Zesty Quinoa and Roasted Vegetable Bowl
Welcome, health-conscious food lovers! Today, I’m excited to share a vibrant and nourishing gluten-free recipe that’s perfect for any time of day. This Zesty Quinoa and Roasted Vegetable Bowl is packed with flavor, texture, and essential nutrients. It’s a colorful medley of roasted vegetables, protein-rich quinoa, and a tangy lemon-herb dressing that will tantalize your taste buds while keeping your body happy. Whether you’re gluten-free by necessity or choice, this recipe is sure to become a new favorite in your meal rotation. Let’s dive in!
Nutritional Information
This recipe contains several ingredients that can benefit skin health, hair health, and the immune system. Here are some key examples with scientific explanations:
Quinoa:
- Rich in protein, which is essential for collagen production. Collagen maintains skin elasticity and firmness.
- Contains iron and protein, crucial for hair growth and strength.
- High in zinc, which supports immune cell function and development.
Sweet potato:
- High in beta-carotene, which the body converts to vitamin A. Vitamin A promotes skin cell turnover and helps maintain healthy skin.
- Contains vitamin C, essential for collagen production in hair follicles.
- Rich in vitamin C, which stimulates the production and function of white blood cells.
Bell pepper:
- Excellent source of vitamin C, crucial for collagen synthesis and protection against UV damage.
- Vitamin C aids in iron absorption, which is essential for hair growth.
- High vitamin C content boosts immune function.
Spinach:
- Contains vitamins A and C, as well as antioxidants that protect skin from free radical damage.
- Rich in iron, which is crucial for hair growth and preventing hair loss.
- High in vitamin A, which regulates immune responses.
Chickpeas:
- Contains zinc, which aids in skin healing and maintains oil gland function.
- Rich in protein and B vitamins, essential for hair growth and strength.
- Provides zinc, which supports immune cell development and function.
Olive oil:
- Contains vitamin E and polyphenols, which have anti-inflammatory and antioxidant properties, protecting skin from damage.
- Moisturizes hair and scalp, potentially reducing dandruff and promoting hair growth.
- Oleic acid in olive oil has been shown to have anti-inflammatory effects, potentially supporting immune function.
Lemon juice:
- High in vitamin C, which aids in collagen production and acts as an antioxidant.
- Vitamin C helps in iron absorption, crucial for hair growth.
- Vitamin C boosts the production and function of white blood cells.
Garlic:
- Contains allicin, which has antibacterial properties that may help combat acne-causing bacteria.
- May improve blood circulation to the scalp, potentially promoting hair growth.
- Allicin has immune-boosting properties and may enhance the function of immune cells.
These ingredients work synergistically to provide a range of nutrients that support overall health, including skin, hair, and immune function. The combination of vitamins, minerals, antioxidants, and healthy fats in this recipe contributes to a well-rounded, nutritious meal that can have positive effects on various aspects of health.
Certainly! Here’s a detailed nutritional breakdown for the Zesty Quinoa and Roasted Vegetable Bowl recipe, based on one serving (the recipe serves 4):
Calories: Approximately 450-500 calories per serving
Macronutrients:
- Protein: 15-18g
- Carbohydrates: 60-65g
- Fiber: 12-14g
- Fat: 20-22g (mostly healthy unsaturated fats from olive oil)
Micronutrients:
Vitamins:
- Vitamin A: 7000-8000 IU (mainly from sweet potato and spinach)
- Vitamin C: 80-90mg (from bell pepper, zucchini, and lemon juice)
- Vitamin E: 4-5mg (from olive oil and spinach)
- Vitamin K: 100-120μg (primarily from spinach)
- Folate: 150-180μg (from chickpeas and spinach)
- Vitamin B6: 0.5-0.7mg (from chickpeas and sweet potato)
Minerals:
- Iron: 4-5mg (from quinoa, chickpeas, and spinach)
- Magnesium: 100-120mg (from quinoa and chickpeas)
- Potassium: 800-900mg (from sweet potato, spinach, and chickpeas)
- Zinc: 2-3mg (from quinoa and chickpeas)
- Manganese: 1.5-2mg (from quinoa)
- Phosphorus: 250-300mg (from quinoa and chickpeas)
Other notable nutrients:
- Quercetin: Found in red onions, a powerful antioxidant
- Lycopene: Present in red bell peppers, an antioxidant linked to heart health
- Beta-carotene: Abundant in sweet potatoes, a precursor to Vitamin A
This meal is particularly high in:
- Fiber: Supporting digestive health and providing satiety
- Plant-based protein: From the combination of quinoa and chickpeas
- Antioxidants: From the variety of colorful vegetables
- Complex carbohydrates: Providing sustained energy
It’s also worth noting that this meal is:
- Low in sodium (depending on how much salt is added during preparation)
- Cholesterol-free
- Rich in heart-healthy monounsaturated fats from olive oil
The exact nutritional content may vary slightly based on the specific brands of ingredients used and any variations in preparation. This breakdown provides a good estimate of the nutritional value of the meal, highlighting its well-balanced and nutrient-dense nature.
Zesty Quinoa and Roasted Vegetable Bowl
Course: Lunch, DinnerCuisine: MediterraneanDifficulty: Easy4
servings15
minutes25
minutes450
kcalThis Zesty Quinoa and Roasted Vegetable Bowl is a mouthwatering explosion of flavors and textures, combining the nutty warmth of quinoa with the caramelized sweetness of roasted vegetables, all brought together by a bright, tangy lemon-herb dressing that will make your taste buds dance with joy.
Ingredients
- For the bowl:
1 cup quinoa, rinsed
2 cups water
1 medium sweet potato, diced
1 red bell pepper, sliced
1 zucchini, sliced
1 red onion, cut into wedges
2 tablespoons olive oil
1 teaspoon smoked paprika
1/2 teaspoon garlic powder
Salt and pepper to taste
1 can (15 oz) chickpeas, drained and rinsed
2 cups baby spinach
- For the dressing:
3 tablespoons extra-virgin olive oil
2 tablespoons fresh lemon juice
1 clove garlic, minced
1 teaspoon honey
1 tablespoon fresh parsley, chopped
1 tablespoon fresh mint, chopped
Salt and pepper to taste
Directions
- Preheat your oven to 425°F (220°C).
- In a medium saucepan, combine quinoa and water. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until water is absorbed and quinoa is fluffy. Remove from heat and let stand, covered, for 5 minutes.
- While the quinoa is cooking, prepare the vegetables. In a large bowl, toss the sweet potato, bell pepper, zucchini, and red onion with olive oil, smoked paprika, garlic powder, salt, and pepper.
- Spread the vegetables on a large baking sheet in a single layer. Roast in the preheated oven for 20-25 minutes, stirring halfway through, until vegetables are tender and lightly caramelized.
- In the last 5 minutes of roasting, add the chickpeas to the baking sheet to warm them up.
- While the vegetables are roasting, prepare the dressing. In a small bowl, whisk together olive oil, lemon juice, minced garlic, honey, parsley, mint, salt, and pepper.
- To assemble the bowls, divide the cooked quinoa among four bowls. Top with the roasted vegetables, chickpeas, and a handful of baby spinach.
- Drizzle the lemon-herb dressing over each bowl.
- Serve immediately and enjoy your nutritious, gluten-free meal!
Tips:
- Rinse the quinoa thoroughly before cooking to remove any bitterness.
For extra flavor, cook the quinoa in vegetable broth instead of water.
Cut the vegetables into similar-sized pieces to ensure even roasting.
Don’t overcrowd the baking sheet when roasting vegetables. Use two sheets if necessary for better caramelization.
Toss the vegetables halfway through roasting for even browning.
Toast the chickpeas separately for a few extra minutes if you prefer them crunchier.
Make extra dressing to keep in the fridge for quick salads during the week.
For meal prep, keep the dressing separate and add it just before serving to maintain freshness.
Experiment with different herbs in the dressing based on your preference or what’s available.
Let the quinoa rest for 5 minutes after cooking and then fluff with a fork for the best texture.
This Zesty Quinoa and Roasted Vegetable Bowl is not only gluten-free but also packed with fiber, protein, and essential vitamins and minerals. The combination of quinoa and chickpeas provides a complete protein source, while the colorful array of vegetables offers a wide range of antioxidants. The lemon-herb dressing adds a bright, fresh flavor that ties everything together perfectly.
Feel free to customize this bowl with your favorite vegetables or add some avocado for healthy fats. It’s a versatile recipe that can be enjoyed hot or cold, making it perfect for meal prep too. Bon appétit!
