Hummus Quinoa Veggie Bowl
This wholesome bowl layers fluffy quinoa with colorful roasted and raw vegetables, creamy hummus, and a drizzle of lemon-tahini dressing. It’s plant-based, naturally gluten-free, and perfect for a nutrient-packed lunch or dinner.
Time
Prep time: 15 minutes
Cook time: 20 minutes
Total time: 35 minutes
Servings: 2–3 bowls
Ingredients
For the Bowl:
3/4 cup dry quinoa (or 2 cups cooked)
1 cup cherry tomatoes, halved
1 zucchini, chopped
1 red bell pepper, chopped
1 small carrot, shredded or ribboned
1/2 cup shredded red cabbage
1/2 avocado, sliced
1/4 cup Kalamata olives
1/2 cup store-bought or homemade hummus
Olive oil, salt, pepper, cumin (for roasting)
For the Lemon-Tahini Drizzle:
2 tablespoons tahini
1 tablespoon lemon juice
1 teaspoon maple syrup or honey
1 garlic clove, grated or minced
Water to thin
Pinch of salt
Instructions
1. Cook the Quinoa:
Rinse 3/4 cup quinoa under water, then cook with 1.5 cups water in a saucepan.
Bring to a boil, cover, reduce heat, and simmer for 15 minutes.
Fluff with a fork and let cool slightly.
2. Roast the Veggies:
Preheat oven to 400°F (200°C).
Toss chopped zucchini and bell pepper with olive oil, salt, pepper, and a pinch of cumin.
Spread on a baking sheet and roast for 15–20 minutes until tender and golden.
3. Prepare the Dressing:
Whisk tahini, lemon juice, maple syrup, garlic, and a splash of water until smooth and pourable. Adjust salt and thickness as needed.
4. Assemble the Bowls:
Start with a base of quinoa.
Top with roasted veggies, shredded carrot, cabbage, avocado, cherry tomatoes, and olives.
Add a generous scoop of hummus in the center.
Drizzle with tahini dressing and garnish with fresh parsley, sesame seeds, or microgreens.
Tips
Add chickpeas, falafel, or a boiled egg for extra protein.
Switch quinoa with bulgur, couscous, or farro if not gluten-free.
Use beet hummus or roasted red pepper hummus for flavor and color twists.
Frequently Asked Questions
Can I make it ahead for meal prep?
Yes! Store components separately and assemble when ready to eat. Keeps 3–4 days in the fridge.
Can I use store-bought hummus?
Absolutely. Choose classic or flavored varieties like lemon, garlic, or spicy.
Is it low-carb?
Quinoa is moderately carb-rich. Swap with cauliflower rice for a low-carb version.
Nutritional Information
Calories: 480
Protein: 16g
Fat: 24g
Carbs: 48g
Fiber: 10g
Sugar: 6g