# Chole + Paneer Rainbow Bowl with Sesame Dip

> This vibrant bowl combines protein-rich chickpeas and paneer with a variety of fresh, crunchy vegetables for a satisfying meal. It is a wholesome, balanced choice for a busy afternoon, offering a mix of textures and essential nutrients.

- Category: Lunch
- Diet: Vegetarian
- Time: 26 min · Serves 2 · Medium
- Per serving: 822 kcal · 44 g protein · 71 g carbs · 45 g fat
- Tags: High Protein, High Fibre, Calcium
- Published: 2026-09-29
- Source: https://idyora.com/recipes/chole-paneer-rainbow-bowl-3

## Ingredients

### For the Chole & Paneer
- 1 cup chickpeas, cooked
- 200 g paneer, cubed
- 1 medium onion, chopped
- ½ medium tomatoes, chopped
- 1 tbsp oil
- 1 tsp ginger, grated
- ½ tsp turmeric
- ½ tsp chilli powder
- ½ tsp salt
- 3 tbsp water

### For the Bowl Base & Fresh Toppings
- 1 cup quinoa, cooked
- ½ cup carrot, grated
- ½ cup cabbage, shredded
- ½ cup cucumber, chopped
- 4 small tomatoes, halved

### For the Sesame Dip
- 2 tbsp tahini
- 1 tbsp lemon juice
- 1 tbsp water

## Method

1. **Prepare the Chole.** Heat 1 tbsp oil in a pan on medium heat. Add the chopped onion and 1 tsp grated ginger, sautéing for 3 minutes until soft, then stir in ½ medium tomatoes, ½ tsp turmeric, ½ tsp chilli powder, and ½ tsp salt. Add 1 cup cooked chickpeas and 3 tbsp water, simmering for 5 minutes until the mixture thickens and the chickpeas are well-coated in the spiced gravy.
2. **Grill the Paneer.** In a separate non-stick pan, heat the remaining oil on medium heat. Add 200 g cubed paneer and grill for 3-4 minutes, turning the cubes occasionally until they develop a light golden-brown crust on all sides.
3. **Mix the Dip.** In a small bowl, whisk together 2 tbsp tahini, 1 tbsp lemon juice, and 1 tbsp water until you reach a smooth, creamy consistency. If you have specific dietary needs, please consult your doctor or a registered dietitian to ensure this fits your personal nutrition plan.
4. **Assemble the Bowl.** Divide 1 cup cooked quinoa into serving bowls as a base. Arrange the prepared chole, grilled paneer, ½ cup grated carrot, ½ cup shredded cabbage, ½ cup chopped cucumber, and 4 halved small tomatoes in distinct sections over the quinoa. Drizzle the prepared sesame dip over the top to complete this balanced meal.

## Tips

- You can roast the chickpeas in the oven instead of a pan for extra crunch.
- Ensure the quinoa is fully cooled before assembling to keep the raw vegetables crisp.
- Add a pinch of fresh cilantro on top for a burst of colour and flavour.

## How to serve

Serve immediately as a refreshing and nutrient-dense lunch bowl.

## Nutrients per serving

- Fibre: 8.6g
- Calcium: 544mg
- Iron: 5.6mg
- Sodium: 667mg
- Vitamin C: 46mg

## Why it's good for you

This bowl is designed to be a balanced meal, incorporating a variety of food groups as encouraged by the ICMR-NIN [1]. Chickpeas are a type of legume, which are excellent sources of protein, zinc, and iron [1]. Including legumes in your daily diet is a practical way to support overall nutrition [1]. The addition of paneer provides high-quality protein and calcium, which are important for maintaining muscle and bone health [1]. 

By including a rainbow of fresh vegetables like carrots, cabbage, and tomatoes, you are adding essential fibre, vitamin C, and various antioxidants to your meal [1]. Raw vegetables like carrots and cabbage are known for their fibre content [2], which helps in overall gut health [1]. The Dietary Guidelines for Indians recommend substantial daily servings of fruits and vegetables [1]. Furthermore, the inclusion of sesame in the dip adds beneficial fats and bioactive elements [1]. Eating a colourful variety of plant-based foods is a strategy recommended to ensure a wide range of micronutrients [3]. Always remember to plan significant changes to your diet in consultation with your doctor or a registered dietitian.

## Sources

1. [NUTRITION,](https://nin.res.in/downloads/Nutrition_Lifestyle_and_Immunity.pdf) — ICMR-National Institute of Nutrition
2. [Table 8. [Fiber Content of Selected Vegetables]. - Endotext - NCBI Bookshelf](https://www.ncbi.nlm.nih.gov/books/NBK570127/table/lipid_diet_cardiov.T.fiber_content_of_se/) — US National Institutes of Health
3. [A Review of the Science of Colorful, Plant-Based Food and Practical Strategies for “Eating the Rainbow” - PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC7770496/) — US National Institutes of Health, 2019