Save This Roasted Vegetable Quinoa Bowl is a vibrant and nourishing meal featuring sheet pan roasted vegetables, fluffy quinoa, and a creamy tahini sauce. Perfect for a wholesome lunch or dinner, this Mediterranean-inspired dish is both easy to prepare and packed with flavor.
Save The combination of smoky paprika-roasted vegetables and the zesty lemon-tahini dressing creates a satisfying contrast that highlights the fresh ingredients. Whether you are meal prepping for the week or looking for a quick family dinner, this bowl is a versatile staple.
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 (about 1 lemon), 1 tablespoon maple syrup or honey, 1 garlic clove (minced), 3–4 tablespoons water (to thin), ¼ teaspoon salt.
- Garnishes (optional): 2 tablespoons chopped fresh parsley, 2 tablespoons toasted pumpkin seeds.
Instructions
- Step 1
- Preheat the oven to 425°F (220°C). Line a large baking sheet with parchment paper.
- Step 2
- 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 the vegetables for 25–30 minutes, stirring halfway, until tender and lightly browned.
- Step 4
- Meanwhile, prepare the 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
- For the tahini sauce: Whisk together tahini, lemon juice, maple syrup or honey, minced garlic, salt, and enough water to reach a smooth, pourable consistency.
- Step 6
- To assemble: Divide cooked quinoa among four bowls. Top with roasted vegetables. Drizzle generously with tahini sauce. Garnish with chopped parsley and toasted pumpkin seeds, if desired.
Zusatztipps für die Zubereitung
For the fluffiest quinoa, ensure you let it rest covered for at least 5 minutes after cooking. When roasting the vegetables, spread them in a single layer to ensure they brown and caramelize rather than steam.
Varianten und Anpassungen
You can swap vegetables according to the season or your preference; try adding sweet potato, broccoli, or eggplant. To increase the protein content, consider adding a scoop of chickpeas or some grilled tofu.
Serviervorschläge
Serve these bowls warm for a cozy dinner or cold for a refreshing lunch. The tahini sauce can be made up to 3 days in advance and kept in the refrigerator, making it perfect for quick assembly.
Save This easy 350-calorie main dish provides a healthy balance of 14g of fat, 48g of carbohydrates, and 9g of protein. Enjoy a fresh, wholesome meal that fuels your body with clean, plant-based ingredients.
Recipe Questions & Answers
- → Can I prepare the vegetables ahead of time?
Yes, you can chop the vegetables up to a day in advance and store them in an airtight container in the refrigerator. Roast just before assembling for the best texture and flavor.
- → What other vegetables work well in this bowl?
Sweet potatoes, broccoli, eggplant, Brussels sprouts, or butternut squash all roast beautifully. Choose seasonal vegetables for the best flavor and value.
- → How long does the tahini sauce keep?
The tahini sauce stays fresh in the refrigerator for up to 3 days when stored in a sealed container. You may need to whisk in a little water before using as it thickens when chilled.
- → Can I add protein to make it more filling?
Absolutely. Chickpeas, grilled tofu, roasted chickpeas, or even shredded chicken work wonderfully. Add your protein source during the last 15 minutes of roasting or prepare separately.
- → Is this bowl freezer-friendly?
The roasted vegetables and cooked quinoa freeze well separately for up to 3 months. Thaw overnight in the refrigerator and reheat gently. The tahini sauce is best enjoyed fresh.