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HEARTY QUINOA BOWL WITH ROASTED VEGGIES
02

HEARTY QUINOA BOWL WITH ROASTED VEGGIES

NUTRITION
HEALTHY RECIPES
Feb 03, 2025

HEARTY QUINOA BOWL WITH ROASTED VEGGIES

This Hearty Quinoa Bowl with Roasted Veggies is a nutritious, well-balanced meal that’s perfect for lunch or dinner. Combining fluffy quinoa with roasted zucchini, bell peppers and red onions, this dish offers a satisfying mix of textures and flavours. The vegetables become beautifully caramelised in the oven, bringing out their natural sweetness, while the quinoa provides a protein-packed base that keeps you full and energised. Seasoned simply with olive oil, salt and pepper, this dish highlights the wholesome goodness of its ingredients. This quinoa bowl is naturally gluten-free, high in fibre and packed with essential nutrients, making it an excellent choice for those following a healthy or plant-based diet. Whether you enjoy it as a standalone meal or pair it with your favourite dressing, this hearty quinoa bowl with roasted veggies is a delicious and easy way to nourish your body while keeping things simple in the kitchen.

RECIPE CATEGORY

Lunch, Dinner, Entrée

SERVING SIZE

1

CUISINE

Mediterranean

PREPARATION/TECHNIQUES

Roast, Simmer

OCCASION/HOLIDAY

Summer, Fall, Picnic, Meal Prep, Family Dinner

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, Vegan, High Fibre, Low Fat, Gluten-Free, Quick & Easy

DISH TYPE

Salad, Bowl

INGREDIENTS

The following are the ingredients we need to prepare this quinoa bowl with veggies.

  • 50g quinoa, cooked
  • ¼ zucchini, chopped
  • ¼ bell pepper, chopped
  • ¼ red onion, sliced
  • 1 tsp olive oil
  • Salt & pepper, to taste

FULL NUTRITIONAL INFORMATION (PER SERVING)

  • Calories: 180
  • Protein: 6g
  • Carbohydrates: 30g
  • Fibre: 4g
  • Fat: 5g
  • Saturated Fat:7g
  • Sodium: 120mg
  • Sugar: 3g

PREPARATION

Here is a step-by-step guide to preparing this quinoa bowl with veggies.

  • Cook The Quinoa: Rinse the quinoa under cold water to remove bitterness. In a small pot, add the quinoa and twice its volume in water. Bring to a boil, then reduce to a simmer and cook for 12-15 minutes until tender and the water is absorbed. Fluff with a fork and set aside.
  • Preheat The Oven: Set your oven to 200°C (400°F) and line a baking tray with parchment paper for easy cleanup.
  • Prepare The Vegetables: In a mixing bowl, toss the chopped zucchini, bell pepper and sliced red onion with olive oil, salt and pepper. Ensure all pieces are evenly coated.
  • Roast The Vegetables: Spread the vegetables in a single layer on the prepared baking tray. Roast for 15-20 minutes, flipping halfway through, until they are tender and slightly caramelised.
  • Assemble The Bowl: Place the cooked quinoa at the base of a serving bowl and arrange the roasted veggies on top.
  • Season And Serve: Add extra salt and pepper if needed and drizzle with more olive oil or your favourite dressing for enhanced flavour. Enjoy warm or at room temperature.

PREP TIME

5 minutes

COOKING TIME

20 minutes

TIPS

Here are some helpful tips for you when making this quinoa bowl with veggies.

  • Rinse The Quinoa Thoroughly: This removes any natural bitterness and improves the flavour.
  • Use A Fork To Fluff The Quinoa: Let it sit for a few minutes after cooking before fluffing to keep it light and separate.
  • Cut Vegetables Evenly: Uniform pieces ensure even cooking and a consistent texture.
  • Add Extra Seasoning: A pinch of garlic powder, smoked paprika or Italian herbs can enhance the flavour profile.
  • Roast At High Heat: Cooking at 200°C allows the vegetables to caramelise without becoming soggy.
  • Meal Prep Tip: Cook a larger batch of quinoa and roasted veggies for easy meal prep throughout the week.

VARIATIONS

  • Protein Boost: Add grilled tofu, chickpeas or a poached egg for extra protein.
  • Nutty Crunch: Sprinkle toasted almonds, sunflower seeds or pumpkin seeds for added texture.
  • Cheesy Finish: Crumble feta or goat cheese on top for a creamy touch.
  • Spicy Kick: Add a pinch of chilli flakes or drizzle with hot sauce for a bit of heat.
  • Leafy Greens: Toss in fresh spinach or kale for additional vitamins and colour.

PREPPING AND STORAGE

  • Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat gently in the microwave or enjoy cold as a salad.
  • Freezing: Cooked quinoa can be frozen for up to 2 months. Store in a freezer-safe container and thaw overnight in the fridge before using.
  • Meal Prep Tip: Roast extra vegetables and cook extra quinoa to have ready-made ingredients for quick meals during the week.

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