This roasted vegetable quinoa bowl is made with broccoli and eggplant, plant-protein in the form of edamame and is paired with a garlicky tahini dressing. Served warm or cold, this bowl is a great way to get your greens and eat a variety of vegetables – especially when you are looking for a nutrient-rich, filling dish. Additionally, this quinoa bowl is vegan, gluten-free and also makes for a great meal prep idea during the week.
What is a Quinoa Bowl?
A quinoa bowl is a whole-food, one bowl meal and is one of my go-to dishes. Quinoa makes a great base because it is gluten-free, protein-packed and quick to cook. The components of this dish are simple roasted vegetables, steamed spinach, a whole grain, legumes and a dressing made from a healthy fat. Sometimes I will add additional protein in the form of tofu or fish (you can also add chicken). This bowl is full of plant-based protein, low glycemic carbohydrates and fiber to keep you full and energized, and lots of vegetables to help you eat more beautifully.
Why You’ll Love this Roasted Vegetable Quinoa Bowl Recipe
Roast the vegetables, cook a grain, prepare the dressing, add the edamame (or other legume), and if desired, add an additional protein (like edamame, tofu, chickpeas or chicken). This vegetable-packed bowl will help you with your goal of eating greens and eating the rainbow and includes:
- Broccoli – A member of cruciferous family which should be incorporated into your diet daily.
- Eggplant – Did you know eggplant is technically a fruit? Anthocyanin is a powerful flavonoid responsible for the dark purple color which is why you want to make sure you also eat the skin.
- Baby Spinach – Lightly steamed to preserve most of the benefits of eating greens.
- Tahini – Made from sesame seeds, its a great source of vitamin E which supports skin health.
- Quinoa – This superfood seed is a nutritional powerhouse. One cup provides about 8 grams of protein and 5 grams a fiber.
- Edamame – One cup provides 18 grams of protein. An excellent whole-food way to get more plant-based protein in your diet.
Tips for Cooking this Recipe (and How to Make Quinoa Taste Good)
- Quinoa Cooking Tips: When cooking quinoa, don’t forget to first rinse the grain to remove the bitterness (caused by saponin coating the grain). If cooking on the stovetop, use a grain to water ratio of 1 cup quinoa and 1 3/4 cup of water, or low-sodium vegetable broth, and add about 1/2 teaspoon of sea salt.I sometimes add 2 garlic cloves or half an onion to the water to give the quinoa more flavor.
- Broccoli Cooking Tips: Don’t go overboard on the oil for the broccoli and be generous with salt. About 2 teaspoons of oil is really all you need. I add oil to the florets and use my hands to coat. After I salt the broccoli I usually “taste test” the raw broccoli to ensure its properly salted.
- Eggplant Cooking Tips: If you’re using a globe eggplant, it may be necessary to salt it before roasting. After cubing the eggplant, sprinkle liberally with salt and let stand for 60 minutes. Then rinse off the salt, give it a firm squeeze to get rid of any excess juices, and pat dry with a paper towel. If you’re using a long, skinny, Japanese eggplant, it is not necessary to salt it.
- Add Different Vegetables: I love eggplant and broccoli with this dish but feel free to get creative!
I hope you enjoy this delicious, vegetable-packed quinoa bowl!
Quinoa Bowl with Broccoli, Eggplant and Tahini
Eaten warm or cold, this quinoa bowl is a great way to get your daily serving of greens and eat the rainbow. ITs great when you when you are looking for a nutrient-rich, filling dish. It can be made vegan, is gluten-free and also makes for a great meal prep idea during the week.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Total Time: 60 minutes
- Yield: 4 servings 1x
- Category: Main Dishes
Ingredients
Tahini Dressing
- 2 large garlic cloves, chopped
- 1/4 cup fresh lemon juice (from about 1 large lemon)
- 1/2 cup raw sesame tahini
- 1/4 teaspoon pink Himalayan sea salt
- pinch of pepper
- 1/4 cup ice water
For the Quinoa Bowls:
- 1 cup quinoa, rinsed
- 1 large eggplant or 2 baby eggplants, cubed
- 12 oz package of broccoli florets or 3 cups of broccoli florets
- 2 tablespoons olive oil, divided
- 1 teaspoon pink Himalayan sea salt, divided (more to taste)
- 6 cups baby spinach
- 1 cup edamame
Instructions
Make the Dressing:
- In a small food processor, blend lemon juice and chopped garlic. Use 1 clove if like a milder taste.
- Add tahini, maple, syrup and blend. Add 1/4 cup ice water, salt and blend until smooth. If dressing is too think add more ice water, 1 tablespoon at a time. Dressing should be slightly runny.
Roast the Vegetables:
- Cook the quinoa to package directions.
- Preheat the oven to 425 F and line a baking sheet with parchment paper.
- Add cubed eggplant to the parchment-lined baking sheet. Drizzle evenly with 1 tablespoon olive oil and, working quickly, toss to evenly distribute the oil (eggplant will quickly absorb the oil if you don’t distribute quickly). Sprinkle evenly with the salt and toss once more. Roast on the center rack for 30 minutes or until tender with a lightly browned exterior, tossing around the 15-minute mark.
- Once you put the eggplant in the oven, lay the broccoli florets out on baking sheet lined with parchment paper. Add one tablespoon of olive oil, 1/2 teaspoon of salt and with your hands, coat evenly. Taste the broccoli to ensure it has been properly salted. Make sure the broccoli florets are evenly spaced out on the baking sheet and not overlapping (if overcrowded the broccoli with steam).
- At the 15 minute mark for the eggplant, add the pan with the broccoli to the oven. Roast the eggplant for a full 30 minutes and the broccoli for the final 15 minutes. Remove from oven and set aside.
- While the vegetables are roasting, add the spinach to a pan with 1 tablespoon water and steam (cook) over medium heat, moving the baby spinach around the pan until just wilted.
- Assemble the bowls with 1/2 cup quinoa, 1/2 cup edamame, 1/2 the baby spinach mixture, 1 cup broccoli, 1 cup eggplant and 2 tablespoons of the tahini dressing. Garnish with sesame seeds, if desired.
Notes
- Dressing recipe makes about six, 2 tbsp servings
Nutrition
- Serving Size: 1/4 of recipe and 2 tbsp dressing
- Calories: 420
- Sugar: 6 g
- Sodium: 60 mg
- Fat: 19 g
- Saturated Fat: 3 g
- Carbohydrates: 48 g
- Fiber: 13 g
- Protein: 17 g
- Cholesterol: 0 mg