🛒 Ingredients (2 large servings)

Bowl

• 3 cups broccoli florets
• 1 tbsp olive oil
• ½ tsp salt
• ½ tsp black pepper
• ½ tsp smoked paprika (optional)
• 1 cup cooked quinoa (or brown rice)
• 1 cup canned chickpeas, drained & rinsed
• 1 tsp olive oil for chickpeas
• ½ tsp garlic powder
• ½ tsp paprika
• ½ tsp salt

Creamy High-Protein Garlic Sauce

Choose one base:

Option A: Greek Yogurt Base (highest protein)

• ¾ cup plain Greek yogurt
• 1–2 garlic cloves, minced
• 1 tbsp lemon juice
• 1 tbsp tahini or 1 tbsp olive oil
• 1–2 tbsp water to thin
• ½ tsp salt
• ¼ tsp black pepper

Option B: Vegan Tofu Base

• ½ cup soft or silken tofu
• 1 tbsp nutritional yeast
• 1–2 garlic cloves
• 1 tbsp lemon juice
• 1 tbsp tahini
• Salt & pepper to taste

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🔪 Instructions

1. Roast the Broccoli

1. Preheat oven to 425°F (220°C).
2. Toss broccoli with olive oil, salt, pepper, and smoked paprika.
3. Spread on a tray and roast 18–22 minutes, until edges are crisp.

2. Crisp the Chickpeas

1. Pat chickpeas dry with a towel.
2. Toss with olive oil, garlic powder, paprika, and salt.
3. Roast next to the broccoli or in a pan over medium heat for 10–15 minutes, shaking occasionally.

3. Cook the Base Grain

Prepare quinoa according to package directions (usually 1 part quinoa : 2 parts water, simmer 15 minutes).
Or warm previously cooked rice.

4. Make the Creamy Garlic Sauce

1. Mix (or blend for ultra-smooth) all sauce ingredients.
2. Add water 1 tsp at a time to reach drizzle consistency.
3. Taste and adjust salt or lemon.

5. Assemble the Bowl

Layer:

1. Quinoa or rice
2. Roasted broccoli
3. Crispy chickpeas
4. Drizzle the creamy garlic sauce generously
5. Optional toppings: chili flakes, sesame seeds, fresh parsley, avocado, hemp seeds

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🍽 Nutrition Estimate (per serving)

(Using Greek yogurt version with quinoa)

• Calories: ~460
• Protein: ~28–32g
• Carbs: ~54g
• Fat: ~14g
• Fiber: ~10g

The vegan tofu version gives ~22–25g protein per serving.