The Quinoa Buddha bowl is a nutrient-dense, plant-based meal that combines the goodness of quinoa, roasted vegetables, and a tangy tahini sauce. This dish is not only delicious but also packed with fiber, protein, and healthy fats, making it an excellent option for health-conscious individuals. It's perfect for a quick lunch or dinner, and can be customized to suit your taste preferences.
📊 Nutritional Information (per serving)
Protein: 15g
Carbs: 60g
Fats: 20g
Fiber: 10g
🥘 Ingredients
- 1 cup quinoa, rinsed and drained
- 2 cups water or vegetable broth
- 2 tablespoons olive oil
- 1 large sweet potato, peeled and cubed
- 1 large carrot, peeled and sliced
- 1 large red bell pepper, seeded and sliced
- 1 small red onion, thinly sliced
- 2 cloves garlic, minced
- 1/4 cup tahini
- 2 tablespoons freshly squeezed lemon juice
- 1 teaspoon honey
- Salt and pepper, to taste
- Fresh parsley or cilantro, chopped (optional)
👨🍳 Instructions
- Preheat the oven to 400°F (200°C).
- In a medium saucepan, bring the quinoa and water or broth to a boil. Reduce the heat to low, cover, and simmer for 15-20 minutes, or until the quinoa is tender and fluffy.
- While the quinoa cooks, toss the sweet potato, carrot, bell pepper, and red onion with the olive oil, salt, and pepper on a baking sheet. Roast in the oven for 20-25 minutes, or until the vegetables are tender and lightly browned.
- In a small bowl, whisk together the tahini, lemon juice, honey, garlic, salt, and pepper to make the tahini sauce.
- To assemble the bowls, divide the cooked quinoa between four bowls. Top with the roasted vegetables, and drizzle with the tahini sauce.
- Garnish with chopped fresh parsley or cilantro, if desired. Serve immediately and enjoy!
💪 Health Benefits
- High in fiber and protein to support healthy digestion and satiety
- Rich in antioxidants and vitamins from the roasted vegetables
- Good source of healthy fats from the tahini and olive oil
- May help lower cholesterol and blood pressure due to the soluble fiber and potassium content
💡 Chef’s Tips
- Customize the recipe by using your favorite vegetables or adding other protein sources like chickpeas or grilled chicken.
- Make the tahini sauce ahead of time and store it in the refrigerator for up to 3 days.
- Use leftover quinoa and roasted vegetables to make a quick and easy salad for the next day's lunch.
📦 Storage Instructions
Store the cooked quinoa, roasted vegetables, and tahini sauce in separate airtight containers in the refrigerator for up to 3 days. Reheat the quinoa and vegetables as needed, and give the tahini sauce a good stir before using.
Quick Info
Total Time
45 min
Servings
4