Roasted Veggie & Quinoa Bowl

It’s a weeknight, and the eternal question of “What’s for dinner?” hangs heavy in the air. Sound familiar? In our house, this question used to be met with groans and indecision, often leading to less-than-healthy takeout. That was until we discovered the magic of the Roasted Veggie & Quinoa Bowl. Honestly, this recipe has been a game-changer. Even my pickiest eater, who typically views vegetables with suspicion, devours this bowl with gusto. The combination of sweet roasted vegetables, fluffy quinoa, and a simple yet flavorful dressing is simply irresistible. It’s become a staple in our rotation, not just for its deliciousness but also for its ease and adaptability. Whether you’re looking for a quick weeknight meal, a healthy lunch option, or a vibrant dish to impress at a potluck, this Roasted Veggie & Quinoa Bowl is a guaranteed winner. Trust me, once you try it, you’ll understand why it’s become our family’s go-to healthy comfort food.

Ingredients

• Quinoa: 1 cup, uncooked. The base of our bowl, quinoa is a complete protein and provides a nutty flavor and satisfying texture.
• Broccoli Florets: 2 cups. Adds a vibrant green color and a slightly bitter, yet delicious, taste when roasted. Broccoli is packed with vitamins and fiber.
• Bell Peppers (Red, Yellow, or Orange): 2, cored and chopped. Sweet and colorful, bell peppers offer a boost of vitamin C and a satisfying crunch when roasted.
• Zucchini or Summer Squash: 2 medium, chopped. Mild and tender, zucchini and summer squash roast beautifully and add a subtle sweetness to the bowl.
• Red Onion: 1 medium, sliced. Adds a pungent and slightly sweet flavor that mellows out beautifully when roasted.
• Cherry Tomatoes: 1 pint, halved. Bursting with juicy sweetness, cherry tomatoes caramelize in the oven, adding a delightful pop of flavor.
• Olive Oil: 3 tablespoons. Essential for roasting, olive oil helps vegetables caramelize and adds healthy fats.
• Dried Herbs (such as Oregano, Thyme, or Rosemary): 1 teaspoon. Adds aromatic depth and savory notes to the roasted vegetables.
• Garlic Powder: 1 teaspoon. Enhances the savory flavors of the vegetables.
• Salt: To taste. Seasoning is crucial for bringing out the natural flavors of the vegetables and quinoa.
• Black Pepper: To taste. Adds a touch of spice and complements the other seasonings.
• Lemon Juice: 2 tablespoons, freshly squeezed. Brightens the flavors and adds a zesty touch to the dressing.
• Tahini: 2 tablespoons. Creamy and nutty, tahini adds richness and depth to the dressing.
• Maple Syrup or Honey: 1 tablespoon. Adds a touch of sweetness to balance the acidity of the lemon juice and tahini. (Use maple syrup for a vegan option).
• Water: 2-3 tablespoons. To thin the dressing to your desired consistency.
• Optional Toppings: Fresh parsley or cilantro, crumbled feta cheese (for vegetarian option), toasted nuts or seeds (such as pine nuts, pumpkin seeds, or sunflower seeds), avocado slices, hummus, or a sprinkle of red pepper flakes for heat.

Instructions

1. Preheat Your Oven and Prepare Vegetables: Start by preheating your oven to 400°F (200°C). While the oven is heating, wash and chop all your vegetables. For the broccoli, cut into florets. Core and chop the bell peppers into bite-sized pieces. Chop the zucchini or summer squash into half-moons or cubes. Slice the red onion into wedges or half-moons. Halve the cherry tomatoes. Ensuring the vegetables are roughly the same size will help them roast evenly.
2. Toss Vegetables with Olive Oil and Seasonings: In a large bowl, combine all the chopped vegetables (broccoli, bell peppers, zucchini/squash, red onion, and cherry tomatoes). Drizzle with olive oil (about 3 tablespoons) and toss to coat evenly. Sprinkle with dried herbs (oregano, thyme, or rosemary), garlic powder, salt, and black pepper. Toss again to ensure all vegetables are well seasoned.
3. Roast the Vegetables: Spread the seasoned vegetables in a single layer on a large baking sheet. Avoid overcrowding the pan, as this can steam the vegetables instead of roasting them. If necessary, use two baking sheets. Roast in the preheated oven for 20-25 minutes, or until the vegetables are tender and slightly caramelized, with some edges slightly browned. Halfway through roasting, toss the vegetables gently with a spatula to ensure even cooking and browning.
4. Cook the Quinoa: While the vegetables are roasting, prepare the quinoa. Rinse the quinoa thoroughly in a fine-mesh sieve under cold water for a minute or two. This removes the saponins, which can give quinoa a bitter taste. In a medium saucepan, combine the rinsed quinoa with 2 cups of water or vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for 15-20 minutes, or until all the liquid is absorbed and the quinoa is fluffy and cooked through. Remove from heat and let it stand, covered, for 5 minutes to allow the quinoa to steam and fluff up further. Fluff with a fork before serving.
5. Prepare the Lemon-Tahini Dressing: While the quinoa is cooking and the vegetables are roasting, prepare the dressing. In a small bowl, whisk together the lemon juice, tahini, maple syrup or honey (if using), and water. Start with 2 tablespoons of water and add more, one tablespoon at a time, until you reach your desired consistency. The dressing should be creamy and pourable. Taste and adjust seasonings as needed, adding more lemon juice for tanginess, maple syrup for sweetness, or salt and pepper to taste.
6. Assemble the Roasted Veggie & Quinoa Bowls: Once the vegetables are roasted and the quinoa is cooked, it’s time to assemble your bowls. Divide the cooked quinoa evenly among bowls. Top with generous portions of the roasted vegetables. Drizzle each bowl generously with the lemon-tahini dressing.
7. Add Optional Toppings (Optional): For added flavor, texture, and visual appeal, consider adding optional toppings. Fresh herbs like chopped parsley or cilantro add freshness. Crumbled feta cheese (for a vegetarian option) provides a salty and tangy contrast. Toasted nuts or seeds offer a satisfying crunch. Avocado slices add creaminess and healthy fats. A dollop of hummus can add extra protein and flavor. A sprinkle of red pepper flakes can provide a touch of heat for those who like a little spice.
8. Serve and Enjoy: Serve your Roasted Veggie & Quinoa Bowls immediately while the vegetables are still warm, or enjoy them at room temperature or even chilled. These bowls are delicious as a satisfying lunch, a light dinner, or a healthy side dish. Leftovers can be stored in airtight containers in the refrigerator for up to 3-4 days.

Nutrition Facts

(Per Serving, approximately, Note: Nutritional values are estimates and can vary based on specific ingredients and portion sizes.)

• Serving Size: 1 bowl (approximately 1.5-2 cups)
• Calories: 450-550 kcal. Provides a moderate calorie count, suitable for a balanced meal.
• Protein: 15-20g. Quinoa is a complete protein, and combined with vegetables, this bowl offers a good source of plant-based protein, essential for muscle building and satiety.
• Fiber: 10-15g. High in dietary fiber from quinoa and vegetables, promoting digestive health and fullness.
• Healthy Fats: 20-25g. Primarily from olive oil and tahini, these are healthy unsaturated fats beneficial for heart health.
• Vitamins & Minerals: Rich in vitamins A and C from bell peppers and tomatoes, vitamin K and folate from broccoli, and various minerals like iron and magnesium from quinoa and vegetables, contributing to overall well-being.

Preparation Time

• Prep Time: 20 minutes. This includes washing and chopping the vegetables, rinsing the quinoa, and making the dressing.
• Cook Time: 25 minutes. This is the time for roasting the vegetables and cooking the quinoa simultaneously.
• Total Time: 45 minutes. A relatively quick and easy meal to prepare, perfect for weeknights or meal prepping.

How to Serve

This Roasted Veggie & Quinoa Bowl is incredibly versatile and can be served in various ways:

• Warm Bowl: Enjoy it immediately after cooking while the vegetables are still warm and slightly crispy. This is a comforting and satisfying way to enjoy the dish, especially in cooler weather.
• Cold Bowl: Perfect for meal prepping or a refreshing lunch on a warm day. The flavors meld together beautifully as it chills.
• As a Main Course: This bowl is substantial enough to be a complete and satisfying vegetarian or vegan main course. The combination of protein, fiber, and healthy fats keeps you full and energized.
• As a Side Dish: Serve smaller portions as a vibrant and healthy side dish alongside grilled chicken, fish, or tofu. It complements various proteins beautifully.
• With Toppings: Elevate your bowl with a variety of toppings to customize the flavor and texture:
  • Fresh Herbs: Parsley, cilantro, or dill add freshness and brightness.
  • Cheese (for Vegetarian): Crumbled feta, goat cheese, or parmesan cheese adds a salty and tangy element.
  • Nuts and Seeds: Toasted pine nuts, pumpkin seeds, sunflower seeds, or almonds provide a satisfying crunch and extra nutrients.
  • Avocado: Sliced or diced avocado adds creaminess and healthy fats.
  • Hummus or Yogurt: A dollop of hummus or plain yogurt adds extra protein and creaminess.
  • Spicy Element: Red pepper flakes, sriracha, or a drizzle of hot sauce for those who like a kick.
• Meal Prep: Prepare a large batch of roasted vegetables and quinoa on the weekend and assemble bowls throughout the week for quick and healthy lunches or dinners. Store the roasted vegetables, quinoa, and dressing separately and assemble just before serving to maintain freshness.

Additional Tips

1. Customize Your Vegetables: Feel free to swap out or add other vegetables based on your preferences and what’s in season. Consider adding sweet potatoes, carrots, Brussels sprouts, asparagus, or cauliflower. Root vegetables like sweet potatoes and carrots will take a bit longer to roast, so cut them into smaller pieces or add them to the baking sheet a bit earlier.
2. Spice it Up: If you like a bit of heat, add a pinch of red pepper flakes to the vegetables before roasting or to the dressing. You can also use smoked paprika for a smoky flavor or add a dash of your favorite hot sauce to the dressing.
3. Experiment with Herbs and Spices: Don’t be afraid to experiment with different herbs and spices. Italian seasoning, za’atar, or even curry powder can add unique flavor profiles to your roasted vegetables. Fresh herbs like rosemary, thyme, or oregano can also be used instead of dried herbs.
4. Make it Grain-Free: For a grain-free option, substitute the quinoa with riced cauliflower or roasted sweet potato cubes as the base of your bowl. This will still provide a hearty and nutritious meal.
5. Add Legumes for Extra Protein: Boost the protein content further by adding cooked chickpeas, lentils, or white beans to your bowl. Toss them with the vegetables during the last 10 minutes of roasting to warm them through.
6. Make a Batch of Dressing Ahead: The lemon-tahini dressing can be made ahead of time and stored in an airtight container in the refrigerator for up to a week. This saves time during meal assembly and allows the flavors to meld together even more.
7. Don’t Overcrowd the Baking Sheet: For perfectly roasted vegetables, ensure they are spread in a single layer on the baking sheet. Overcrowding will cause them to steam instead of roast, resulting in soggy vegetables. Use two baking sheets if necessary.
8. Adjust Roasting Time: Roasting times may vary depending on your oven and the size of your vegetable pieces. Keep an eye on the vegetables and adjust the roasting time accordingly. They are done when they are tender, slightly caramelized, and have some browned edges.

FAQ Section

Q1: Can I make this recipe vegan?
A: Yes, absolutely! This recipe is naturally vegan if you use maple syrup instead of honey in the dressing and omit any cheese toppings. Ensure all your ingredients are plant-based to keep it strictly vegan.

Q2: Can I use pre-cooked quinoa to save time?
A: Yes, you can use pre-cooked quinoa. Simply heat it up according to package instructions while the vegetables are roasting. This can significantly reduce your preparation time, making it an even quicker meal.

Q3: What if I don’t like tahini? Can I substitute it in the dressing?
A: If you’re not a fan of tahini, you can substitute it with other creamy ingredients like almond butter, cashew butter, or even plain Greek yogurt (for a non-vegan option). The flavor will be slightly different, but still delicious. You may need to adjust the liquid to achieve the desired consistency.

Q4: Can I roast the vegetables ahead of time?
A: Yes, you can roast the vegetables ahead of time and store them in an airtight container in the refrigerator for up to 3 days. Reheat them gently in the oven or microwave before assembling your bowls.

Q5: How long do leftovers last?
A: Leftovers of the Roasted Veggie & Quinoa Bowl will last in the refrigerator for up to 3-4 days when stored in airtight containers. The vegetables might soften slightly, but the flavors will still be great.

Q6: Can I freeze this recipe?
A: While you can freeze the roasted vegetables and cooked quinoa separately, it’s generally not recommended to freeze the assembled bowl with dressing, as the texture of the vegetables and quinoa might change upon thawing. It’s best to enjoy this dish fresh or within a few days of making it.

Q7: Can I add protein to make it a heartier meal?
A: Yes, definitely! You can easily add extra protein to this bowl. Consider adding grilled or baked tofu, tempeh, chickpeas, lentils, white beans, or even grilled chicken or fish (for non-vegetarian options).

Q8: What are some other dressing variations I can try?
A: There are many delicious dressing variations you can try! Consider a balsamic vinaigrette, a creamy avocado dressing, a peanut dressing (for an Asian-inspired twist), or a simple lemon-herb vinaigrette. Experiment with different flavors to find your favorite combination!

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