ROASTED VEGETABIE QUINOA BOWL RECIPE
Roasted Vegetable Quinoa Bowl is a nutritious and satisfying meal option for weight loss. It combines protein-rich quinoa, fiber-packed vegetables, and a flavorful tahini dressing.
INGREDIENTS
- 1 cup quinoa
- 2 cups water or vegetable broth
- Assorted vegetables for roasting (such as sweet potatoes, bell peppers, zucchini, and broccoli)
- 2 tablespoons olive oil
- 1 teaspoon dried herbs (such as thyme, rosemary, or oregano)
- Salt and pepper to taste
- Lemon Tahini Dressing:
- 3 tablespoons tahini
- 2 tablespoons lemon juice
- 1 tablespoon olive oil
- 1 clove garlic, minced
- Salt and pepper to taste
- Water (to thin the dressing, if needed)
INSTRUCTIONS
Preheat the oven to 425°F (220°C).
Rinse the quinoa under cold water to remove any bitter taste. In a saucepan, bring the water or vegetable broth to a boil. Add the rinsed quinoa, reduce the heat to low, cover, and simmer for about 15 minutes or until the liquid is absorbed and the quinoa is tender. Fluff the quinoa with a fork and set aside.
While the quinoa is cooking, prepare the roasted vegetables. Chop the vegetables into bite-sized pieces and place them on a baking sheet. Drizzle with olive oil, dried herbs, salt, and pepper. Toss to evenly coat the vegetables.
Place the baking sheet in the preheated oven and roast the vegetables for about 25-30 minutes or until they are tender and lightly browned, stirring once or twice during cooking.
While the vegetables are roasting, prepare the lemon tahini dressing. In a small bowl, whisk together tahini, lemon juice, olive oil, minced garlic, salt, and pepper. If the dressing is too thick, add water gradually to thin it to your desired consistency.
Once the vegetables are roasted and the quinoa is cooked, assemble the bowl. Divide the cooked quinoa among bowls and top with the roasted vegetables.
Drizzle the lemon tahini dressing over the bowl or serve it on the side.
You can garnish with fresh herbs, such as chopped parsley or cilantro, for added flavor and presentation.
TIPS
Customize your vegetables: Feel free to use your favorite vegetables or those that are in season. Add variety by incorporating colorful options like cherry tomatoes, eggplant, or cauliflower.
Add protein: If desired, you can include a source of protein such as grilled chicken, chickpeas, tofu, or roasted nuts to make the bowl more filling and balanced.
Batch cooking: Prepare a larger batch of roasted vegetables and quinoa to have leftovers for easy meal prepping throughout the week. This can save time and effort on busy days.
Experiment with spices: Don’t be afraid to try different herbs and spices to season your roasted vegetables. Smoked paprika, cumin, or curry powder can add a delicious twist to the flavors.
Control portion sizes: Be mindful of portion sizes to manage your calorie intake. Fill most of your bowl with vegetables and quinoa, and use the dressing in moderation.
Enjoy as a balanced meal: This bowl provides a good balance of carbohydrates, protein, and healthy fats. However, you can still pair it with a side salad or a serving of leafy greens for added nutrition.
NUTRITION VALUE
- Calories: Approximately 300-400 calories (depending on the portion size and ingredients used)
- Protein: 10-15 grams
- Fat: 10-15 grams
- Carbohydrates: 45-50 grams
- Fiber: 7-9 grams
