Vegetable Quinoa Bowl
35 min
|
easy
|
lactose-free,
low-fat,
Mediterranean diet,
vegan
Recipe by Eunice
| Prep Time | Cook Time | Total Time |
|---|---|---|
| 15 min | 20 min | 35 min |
Introduction
This colorful vegetable quinoa bowl is a light, feel-good meal packed with protein, fiber, and fresh veggies.
It’s perfect for healthy lunches, easy weeknight dinners, or meal prep you can grab from the fridge all week.
Fluffy quinoa simmered in vegetable broth gets topped with simply sautéed vegetables for a cozy, one-bowl dinner that still feels fresh.
Ingredients (3 servings)
Ingredients for the Quinoa
Ingredients for the Vegetables
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How to Make Vegetable Quinoa Bowl
-
Rinse and prep the quinoa
Place the dry quinoa in a fine-mesh strainer and rinse under cool running water for 30 to 60 seconds.
Drain well so extra water does not change the broth ratio in the pot.
-
Cook the quinoa
Add the rinsed quinoa, vegetable broth, and ½ teaspoon salt to a medium saucepan.
Bring to a gentle boil over medium-high heat, then reduce the heat to low and cover with a lid.
Simmer for 15 minutes, or until the liquid is absorbed and the quinoa looks tender and slightly spiraled.
Remove from the heat and let stand, covered, for 5 minutes to finish steaming.
-
Fluff the quinoa
Uncover the saucepan and fluff the quinoa gently with a fork to separate the grains.
Set aside, still covered loosely, while you cook the vegetables.
-
Prep the vegetables
While the quinoa cooks, cut the broccoli into small florets and dice the carrot, zucchini, and yellow bell pepper.
Chop the red onion and mince the garlic clove if it is not already minced.
-
Sauté the vegetables
Heat the olive oil in a large skillet over medium heat.
Add the red onion and carrot, and cook for 3 to 4 minutes, stirring often, until they start to soften.
Stir in the broccoli, zucchini, and yellow bell pepper, and cook for another 4 to 5 minutes until crisp-tender.
Add the minced garlic, black pepper, garlic powder, and a pinch of salt, and cook for 30 seconds more.
-
Combine quinoa and vegetables
Add the fluffed quinoa to the skillet with the cooked vegetables, or spoon the vegetables over the quinoa in a bowl.
Taste and add more salt or black pepper as needed for your liking.
Serve warm as a main dish or side, and store leftovers in the fridge for up to four days.
Substitutions
- Use water instead of vegetable broth
- You can cook the quinoa in water and add an extra pinch of salt for seasoning. The flavor will be a little lighter, which works well if you top the bowl with a bold sauce.
- Swap broccoli for cauliflower florets
- Cauliflower holds its bite well and brings the same color and crunch as broccoli. It also soaks up the garlic and pepper, giving the bowl a cozy, almost roasted flavor.
- Replace quinoa with short-grain brown rice
- Cook the brown rice in the same broth for a heartier, slightly chewier base. The bowl will feel extra comforting and filling, almost like a veggie-packed rice casserole.
Tips
- Toast the quinoa for nutty flavor
- Before adding broth, toast rinsed, drained quinoa in a dry saucepan for 3 to 4 minutes until it smells fragrant. This step gives the bowl a deeper, almost roasted flavor without extra ingredients.
- Cut vegetables into similar sizes
- Keep the veggie pieces small and fairly even so they cook through quickly without burning the garlic. Aim for about ½-inch pieces for carrot, zucchini, and bell pepper.
- Layer seasoning at the end
- Always taste the finished bowl and adjust salt, pepper, or garlic powder after combining quinoa and vegetables. Quinoa and broccoli both absorb seasoning as they sit, so a final sprinkle keeps flavors bright.
- Turn it into a full meal
- Add a can of drained chickpeas or cubed baked tofu for protein if you want a one-bowl dinner. Stir these in with the vegetables so they warm through and pick up the seasonings.
Nutrition Facts *
| Energy | 351 | kcal |
|---|---|---|
| Protein | 9 | g |
| Total Fat | 12 | g |
| Carbohydrates | 53 | g |
| Dietary Fiber | 7 | g |
* Approximate, per serving.
Data source: USDA FoodData Central.
FAQ
- How do I keep the quinoa from tasting bitter?
- Rinsing is key, because it removes the natural coating called saponin that can taste bitter. If it still tastes strong, use vegetable broth and a squeeze of lemon at serving.
- What if my quinoa turns out mushy?
- Mushy quinoa usually means too much liquid or cooking time. Next time, reduce the broth slightly or check a few minutes earlier. You can also spread mushy quinoa on a sheet pan to steam off extra moisture.
- Can I use frozen vegetables instead of fresh?
- Yes, frozen mixed vegetables work, but thaw them and pat very dry before sautéing. Add them after the onion, and cook off any extra liquid so the bowl does not feel watery.
- How can I make this spicier?
- Stir in red pepper flakes with the garlic, or drizzle with your favorite hot sauce before serving. You can also add sliced jalapeño when you cook the onion for layered heat.
Serving Suggestions
This simple vegetable quinoa bowl makes a great base for weeknight dinners, meal prep boxes, or a light potluck side.
Try topping each bowl with sliced avocado, a squeeze of lemon, and fresh herbs for extra creaminess and brightness.
For a heartier twist, add roasted chickpeas, tahini drizzle, or a fried egg if you are not keeping it vegan.
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