Quinoa bowl
Roasted vegetables, crisp chickpeas, quinoa and a lemon tahini dressing.
- Hands-on
- 16 min
- Total time
43 min, show breakdown
- Prep 12 min
- Cook 25 min
- Clean up 6 min
- Pans
- 2
- Ingredients
- 10
- Cost/serving
- $3.27
Per serving
- Calories
- 588
- Protein
- 21 g
- Fiber
- 16 g
- Net carbs
- 58 g
- Fat
- 25 g
High in (% Daily Value per serving): Vitamin K 136%, Vitamin C 124%, Folate 68%, Magnesium 57%, Vitamin B6 51%, Thiamin (B1) 43%, Iron 38%, Riboflavin (B2) 36%, Zinc 34%, Vitamin E 32%, Vitamin A 27%, Potassium 23%, Selenium 23%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already vegetarian, vegan, dairy-free, egg-free, gluten-free, nut-free, soy-free.
Ingredients for 2
Tap an ingredient for other units and forms.
You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
1 can canned chickpeas, drained and rinsed (240 g)
Same amount as: about 1½ cups.
100 g quinoa, dry
Same amount as: 3½ oz, about ½ cup.
- 1 medium zucchini (200 g)
- 1 medium red bell pepper (120 g)
- ½ medium red onion (55 g)
1½ tbsp olive oil (20 g)
Same amount as: 20 mL.
2 cups baby spinach (60 g)
Same amount as: 480 mL.
2 tbsp tahini (30 g)
Same amount as: 30 mL.
2 tbsp lemon juice (30 g)
Same amount as: 30 mL, ¾ lemon squeezed from fresh lemons.
1 clove garlic, smashed (3 g)
Same amount as: 1 tsp fresh minced garlic, ½ tsp jarred minced garlic, ⅛ tsp garlic powder.
- salt, to taste
- black pepper, to taste
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
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Healthier swaps
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Optional
Adds about 0 kcal per serving.
Quantities are for 2 servings. Keeps 3 days in the fridge. Store the dressing separately.
Nutrition Facts
2 servings per recipe
Serving size 1 plate (430 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 588 | ||
| Total fat | 25 g | 32% | |
| Saturated fat | 3.4 g | 17% | |
| Cholesterol | 0 mg | 0% | |
| Sodium | 531 mg | 23% | |
| Total carbohydrate | 74 g | 27% | |
| Dietary fiber | 16 g | 57% | |
| Total sugars | 8 g | ||
| Net carbs† | 58 g | ||
| Protein | 21 g | 42% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 202 mg | 16% | |
| Iron | 6.8 mg | 38% | |
| Potassium | 1,095 mg | 23% | |
| Vitamin A | 247 mcg | 27% | |
| Vitamin C | 111 mg | 124% | |
| Vitamin E | 4.8 mg | 32% | |
| Vitamin K | 163 mcg | 136% | |
| Thiamin (B1) | 0.52 mg | 43% | |
| Riboflavin (B2) | 0.47 mg | 36% | |
| Niacin (B3) | 3 mg | 19% | |
| Vitamin B6 | 0.87 mg | 51% | |
| Folate | 273 mcg | 68% | |
| Vitamin B12 | 0 mcg | 0% | |
| Magnesium | 240 mg | 57% | |
| Zinc | 3.8 mg | 34% | |
| Selenium | 13 mcg | 23% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Heat the oven to 220 °C / 425 °F.
Cut the zucchini, pepper and onion into bite-size chunks. Drain and rinse the chickpeas, then pat them dry.
On the sheet pan, toss the vegetables and chickpeas with the oil, salt and pepper. Roast 20–25 minutes, stirring once.
Done looks like: Vegetables browned at the edges. Chickpeas slightly crisp. Meanwhile, rinse the quinoa in a sieve. Put it in the pot with 1 cup (240 mL) water and a pinch of salt. Bring to a boil, cover and simmer on low 15 minutes. Leave the lid on for 5 minutes more.
Done looks like: Water gone. Tiny white spiral tails showing on the grains. Mince the garlic. Stir it into the tahini and lemon juice, then add water 1 tbsp at a time until it pours.
Split the spinach between two bowls. Top with the quinoa, roasted vegetables and chickpeas, and drizzle with the dressing.
Equipment
Rimmed sheet pan (half sheet) $12–25
What to look for
- Heavy aluminum that does not warp in a hot oven
- Rim all the way round so juices stay in
Skip: Dark non-stick sheet pans; they burn the bottoms of vegetables.
Medium pot with lid, about 2 L (2 qt) $15–35
What to look for
- Lid that fits snugly
- Thick base so it does not scorch
Skip: Glass lids that fog up are fine; copper is not needed.
Chef's knife, 20 cm (8 in) $15–50
What to look for
- Comfortable handle that does not slip when wet
- Blade you can sharpen, or a cheap one you replace every few years
Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.
Cutting board $10–30
What to look for
- At least 30 × 40 cm (12 × 16 in), so food stays on it
- Wood or plastic; plastic goes in the dishwasher
Skip: Glass or stone boards. They dull knives fast.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Bitter quinoa | Not rinsed. | Rinse in a fine sieve until the water runs clear. |
| Dressing went thick and pasty | Tahini thickens before it thins. | Keep adding water, a spoonful at a time. |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.