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SPICY QUINOA AND ROASTED VEGGIES
12

SPICY QUINOA AND ROASTED VEGGIES

NUTRITION
HEALTHY RECIPES
Mar 04, 2025

SPICY QUINOA AND ROASTED VEGGIES

This Spicy Quinoa and Roasted Veggies bowl is a nutrient-rich, plant-based meal that is both satisfying and flavourful. Packed with protein from quinoa and loaded with fibre from roasted bell peppers and zucchini, this dish is perfect for a balanced and healthy diet. The smoky paprika, salt and earthy cumin bring out a depth of flavour, while the garlic and olive oil enhance the overall taste, making each bite deliciously savoury with a hint of spices. This meal is ideal for a light yet filling lunch or dinner, offering a perfect balance of complex carbohydrates, protein and healthy fats. It’s also highly customisable. Add extra vegetables, protein or a dressing to suit your taste. Whether you’re meal prepping for the week or looking for a quick, nourishing meal, this Spicy Quinoa and Roasted Veggies dish will be a go-to recipe in your kitchen.

RECIPE CATEGORY

Main Course, Lunch, Dinner, Bowls

SERVING SIZE

1

CUISINE

Mediterranean, Plant-Based, Healthy Eating

PREPARATION/TECHNIQUES

Roast, Sauté, One-Pot Wonders

OCCASION/HOLIDAY

Weeknight Dinner, Healthy Eating, Meal Prep

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, Vegetarian, Gluten-Free, Dairy-Free, High Fibre, Low Fat

DISH TYPE

Bowl, Plant-Based Meal, One-Pot Meal

INGREDIENTS

These are the following ingredients for Spicy Quinoa and Roasted Veggies bowl:

  • ¼ cup quinoa
  • ½ cup bell peppers, sliced
  • ½ cup zucchini, sliced
  • ½ teaspoon paprika
  • ½ teaspoon cumin
  • ½ teaspoon garlic, minced
  • ½ teaspoon olive oil
  • ¼ teaspoon salt

FULL NUTRITIONAL INFORMATION

  • Calories: 220 kcal
  • Carbohydrates: 35g
  • Protein: 7g
  • Fats: 5g
  • Fibre: 8g
  • Sugar: 5g
  • Sodium: 280mg

PREPARATION

  • Cook the quinoa: Rinse the quinoa under running water, then place it in a small pot with ½ cup of water and a pinch of salt. Bring to a boil, then reduce heat to low, cover it and simmer for about 12-15 minutes until the quinoa is cooked and water is absorbed. Fluff with a fork and set aside.
  • Preheat the oven: Set the oven to 200°C (400°F) and line a baking sheet with parchment paper.
  • Prepare the vegetables: In a bowl, toss the sliced bell peppers and zucchini with olive oil, paprika, cumin, garlic and salt. Mix well to ensure even coating.
  • Roast the vegetables: Spread the seasoned vegetables evenly on the baking sheet. Roast for 15-18 minutes, flipping halfway through, until tender and slightly charred.
  • Assemble the bowl: In a serving bowl, layer the cooked quinoa with the roasted vegetables.
  • Serve and enjoy: Serve warm as it is, or top with avocado, lemon juice or a drizzle of tahini for added flavour.

PREP TIME

5 minutes

COOKING TIME

20 minutes

TIPS

  • Crispier vegetables: Roast at 220°C (425°F) for extra caramelisation and crispiness.
  • Meal prep: Cook quinoa in advance and store it in the fridge for quick assembly.
  • Spicier version: Add a pinch of cayenne pepper or red pepper flakes for extra heat.
  • Protein boost: Toss in chickpeas, lentils or grilled tofu for added protein.
  • Extra flavour: Squeeze fresh lemon juice over the dish before serving for a refreshing contrast.

VARIATIONS

  • Mediterranean Style: Add olives, sun-dried tomatoes and a tahini dressing.
  • Asian-Inspired: Drizzle with a soy sauce and sesame oil mix for an umami kick.
  • Mexican Twist: Add black beans, corn and a squeeze of lime for a fiesta of flavours.
  • Extra Crunch: Toss in toasted nuts or seeds such as almonds or pumpkin seeds.

PREPPING AND STORAGE

  • Refrigeration: Store leftovers in an airtight container in the fridge for up to 4 days.
  • Freezing: Freeze cooked quinoa separately for up to 2 months. The roasted veggies are best eaten fresh but can be frozen if necessary.
  • Reheating: Warm in the oven at 180°C (350°F) for 5-7 minutes or microwave for 1-2 minutes.

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