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ROASTED VEGETABLE AND QUINOA BOWL
10

ROASTED VEGETABLE AND QUINOA BOWL

NUTRITION
HEALTHY RECIPES
Sep 12, 2024

ROASTED VEGETABLE AND QUINOA BOWL

This Roasted Vegetable and Quinoa Bowl is a nutritious and hearty meal perfect for a light lunch or dinner. Combining roasted zucchini, bell peppers, and eggplant with fluffy quinoa creates a balanced meal with plant-based protein and fibre. A drizzle of creamy tahini sauce and olive oil adds a rich, nutty flavour, while salt and pepper season the dish perfectly. This bowl is easy to prepare, satisfying, and contains vitamins and minerals. It’s ideal for a healthy, flavourful, quick vegan meal.

RECIPE CATEGORY

Lunch, Dinner, Snack, Brunch, Entrée

SERVING SIZE

1

CUISINE

Mediterranean, American

PREPARATION / TECHNIQUES

Roast, Quick & Easy, One-Pot Wonders

OCCASION / HOLIDAY

Lunch, Dinner, Picnic, Fall, Quick Meal, Healthy Eating

SPECIAL CONSIDERATION / DIETARY CONCERNS

Vegan, Vegetarian, Wheat / Gluten-Free, High Fibre, Low Cholesterol, Organic

DISH TYPE

Salad, Bowl, Entrée

INGREDIENTS FOR ROASTED VEGETABLE AND QUINOA BOWL

  • 1/4 cup quinoa, cooked
  • 1/4 cup zucchini, roasted
  • 1/4 cup bell peppers, roasted
  • 1/4 cup eggplant, roasted
  • 1 tbsp tahini sauce
  • 1 tbsp olive oil
  • Salt and pepper to taste

FULL NUTRITIONAL INFORMATION

  • Calories: 320 kcal
  • Protein: 8g
  • Carbohydrates: 30g
  • Fat: 20g
  • Fibre: 7g
  • Sodium: 150mg
  • Vitamin C: 80% of DV
  • Iron: 10% of DV

PREPARATION FOR ROASTED VEGETABLE AND QUINOA BOWL

  1. Preheat the Oven: Preheat the oven to 200°C (400°F). Line a baking tray with parchment paper.
  1. Roast the Vegetables: Toss the zucchini, bell peppers, and eggplant with olive oil, salt, and pepper. Spread them evenly on the baking tray and roast for 20-25 minutes until tender and slightly charred.
  1. Cook the Quinoa: While the vegetables are roasting, cook the quinoa according to the instructions. Fluff with a fork once done.
  1. Assemble the Bowl: Combine the cooked quinoa with the roasted vegetables. Drizzle with tahini sauce and toss to coat.
  1. Season and Serve: Add salt and pepper to taste, and serve warm.

PREP TIME

10 minutes

COOKING TIME

25 minutes

TIPS FOR ROASTED VEGETABLE AND QUINOA BOWL

  • Cut the vegetables into similar sizes to ensure even roasting.
  • Cook the quinoa ahead of time and store it in the fridge for up to 3 days to save time on busy days.

VARIATIONS

  • Add Protein: Add chickpeas, grilled tofu, or baked tempeh for a protein boost.
  • Flavour Enhancement: Mix fresh herbs like parsley or cilantro for a fresh twist.
  • Grain Substitute: Swap quinoa for bulgur or brown rice for a different texture.

PREPPING AND STORAGE

  • Fridge: Store any leftovers in an airtight container in the refrigerator for up to 3 days.
  • Freezing: Not recommended, as the vegetables may become mushy upon thawing.

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