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QUINOA AND ROASTED VEGGIE BOWL
01

QUINOA AND ROASTED VEGGIE BOWL

NUTRITION
HEALTHY RECIPES
Mar 09, 2025

QUINOA AND ROASTED VEGGIE BOWL

 

Quinoa and Roasted Veggie Bowl is a wholesome and delicious meal packed with nutrients.  This dish has a complete protein that provides a fluffy and slightly nutty base, while roasted bell peppers, salt and zucchini add a depth of smoky sweetness. A drizzle of olive oil enhances the flavours and a touch of lemon juice brings brightness to every bite. This meal is not only easy to prepare but also versatile, making it an excellent choice for meal prep, lunch or a light dinner. Whether served warm or at room temperature, it is naturally gluten-free, vegan and high in fibre, supporting a well-balanced diet. Enjoy a Quinoa and Roasted Veggie Bowl on its own or pair it with a choice of protein for a filling dish. It is a perfect, hassle-free meal for busy days.

RECIPE CATEGORY

 

Lunch, Main Course

SERVING SIZE

 

1

CUISINE

 

Mediterranean

PREPARATION/TECHNIQUES

 

Roast, One-Pot Wonders

OCCASION/HOLIDAY

 

Healthy Eating, Quick Lunch, Meal Prep, Summer, Family Meals

SPECIAL CONSIDERATION/DIETARY CONCERNS

 

Vegan, Vegetarian, Gluten Free, Dairy Free, High Fibre, Low Fat, Quick & Easy

DISH TYPE

 

Salad, Bowl

INGREDIENTS

There are the following ingredients for Quinoa and Roasted Veggie Bowl:

 

  • ¼ cup cooked quinoa
  • ½ cup roasted bell peppers and zucchini
  • ½ teaspoon olive oil
  • ¼ teaspoon salt
  • ½ teaspoon lemon juice

FULL NUTRITIONAL INFORMATION

 

  • Calories: 140 kcal
  • Protein: 4.5 g
  • Carbohydrates: 24.8 g
  • Sugars: 3.6 g
  • Fibre: 4.2 g
  • Fat: 3.1 g
  • Saturated Fat: 0.4 g
  • Sodium: 190 mg
  • Potassium: 320 mg

PREPARATION

 

  • Preheat The Oven: Set the oven to 200°C (400°F).
  • Prepare The Vegetables: Slice the bell peppers and zucchini into even pieces for consistent roasting.
  • Season The Veggies: Toss them in olive oil and a pinch of salt. Spread them evenly on a baking sheet.
  • Roast Until Tender: Bake for 15-20 minutes, flipping halfway through until they are soft and slightly charred.
  • Cook The Quinoa: If not pre-cooked, rinse and boil the quinoa in water until fluffy (about 12-15 minutes). Drain and let it rest.
  • Combine Everything: In a bowl, mix the quinoa and roasted vegetables. Drizzle with lemon juice and toss well.
  • Serve And Enjoy: Enjoy warm or at room temperature. Garnish with fresh herbs if desired.

PREP TIME

 

5 minutes

COOKING TIME

 

20 minutes

TIPS

 

  • Even Roasting: Cut the vegetables into similar sizes to ensure they cook evenly.
  • Add More Flavour: Sprinkle smoked paprika or garlic powder before roasting.
  • Protein Boost: Add chickpeas, tofu or grilled chicken for extra protein.
  • Nutty Crunch: Top with toasted almonds or sunflower seeds for added texture.
  • Dressing Idea: Drizzle with tahini sauce or balsamic glaze for a gourmet touch.

VARIATIONS

 

  • Spicy Quinoa Bowl: Add a pinch of red pepper flakes or cayenne for heat.
  • Cheesy Version: Sprinkle crumbled feta or nutritional yeast for extra flavour.
  • Herb-Infused: Mix in fresh basil, parsley or cilantro for a refreshing taste.
  • Creamy Quinoa Bowl: Stir in a spoonful of hummus for a rich, creamy texture.

PREPPING AND STORAGE

 

  • Refrigeration: Store in an airtight container in the fridge for up to 4 days.
  • Freezing: Freezing is not recommended, as roasted vegetables can become mushy.
  • Reheating: Microwave for 1-2 minutes or enjoy it cold as a salad.

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