Welcome to your new favorite healthy meal! This Veggie Bowl is packed with fresh flavors and vibrant colors, making it perfect for a quick lunch or a light dinner. It’s super customizable and a fantastic way to eat more vegetables without feeling like you’re missing out on flavor.
Key Ingredients & Substitutions
- Quinoa: A great gluten-free base. You can also use brown rice, farro, or even couscous.
- Mixed Vegetables: Use whatever you have! Broccoli, bell peppers, carrots, zucchini, spinach, or kale all work wonderfully. Fresh or frozen are fine.
- Protein (Optional but Recommended): Canned chickpeas or black beans are easy additions. Tofu or tempeh are also great options.
- Dressing: A simple lemon-tahini or a vinaigrette elevates the whole bowl.
Ingredients
For the Bowl:
* 1 cup dry quinoa, rinsed
* 2 cups water or vegetable broth
* 2 cups mixed vegetables (e.g., broccoli florets, sliced bell peppers, shredded carrots)
* 1 (15-ounce) can chickpeas, rinsed and drained (optional)
* 1 tablespoon olive oil
* Pinch of salt and black pepper
For the Tahini Dressing:
* 2 tablespoons tahini
* 1 tablespoon fresh lemon juice
* 1 tablespoon water (add more for thinner consistency)
* 1 small garlic clove, minced (optional)
* Pinch of salt
How Much Time Will You Need?
- Prep Time: 15 minutes
- Cook Time: 20-25 minutes
- Total Time: 35-40 minutes
- Servings: 2
- Calories per serving: Approximately 450 (varies based on ingredients)
- Tools Needed: Saucepan, large skillet, whisk, measuring cups and spoons.
Step-by-Step Instructions
1. Cook the Quinoa
Combine the rinsed quinoa and water or vegetable broth in a small saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all the liquid is absorbed. Remove from heat and let stand, covered, for 5 minutes before fluffing with a fork.
2. Prepare the Vegetables
While the quinoa cooks, heat olive oil in a large skillet over medium heat. Add your chosen mixed vegetables (like broccoli and bell peppers) and sauté for 5-7 minutes, until tender-crisp. If using chickpeas, add them in the last 2-3 minutes to warm through. Season with a pinch of salt and pepper.
3. Make the Tahini Dressing
In a small bowl, whisk together tahini, fresh lemon juice, 1 tablespoon of water, and minced garlic (if using). If the dressing is too thick, add more water, half a teaspoon at a time, until you reach your desired consistency. Season with a pinch of salt.
4. Assemble Your Veggie Bowl
Divide the cooked quinoa evenly between two bowls. Top generously with the sautéed mixed vegetables and warmed chickpeas. Drizzle generously with the homemade tahini dressing.
5. Serve and Enjoy
Your delicious Veggie Bowl is ready! Feel free to add extra toppings like toasted sesame seeds, chopped fresh herbs, or a sprinkle of nutritional yeast for an extra boost of flavor.
Storage Instructions
Store leftover Veggie Bowl components separately in airtight containers in the refrigerator for up to 3-4 days. When ready to eat, you can gently reheat the quinoa and vegetables in a microwave or on the stovetop. Add the dressing fresh just before serving.
Frequently Asked Questions (FAQ)
Q: Can I meal prep this Veggie Bowl?
A: Yes! Cook the quinoa and vegetables ahead of time. Store the dressing separately. Assemble just before eating for the freshest taste.
Q: What other vegetables can I use?
A: Almost anything! Sweet potatoes, asparagus, mushrooms, and zucchini are all great additions to this healthy Veggie Bowl.
Q: Is this recipe gluten-free?
A: Yes, quinoa is naturally gluten-free, making this a great option for those with dietary restrictions.
Q: Can I add different proteins?
A: Absolutely. Cooked chicken, hard-boiled eggs, or pan-fried tofu are all excellent protein choices to customize your bowl.
Q: How can I make the dressing spicier?
A: Add a pinch of red pepper flakes or a dash of hot sauce to the tahini dressing for a kick.
Q: What if I don’t like tahini?
A: You can swap the tahini dressing for a simple lemon-herb vinaigrette, a peanut sauce, or your favorite store-bought dressing.