Pin It Experience a burst of vibrant colors and wholesome nutrition with this Roasted Vegetable Quinoa Bowl. This Mediterranean-inspired dish brings together tender zucchini, sweet cherry tomatoes, and red onions, all roasted to perfection and served over a bed of fluffy quinoa. Finished with a velvety tahini dressing, it is a satisfying meal that proves healthy eating can be truly delicious.
Pin It The secret to this bowl is the balance of flavors—the smokiness of the paprika-spiced vegetables paired with the zesty lemon in the tahini sauce. Whether you are looking for a light lunch or a hearty dinner, this recipe delivers a nourishing experience that is as beautiful as it is tasty.
Ingredients
- Vegetables: 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.
- Quinoa: 1 cup quinoa (rinsed), 2 cups water, ¼ teaspoon salt.
- Tahini Sauce: ¼ cup tahini, 2 tablespoons lemon juice, 1 tablespoon maple syrup or honey, 1 garlic clove (minced), 3–4 tablespoons water (to thin), ¼ teaspoon salt.
- Garnishes: 2 tablespoons chopped fresh parsley, 2 tablespoons toasted pumpkin seeds.
Instructions
- Step 1: Preheat
- Preheat the oven to 425°F (220°C). Line a large baking sheet with parchment paper.
- Step 2: Prepare Vegetables
- Place bell pepper, zucchini, red onion, cherry tomatoes, and 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: Roast
- Roast the vegetables for 25–30 minutes, stirring halfway, until tender and lightly browned.
- Step 4: Cook Quinoa
- In a medium saucepan, combine rinsed quinoa, water, and salt. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.
- Step 5: Prepare Sauce
- Whisk together tahini, lemon juice, maple syrup or honey, minced garlic, salt, and enough water to reach a smooth, pourable consistency.
- Step 6: Assemble
- Divide cooked quinoa among four bowls. Top with roasted vegetables. Drizzle generously with tahini sauce. Garnish with chopped parsley and toasted pumpkin seeds.
Zusatztipps für die Zubereitung
To ensure even cooking, try to dice your vegetables into similar sizes. Also, don't skip the resting step for the quinoa; it allows the grain to fully absorb the moisture, making it much fluffier.
Varianten und Anpassungen
Feel free to swap vegetables according to the season—sweet potato, broccoli, and eggplant all work wonderfully. For extra protein, you can toss in a can of rinsed chickpeas during the last 10 minutes of roasting or top the bowl with grilled tofu.
Serviervorschläge
This bowl can be served warm, but it is equally delicious at room temperature, making it perfect for office lunches. If you like a bit of heat, a dash of red pepper flakes or a drizzle of sriracha adds a nice kick.
Pin It With its delightful combination of textures and flavors, this Roasted Vegetable Quinoa Bowl is sure to become a staple in your healthy recipe rotation. Enjoy the simplicity and nourishment of every bite!
Questions & Answers
- → Can I make this bowl ahead of time?
Yes! You can roast the vegetables and cook the quinoa up to 3 days in advance. Store them separately in airtight containers in the refrigerator. The tahini sauce also keeps well for 3 days when refrigerated. Assemble just before serving.
- → What vegetables work best for roasting?
Root vegetables like sweet potatoes, carrots, and beets roast beautifully. You can also use broccoli, cauliflower, eggplant, or Brussels sprouts. The key is cutting vegetables into similar-sized pieces so they cook evenly.
- → How do I prevent quinoa from being mushy?
Rinse quinoa thoroughly before cooking to remove bitter coating. Use the correct water ratio (2:1) and don't overcook. Let it stand covered for 5 minutes after cooking, then fluff gently with a fork to separate the grains.
- → Can I add protein to this bowl?
Absolutely! Chickpeas, grilled tofu, or roasted chickpeas add great plant-based protein. You could also top with grilled chicken, falafel, or a fried egg if you eat those. The bowl is versatile and adapts well to different proteins.
- → Is tahini sauce dairy-free?
Yes, traditional tahini sauce is completely dairy-free and vegan. It's made from sesame paste, lemon juice, garlic, and a touch of sweetener. It provides a creamy, rich texture similar to dairy-based dressings.
- → What can I use instead of tahini?
If you can't have tahini, try cashew cream, almond butter, or avocado blended with lemon and garlic. Greek yogurt works for a non-vegan option. Each alternative offers a different flavor profile while maintaining creaminess.