Roasted Vegetable Quinoa Bowl

This Roasted Vegetable Quinoa Bowl is a vibrant and nourishing main dish, perfect for a wholesome lunch or dinner. It features a colorful medley of sheet pan roasted vegetables and fluffy quinoa, all tied together with a creamy, zesty tahini sauce. Mediterranean-inspired and naturally vegan and gluten-free, it is as healthy as it is delicious.

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The roasting process brings out the natural sweetness of the bell peppers, cherry tomatoes, and carrots, providing a beautiful contrast to the earthy quinoa. With only 20 minutes of prep time, this easy bowl is a great option for meal prepping or a quick weekday meal.

Ingredients

• 1 medium red bell pepper, diced
• 1 medium zucchini, sliced
• 1 small red onion, cut into wedges
• 1 cup cherry tomatoes, halved
• 1 medium carrot, sliced
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• 1 teaspoon smoked paprika
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 1 cup quinoa, rinsed
• 2 cups water
• ¼ teaspoon salt
• ¼ cup tahini
• 2 tablespoons lemon juice (about 1 lemon)
• 1 tablespoon maple syrup or honey
• 1 garlic clove, minced
• 3–4 tablespoons water (to thin)
• ¼ teaspoon salt
• 2 tablespoons chopped fresh parsley (optional)
• 2 tablespoons toasted pumpkin seeds (optional)

Instructions

Step 1: Oven Preparation

Preheat the oven to 425°F (220°C). Line a large baking sheet with parchment paper.

Step 2: Prepare Vegetables

Place the diced bell pepper, sliced zucchini, red onion wedges, halved cherry tomatoes, and sliced carrot on the baking sheet. Drizzle with olive oil, sprinkle with oregano, smoked paprika, salt, and black pepper. Toss to coat evenly and spread in a single layer.

Step 3: Roasting

Roast the vegetables for 25–30 minutes, stirring halfway through, until they are tender and lightly browned.

Step 4: Cook the Quinoa

In a medium saucepan, combine the rinsed quinoa, 2 cups of water, and salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Remove from the heat and let stand, covered, for 5 minutes. Fluff the quinoa with a fork.

Step 5: Prepare Tahini Sauce

Whisk together the tahini, lemon juice, maple syrup or honey, minced garlic, and salt. Add water one tablespoon at a time until you reach a smooth, pourable consistency.

Step 6: Assemble

Divide the cooked quinoa among four bowls. Top with the roasted vegetables and drizzle generously with the tahini sauce. Garnish with chopped parsley and toasted pumpkin seeds if desired.

Zusatztipps für die Zubereitung

To prepare this recipe, you will need a baking sheet, a saucepan with a lid, mixing bowls, a whisk, and a knife with a cutting board. Note that the tahini sauce contains sesame. Always check ingredient labels for severe allergies, and verify maple syrup or honey for cross-contamination if necessary.

Varianten und Anpassungen

You can easily swap the vegetables according to the season or your preference; sweet potato, broccoli, or eggplant are excellent alternatives. For an extra boost of protein, consider adding chickpeas or grilled tofu to the bowl.

Serviervorschläge

Serve these bowls warm as a complete meal. The tahini sauce can be made ahead and refrigerated for up to 3 days. Each serving provides approximately 350 calories, 14g of total fat, 48g of carbohydrates, and 9g of protein.

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Enjoy this wholesome Roasted Vegetable Quinoa Bowl as a satisfying and nutrient-dense meal that brings the flavors of the Mediterranean to your table.

Recipe Help & Answers

→ Can I prepare the vegetables ahead of time?

Yes, you can chop all vegetables up to 2 days in advance and store them in airtight containers in the refrigerator. Roast just before assembling for best texture and flavor.

→ What other vegetables work well in this bowl?

Sweet potatoes, broccoli florets, eggplant, butternut squash, and Brussels sprouts all roast beautifully. Choose vegetables that cook at similar rates, or add quicker-cooking vegetables halfway through roasting.

→ How long does the tahini sauce keep?

The tahini sauce stays fresh in an airtight container in the refrigerator for up to 5 days. It may thicken when cold—simply whisk in a tablespoon of warm water to reach desired consistency again.

→ Can I use other grains instead of quinoa?

Absolutely. Farro, brown rice, bulgur, or even couscous make excellent alternatives. Adjust cooking liquid and time according to package instructions for your chosen grain.

→ Is this bowl freezer-friendly?

The roasted vegetables and cooked quinoa freeze well separately for up to 3 months. Store the tahini sauce separately and add fresh after reheating. For best results, thaw overnight in the refrigerator before serving.

→ How can I add more protein?

Consider adding chickpeas to the roasting pan, grilled tofu slices, or serving with a portion of grilled chicken or fish. Hemp seeds, chopped walnuts, or a dollop of Greek yogurt also boost protein content.