How to Build a Nourishing Vegetarian Macro Bowl with Quinoa

Simple Summary

This vibrant Vegetarian Macro Bowl with Quinoa is a nutritious powerhouse, combining protein-rich quinoa with a colorful array of vegetables and plant-based proteins for a satisfying and balanced meal.

Recipe Details

• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: 40 minutes
• Servings: 4
• Difficulty: Beginner

Ingredients

• 1 cup uncooked quinoa
• 2 cups water
• 1 medium sweet potato, diced
• 1 cup chickpeas, drained and rinsed
• 2 cups kale, chopped
• 1 red bell pepper, sliced
• 1 small red onion, sliced
• 1 medium avocado, sliced
• 1/4 cup pumpkin seeds
• 2 tablespoons olive oil
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste

For the dressing:

• 2 tablespoons tahini
• 1 tablespoon lemon juice
• 1 clove garlic, minced
• 2 tablespoons water
• Salt to taste

Instructions

1. Preheat the oven to 400°F (200°C).

2. Rinse quinoa in a fine-mesh strainer. In a medium saucepan, combine quinoa with 2 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes until water is absorbed and quinoa is fluffy.

3. While quinoa cooks, toss sweet potato cubes, chickpeas, and sliced bell pepper with 1 tablespoon olive oil, cumin, paprika, salt, and pepper on a baking sheet.

4. Roast vegetables and chickpeas in the preheated oven for 20-25 minutes, stirring halfway through, until sweet potatoes are tender and chickpeas are crispy.

5. In a small bowl, whisk together tahini, lemon juice, minced garlic, water, and salt to make the dressing.

6. Heat remaining 1 tablespoon olive oil in a skillet over medium heat. Add chopped kale and sauté for 2-3 minutes until slightly wilted.

7. To assemble the bowls, divide cooked quinoa among serving bowls. Top with roasted vegetables, chickpeas, sautéed kale, sliced avocado, and red onion.

8. Sprinkle pumpkin seeds over the bowls and drizzle with tahini dressing.

9. Serve immediately and enjoy your nutritious Vegetarian Macro Bowl!

Chef's Notes

• For added protein, consider adding grilled tofu or tempeh to your bowl.
• You can prep components in advance for quick assembly during the week.
• Customize with your favorite vegetables like roasted broccoli or zucchini.
• Store leftover components separately in airtight containers in the refrigerator for up to 3 days.
• For a gluten-free option, ensure your quinoa is certified gluten-free.

Nutritional Info

Per serving (approximate):

• Calories: 450
• Protein: 15g
• Healthy Fats: 22g
• Fiber: 12g
• Rich in vitamins A, C, K, and B vitamins
• Good source of iron, magnesium, and antioxidants

Serving Suggestions

• Serve with a side of mixed greens for extra vegetables.
• Pair with a refreshing cucumber-mint infused water or green tea.
• Perfect for meal prep lunches or a light dinner.
• Garnish with fresh herbs like cilantro or parsley for added flavor and presentation.
• For a heartier meal, serve with a side of whole grain bread or crackers.