords: 30g protein bowl, vegan high protein lunch, summer power bowl, plant based meal prep, charred corn edamame salad, healthy vegan dinner