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Main Dishes

Roasted Vegetable Quinoa Bowl

January 31, 2022
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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!

Print

Quinoa Bowl with Broccoli, Eggplant and Tahini

Close up of a quinoa bowl with roasted broccoli, eggplant, edamame, baby spinach, advocacy and garnished with purple radish and broccoli sprouts
Print Recipe

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. 

  • Author: Jeannine
  • Prep Time: 15 minutes
  • Cook Time: 45 minutes
  • Total Time: 60 minutes
  • Yield: 4 servings 1x
  • Category: Main Dishes

Ingredients

Scale

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: 

  1. In a small food processor, blend lemon juice and chopped garlic. Use 1 clove if like a milder taste.
  2. 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: 

  1. Cook the quinoa to package directions.
  2. Preheat the oven to 425 F and line a baking sheet with parchment paper. 
  3. 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.
  4. 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).
  5. 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. 
  6. 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.
  7. 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

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Hi, I’m Jeannine
Hi, I’m Jeannine

Hi, I’m Jeannine

I'm a certified health and wellness coach with a passion for cooking and photographing beautiful, colorful, healthy food. I provide healthy plant-forward recipe inspiration for those who want to look and feel their healthiest from the inside out. I'm so glad you stopped by!

Categories

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  • Dressings & Sauces
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  • Healthy Living
  • Main Dishes
  • Salads
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Comment ‘DINNER’ and I’ll send you the 5 high protein and high fiber dinner recipes I make on repeat. [If you are on my email list check your inbox!]

When I polled my audience a few months ago, one thing I consistently heard is that you want to eat healthier but struggle with trying to meet your nutrition needs while also trying to feed your family or partner. 

This inspired me to develop and share this FREE e-book with 5 easy, 30 minute high-protein and high-fiber recipes which are easily deconstructed into “build your own bowl” meals to suit a variety of preferences. 

Even if you don’t follow them exactly, i hope you are inspired by the approach! 

#eatbeautifully #agebetter #fitmom #healthyrecipes #womenover40
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Comment ‘DINNER’ and I’ll send you the 5 high protein and high fiber dinner recipes I make on repeat. [If you are on my email list check your inbox!] When I polled my audience a few months ago, one thing I consistently heard is that you want to eat healthier but struggle with trying to meet your nutrition needs while also trying to feed your family or partner. This inspired me to develop and share this FREE e-book with 5 easy, 30 minute high-protein and high-fiber recipes which are easily deconstructed into “build your own bowl” meals to suit a variety of preferences. Even if you don’t follow them exactly, i hope you are inspired by the approach! #eatbeautifully #agebetter #fitmom #healthyrecipes #womenover40
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Cashew Butter Flourless Fudgy Brownies
-1 cup cashew butter
-2 large eggs
-3/4 cup dark chocolate chips (I love @enjoylife)
-1/2 cup maple syrup
-1/2 cup pure cacao powder
-2 tsp vanilla extract
-1/2 tsp baking soda
-1/4 tsp sea salt
Extra chocolate chips and salt for sprinkling options.

Preheat oven to 350.
Combine maple syrup and cashew butter. Add eggs and vanilla extract. Add cacao, baking powder and salt and mix until creamy. Add chocolate chips.
Pour batter into 9X12 parchment lined pan and bake at 350 for 20 minutes. Remove and let sit for 20-30 minutes to cool (necessary so they set!).

Enjoy!

#eatbeautifully #agebetter #fitmom #healthyrecipes
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I’m about to blow your mind with these brownies. Fudgy, flourless and nutrient rich. No gluten, no refined sugar. The dark cacao powder is full of antioxidants and magnesium and cashew butter provides healthy fat. This simple recipe is made with cashew butter, cacao powder, maple syrup, dark chocolate chips, eggs, vanilla and salt. You are going to be blown away! Cashew Butter Flourless Fudgy Brownies -1 cup cashew butter -2 large eggs -3/4 cup dark chocolate chips (I love @enjoylife) -1/2 cup maple syrup -1/2 cup pure cacao powder -2 tsp vanilla extract -1/2 tsp baking soda -1/4 tsp sea salt Extra chocolate chips and salt for sprinkling options. Preheat oven to 350. Combine maple syrup and cashew butter. Add eggs and vanilla extract. Add cacao, baking powder and salt and mix until creamy. Add chocolate chips. Pour batter into 9X12 parchment lined pan and bake at 350 for 20 minutes. Remove and let sit for 20-30 minutes to cool (necessary so they set!). Enjoy! #eatbeautifully #agebetter #fitmom #healthyrecipes
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One of the most common hormone imbalances in women may be causing your belly bloat.

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Follow @eatbeautifullyblog to learn more about to thrive in perimenopause and for recipes, fitness and wellness strategies to age better and beautifully.

#perimenopause #fitmom #agebetter #eatbeautifully
One of the most common hormone imbalances in women may be causing your belly bloat.

Estrogen dominance affects women frequently in perimenopause. But wait, how can I be experiencing estrogen dominance while my estrogen is decreasing??

Read on for a mimi primer on what may be happening in your body and nutrition recommendations to support this imbalance. I got you!

Follow @eatbeautifullyblog to learn more about to thrive in perimenopause and for recipes, fitness and wellness strategies to age better and beautifully.

#perimenopause #fitmom #agebetter #eatbeautifully
One of the most common hormone imbalances in women may be causing your belly bloat.

Estrogen dominance affects women frequently in perimenopause. But wait, how can I be experiencing estrogen dominance while my estrogen is decreasing??

Read on for a mimi primer on what may be happening in your body and nutrition recommendations to support this imbalance. I got you!

Follow @eatbeautifullyblog to learn more about to thrive in perimenopause and for recipes, fitness and wellness strategies to age better and beautifully.

#perimenopause #fitmom #agebetter #eatbeautifully
One of the most common hormone imbalances in women may be causing your belly bloat.

Estrogen dominance affects women frequently in perimenopause. But wait, how can I be experiencing estrogen dominance while my estrogen is decreasing??

Read on for a mimi primer on what may be happening in your body and nutrition recommendations to support this imbalance. I got you!

Follow @eatbeautifullyblog to learn more about to thrive in perimenopause and for recipes, fitness and wellness strategies to age better and beautifully.

#perimenopause #fitmom #agebetter #eatbeautifully
One of the most common hormone imbalances in women may be causing your belly bloat.

Estrogen dominance affects women frequently in perimenopause. But wait, how can I be experiencing estrogen dominance while my estrogen is decreasing??

Read on for a mimi primer on what may be happening in your body and nutrition recommendations to support this imbalance. I got you!

Follow @eatbeautifullyblog to learn more about to thrive in perimenopause and for recipes, fitness and wellness strategies to age better and beautifully.

#perimenopause #fitmom #agebetter #eatbeautifully
One of the most common hormone imbalances in women may be causing your belly bloat.

Estrogen dominance affects women frequently in perimenopause. But wait, how can I be experiencing estrogen dominance while my estrogen is decreasing??

Read on for a mimi primer on what may be happening in your body and nutrition recommendations to support this imbalance. I got you!

Follow @eatbeautifullyblog to learn more about to thrive in perimenopause and for recipes, fitness and wellness strategies to age better and beautifully.

#perimenopause #fitmom #agebetter #eatbeautifully
eatbeautifullyblog
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One of the most common hormone imbalances in women may be causing your belly bloat. Estrogen dominance affects women frequently in perimenopause. But wait, how can I be experiencing estrogen dominance while my estrogen is decreasing?? Read on for a mimi primer on what may be happening in your body and nutrition recommendations to support this imbalance. I got you! Follow @eatbeautifullyblog to learn more about to thrive in perimenopause and for recipes, fitness and wellness strategies to age better and beautifully. #perimenopause #fitmom #agebetter #eatbeautifully
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How many have you believed?
 
1) Women should intermittent fast – Research shows when active women add the stress of IF to our bodies, stress hormones like cortisol become even higher, having a downstream affect on all other hormones.
2)Carbs are bad for you - When our brain perceives we have a deficiency in carbs, we have a reduction in kisspeptin stimulation (a neuropeptide that’s responsible for endocrine + reproductive function), which increases our appetite, reduces insulin sensitivity AND puts stress on our body.
3) Low calorie diet for weight loss – Yes a caloric deficit is needed to lose fat, but if we are eating too low calorie our bodies will start to adapt and will lower our metabolism. This is why many women find they are eating barely anything but yet they can’t lose weight. Instead of decreasing calories, focus first on building muscle (and eating appropriately to fuel that muscle gain).
4)You don’t need to have a period – Every month, a woman's menstrual cycle can provide valuable insight into her overall health by indicating if her body is functioning normally through regular periods. Irregular periods or painful periods, in addition to severe PMS symptoms is an indicator that you have hormonal imbalances.
5) Lots of cardio for weight loss – Overemphasis on cardio can put your body in a catabolic state where it starts to burn lean muscle mass. Again, if all you are doing is cardio, your body will start to depend upon that external calorie burn. Instead you want to turn your body into a calorie-burning machine by maintaining and adding muscle mass.
6) Heavy weight will make you bulky / light weights will make you toned – It takes a lot of volume and a lot of calories to “get bulky”. When you start strength training, inflammation occurs and our body will hold onto water as it adapts to the new stimulus. Many women confuse this for getting bulky but by eating whole foods and giving yourself adequate recovery, over time this inflammation will subside.

Follow @eatbeautifullyblog to learn more about these topics and how to age better and beautifully.
eatbeautifullyblog
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•
Follow
How many have you believed? 1) Women should intermittent fast – Research shows when active women add the stress of IF to our bodies, stress hormones like cortisol become even higher, having a downstream affect on all other hormones. 2)Carbs are bad for you - When our brain perceives we have a deficiency in carbs, we have a reduction in kisspeptin stimulation (a neuropeptide that’s responsible for endocrine + reproductive function), which increases our appetite, reduces insulin sensitivity AND puts stress on our body. 3) Low calorie diet for weight loss – Yes a caloric deficit is needed to lose fat, but if we are eating too low calorie our bodies will start to adapt and will lower our metabolism. This is why many women find they are eating barely anything but yet they can’t lose weight. Instead of decreasing calories, focus first on building muscle (and eating appropriately to fuel that muscle gain). 4)You don’t need to have a period – Every month, a woman's menstrual cycle can provide valuable insight into her overall health by indicating if her body is functioning normally through regular periods. Irregular periods or painful periods, in addition to severe PMS symptoms is an indicator that you have hormonal imbalances. 5) Lots of cardio for weight loss – Overemphasis on cardio can put your body in a catabolic state where it starts to burn lean muscle mass. Again, if all you are doing is cardio, your body will start to depend upon that external calorie burn. Instead you want to turn your body into a calorie-burning machine by maintaining and adding muscle mass. 6) Heavy weight will make you bulky / light weights will make you toned – It takes a lot of volume and a lot of calories to “get bulky”. When you start strength training, inflammation occurs and our body will hold onto water as it adapts to the new stimulus. Many women confuse this for getting bulky but by eating whole foods and giving yourself adequate recovery, over time this inflammation will subside. Follow @eatbeautifullyblog to learn more about these topics and how to age better and beautifully.
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SALSA VERDE CHICKEN SOUP
 
A soup that actually satisfies. If I’m going to eat soup I don’t want to be hungry an hour later. This makes a healthy weeknight dinner or lunch and only takes about 30 minutes of cooktime.
 
Thanks to the chicken and beans a serving of this soup has over 40 grams of protein. The beans, brown rice and veggies add over 12 grams of phyto-nutrient rich fiber which is great for your gut. The protein/high fiber combo is also great fo your blood sugar. I love to top with cilantro and avocado.

Serves 4 (about 2 hearty cups)
 
2 tablespoons of olive oil
1 cup red onion diced (about a medium red onion)
1 ½ cup of zucchini, cut into half moons (about 1 ½ medium zucchini)
3 garlic cloves minced
½ teaspoon oregano
2 cups mild or medium salsa verde
1 can of low sodium black beans, drained
4 cups of low sodium chicken broth
1 ½ pound shredded chicken
2 cups of brown rice (I used frozen)
1 teaspoon salt, more to taste
2 cups of baby spinach
1 tablespoon of lime juice
Garnish: cilantro, avocado and lime juice
 
Heat the olive oil in a large pot over medium heat. Add the onion and zucchini. Cook for 5 minutes and then add the garlic and oregano. Cook for another minute.

Add the salsa verde, black beans and broth. Bring to a boil and then turn to simmer for 15 minutes.

After 15 minutes add the brown rice, and shredded chicken. Cook for 5 more minutes. Stir in baby spinach and lime juice.
Serve with cilantro, avocado and a squeeze of lime.
 
Follow @eatbeautifullyblog for healthy recipes, nutrition and wellness advice to help you age better and more beautifully.

#eatbeautifully #agebetter #healthyrecipes #fitmom
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SALSA VERDE CHICKEN SOUP A soup that actually satisfies. If I’m going to eat soup I don’t want to be hungry an hour later. This makes a healthy weeknight dinner or lunch and only takes about 30 minutes of cooktime. Thanks to the chicken and beans a serving of this soup has over 40 grams of protein. The beans, brown rice and veggies add over 12 grams of phyto-nutrient rich fiber which is great for your gut. The protein/high fiber combo is also great fo your blood sugar. I love to top with cilantro and avocado. Serves 4 (about 2 hearty cups) 2 tablespoons of olive oil 1 cup red onion diced (about a medium red onion) 1 ½ cup of zucchini, cut into half moons (about 1 ½ medium zucchini) 3 garlic cloves minced ½ teaspoon oregano 2 cups mild or medium salsa verde 1 can of low sodium black beans, drained 4 cups of low sodium chicken broth 1 ½ pound shredded chicken 2 cups of brown rice (I used frozen) 1 teaspoon salt, more to taste 2 cups of baby spinach 1 tablespoon of lime juice Garnish: cilantro, avocado and lime juice Heat the olive oil in a large pot over medium heat. Add the onion and zucchini. Cook for 5 minutes and then add the garlic and oregano. Cook for another minute. Add the salsa verde, black beans and broth. Bring to a boil and then turn to simmer for 15 minutes. After 15 minutes add the brown rice, and shredded chicken. Cook for 5 more minutes. Stir in baby spinach and lime juice. Serve with cilantro, avocado and a squeeze of lime. Follow @eatbeautifullyblog for healthy recipes, nutrition and wellness advice to help you age better and more beautifully. #eatbeautifully #agebetter #healthyrecipes #fitmom
4 months ago
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5/5
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Bowl with roasted broccoli, eggplant, edamame, quinoa, baby spinach and garnished with broccoli spouts and avocado.