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

Season:

🌸 Spring•☀️ Summer

Meal Type:

Lunch•Dinner

Cuisine:

Mediterranean

Main Ingredient:

Vegetarian•Vegan

Cooking Style:

Roasting•Batch Cooking

Occasion:

Meal Prep

Dietary:

Gluten-Free

Mood:

Comfort Food•Light & Fresh•Healthy•Indulgent

Ingredients

Servings

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)

0.3cupFresh 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

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.

Complete the Meal

Dessert

Orange Blossom and Olive Oil Cake with Sea Salt

A light and fragrant olive oil cake infused with orange blossom and a hint of sea salt. Perfect after a savory Mediterranean meal.

45 minutes

6 servings

Easy

"This cake echoes the Mediterranean vibe with the use of olive oil and citrus. The subtle floral aroma of orange blossom adds a light and fresh element after the savory bowl, and the hint of sea salt balances the sweetness, ensuring the dessert isn't overly heavy and maintains the meal's healthy indulgence feel."