Épingler This Veggie and Quinoa Power Bowl is a vibrant and nourishing main dish that brings together a delightful mix of textures and colors. Featuring fluffy quinoa, perfectly roasted seasonal vegetables, and protein-rich beans, this international-inspired meal is topped with crunchy nuts and seeds for a satisfying finish.
Épingler Preparation is straightforward and takes only 20 minutes, while the roasting process brings out the natural sweetness of the peppers and zucchini. Whether you are looking for a healthy weeknight dinner or a meal-prep option, this bowl is a versatile choice that keeps you energized.
Ingredients
- Grains: 1 cup (180 g) quinoa, rinsed; 2 cups (480 ml) water or vegetable broth.
- Vegetables: 1 medium red bell pepper (diced), 1 medium zucchini (sliced), 1 medium carrot (sliced), 1 small red onion (wedges), 1 cup (150 g) cherry tomatoes (halved), 2 tablespoons olive oil, 1 teaspoon dried oregano, salt and black pepper to taste.
- Beans: 1 can (400 g) black beans or chickpeas, drained and rinsed.
- Nuts and Seeds: 1/4 cup (30 g) roasted almonds or walnuts (roughly chopped), 2 tablespoons pumpkin seeds (pepitas).
- Lemon Vinaigrette: 3 tablespoons extra virgin olive oil, 2 tablespoons fresh lemon juice, 1 teaspoon Dijon mustard, 1 teaspoon maple syrup or honey, 1 small garlic clove (finely minced), salt and black pepper to taste.
Instructions
- Step 1: Preheat the Oven
- Preheat the oven to 425°F (220°C).
- Step 2: Prepare Vegetables
- Arrange the bell pepper, zucchini, carrot, red onion, and cherry tomatoes on a baking sheet. Drizzle with 2 tablespoons olive oil, sprinkle with oregano, salt, and pepper. Toss to coat evenly.
- Step 3: Roast
- Roast vegetables for 20–25 minutes, stirring halfway through, until tender and lightly caramelized.
- Step 4: Cook Quinoa
- Meanwhile, combine quinoa and water (or broth) in a saucepan. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes or until liquid is absorbed. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork.
- Step 5: Prepare Vinaigrette
- In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, maple syrup or honey, garlic, salt, and pepper to make the vinaigrette.
- Step 6: Assemble
- To assemble, divide quinoa among four bowls. Top each with roasted vegetables, beans, nuts, and seeds. Drizzle with lemon vinaigrette.
- Step 7: Final Touch
- Serve immediately, or refrigerate for a refreshing cold bowl.
Zusatztipps für die Zubereitung
To ensure success, use the required tools such as a baking sheet for even roasting and a saucepan with a lid for perfectly steamed quinoa. Using a chef's knife and cutting board to maintain uniform sizes for the vegetables will help them cook at the same rate. Don't forget to use a whisk for the vinaigrette to ensure the mustard and oil are fully emulsified.
Varianten und Anpassungen
This recipe is highly adaptable; you can swap in seasonal vegetables like sweet potato, broccoli, or cauliflower. For extra protein, add grilled tofu or a poached egg, and feta cheese makes a tasty optional topping. To make the dish strictly vegan, ensure you use maple syrup instead of honey. For those with nut allergies, simply omit the nuts and use only seeds.
Serviervorschläge
Serve this power bowl as a complete main dish for four people. If you prefer a colder meal, it can be refrigerated and served as a refreshing salad. When using store-bought ingredients like broth or canned beans, always check for potential gluten or soy additives to ensure the dish remains safe for your dietary needs.
Épingler Each serving of this Veggie and Quinoa Power Bowl contains 420 calories, 13g of protein, 54g of carbohydrates, and 18g of total fat. It is a well-balanced, easy-to-make meal that delivers international flavors and wholesome nutrition in just 45 minutes. Enjoy your vibrant and healthy creation!
Questions fréquentes sur la recette
- → Comment puis-je personnaliser les légumes dans ce bol ?
Remplacez les légumes proposés par patates douces, brocolis, chou-fleur ou aubergines selon les saisons. La technique de rôtissage reste identique pour tous ces légumes racines et crucifères.
- → Peut-on préparer ce bol à l'avance ?
Absolument. La quinoa et les légumes rôtis se conservent 3-4 jours au réfrigérateur dans des contenants séparés. Assemblez le bol juste avant de servir et ajoutez les fruits oléagineux pour conserver leur croustillant.
- → Quelles protéines supplémentaires puis-je intégrer ?
Le tofu grillé, un œuf poché, du poulet rôti émincé ou encore des édames ajoutent des protéines complémentaires. Les fromages comme la feta ou le chèvre émietté créent également une touche gourmande.
- → Comment obtenir une quinoa parfaitement fluffy ?
Rincez abondamment la quinoa avant cuisson pour éliminer les saponines. Utilisez un rapport 1:2 avec un bouillon plutôt que de l'eau pure, puis laissez reposer 5 minutes après cuisson avant de détacher les grains avec une fourchette.
- → Quelles alternatives aux fruits oléagineux pour les allergies ?
Remplacez amandes et noix par graines de tournesol, graines de sésame ou des flocons de noix de coco grillés pour un apport croquant sans allergènes majeurs. Les graines de lin ou chia peuvent aussi être saupoudrées.
- → Peut-on congeler les préparations individuelles ?
Oui, les bols se congèlent parfaitement. Assemblez tous les éléments sauf la vinaigrette et les fruits oléagineux, puis répartissez dans des contenants hermétiques. Décongelez au réfrigérateur la veille et ajoutez les éléments frais avant de déguster.