Mediterranean quinoa & roasted veggie power bowl with lemon-herb tahini drizzle
This innovative Mediterranean bowl combines nutty quinoa, roasted seasonal vegetables, tender chickpeas, and crumbled feta with a zesty lemon-herb tahini dressing. It’s packed with plant-based protein, fiber, and vibrant colors.
Prep & Cook Time:
Prep time: 20 minutes
Cook time: 30 minutes
Total time: 50 minutes
Ingredients:
For the Bowl:
1 cup quinoa (uncooked)
1 medium zucchini, diced
1 medium carrot, diced
1 red bell pepper, diced
1 cup cherry tomatoes, halved
1 cup cooked chickpeas (or canned, drained & rinsed)
1 tsp smoked paprika
1 tsp dried oregano
Salt and black pepper, to taste
1 tbsp olive oil (optional, can roast without for lower fat)
¼ cup crumbled feta cheese
2 tbsp pumpkin seeds or toasted almonds
For the Lemon-Herb Tahini Dressing:
3 tbsp tahini
Juice of 1 lemon
1 garlic clove, minced
2 tbsp water (adjust for desired consistency)
1 tsp maple syrup or honey
1 tsp fresh parsley, finely chopped
Pinch of salt and pepper
Instructions:
1. Cook the Quinoa:
1. Rinse quinoa under cold water.
2. In a medium pot, combine 1 cup quinoa + 2 cups water + pinch of salt.
3. Bring to boil → reduce to simmer → cover and cook for 15 minutes.
4. Remove from heat, fluff with a fork, and set aside.
2. Roast the Veggies & Chickpeas:
1. Preheat oven to 200°C (400°F).
2. In a large bowl, toss zucchini, carrot, bell pepper, cherry tomatoes, and chickpeas with smoked paprika, oregano, salt, pepper, and olive oil (if using).
3. Spread on a baking sheet lined with parchment paper.
4. Roast for 20–25 minutes, tossing halfway, until vegetables are tender and lightly caramelized.
3. Make the Dressing:
1. In a small bowl, whisk tahini, lemon juice, minced garlic, water, maple syrup, parsley, salt, and pepper until smooth.
2. Adjust water to get a pourable consistency.
4. Assemble the Bowl:
1. In a serving bowl, layer quinoa → roasted veggies & chickpeas → sprinkle feta and pumpkin seeds.
2. Drizzle generously with lemon-herb tahini dressing.
3. Garnish with extra parsley or microgreens if desired.
Tips & Notes:
Vegetable swaps: Try eggplant, asparagus, or sweet potato for variety.
Protein boost: Add grilled chicken, shrimp, or a poached egg.
Tahini tip: If your tahini is thick, warm it slightly or mix with extra water for a smooth dressing.
Meal prep: Keep components separate in containers; drizzle dressing before eating to keep fresh.
Vegan option: Omit feta or use plant-based feta.
Frequently Asked Questions FAQs:
Q1: Can I use brown rice instead of quinoa?
A1: Yes, brown rice works well but will require longer cooking time.
Q2: Can I roast everything in advance?
A2: Absolutely. Roasted veggies and quinoa store well in the fridge for 3–4 days.
Q3: Can I make it oil-free?
A3: Yes, simply roast veggies on parchment or in a nonstick pan; olive oil adds flavor but isn’t necessary.
Nutritional Information
Calories: 420 kcal
Protein: 14 g
Carbs: 55 g
Fat: 16 g
Fiber: 10 g
Sugar: 6 g
Sodium: 380 mg