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Mediterranean Quinoa Bowl with Roasted Vegetables and Lemon-Tahini Dressing
A vibrant and healthy dairy-free lunch packed with roasted vegetables, protein-rich quinoa, and a tangy lemon-tahini dressing. Perfect for meal prepping!
Prep Time
20 minutes
Total Time
55 minutes
Calories
495 kcal
Difficulty
Easy
Equipment
4 items
Cost
£1.63/serving
Cuisine:
Main Ingredient:
Cooking Style:
Occasion:
Dietary:
Ingredients
Servings
4
1cupQuinoa(Rinse well before cooking)
£0.75
2cupsVegetable Broth(Low sodium preferred)
£0.30
1headBroccoli florets(Cut into bite-sized pieces)
£0.80
1mediumRed Bell Pepper(Diced)
£0.70
0.5mediumRed Onion(Sliced)
£0.15
1mediumZucchini(Diced)
£0.60
3tablespoonsOlive Oil(Extra virgin)
£0.25
1teaspoonDried Oregano
£0.10
0.5teaspoonSalt
£0.01
0.3teaspoonBlack Pepper
£0.02
115-ounce canChickpeas(Drained and rinsed)
£0.65
0.5cupKalamata Olives(Pitted and halved)
£1.20
3tablespoonsLemon Juice(Freshly squeezed)
£0.20
3tablespoonsTahini(Well stirred)
£0.40
1cloveGarlic(Minced)
£0.05
2tablespoonsWater(For thinning dressing)
00.3cupFresh Parsley(Chopped, for garnish)
£0.35
Total Cost
£6.53
£1.63 per serving
Instructions
- 1.Preheat oven to 400°F (200°C).
- 2.Cook the Quinoa: In a medium saucepan, combine rinsed quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all liquid is absorbed. Fluff with a fork and set aside.
- 3.Prepare the Vegetables: In a large bowl, toss broccoli, red bell pepper, red onion, and zucchini with 2 tablespoons of olive oil, oregano, salt, and pepper. Spread in a single layer on a large baking sheet.
- 4.Roast the Vegetables: Roast for 25-30 minutes, or until vegetables are tender and slightly browned, flipping halfway through.
- 5.Make the Lemon-Tahini Dressing: In a small bowl, whisk together lemon juice, tahini, minced garlic, and 2-3 tablespoons of water (or more, to achieve desired consistency).
- 6.Assemble the Bowls: Divide cooked quinoa among four bowls. Top with roasted vegetables, chickpeas, and Kalamata olives.
- 7.Drizzle with lemon-tahini dressing and garnish with fresh parsley. Serve immediately or store in airtight containers for meal prepping.
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My Notes
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Nutrition Information
Nutrition per serving (415g)
495 kcal / 2071 kJ
Carbs
55g
21% of RDA
Fat
25g
36% of RDA
Protein
17g
34% of RDA
Detailed Breakdown
Fibre
12 g
40% of RDA
Sugar
8 g
9% of RDA
Sodium
780 mg
34% of RDA
Saturated Fat
3.5 g
18% of RDA
Chef's Tips
Add other vegetables like eggplant, tomatoes, or asparagus based on preference.
For added protein, include some grilled tofu or tempeh.
The lemon-tahini dressing can be made ahead of time and stored in the refrigerator.
To save time, you can use pre-cooked quinoa.
Cooking Equipment
Oven
Large Baking Sheet
Medium Saucepan
Whisk
Wine Pairings
No wine pairing suggestions available for this recipe.
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