This nutritious Quinoa Buddha bowl is a symphony of flavors and textures, combining the goodness of quinoa, roasted vegetables, and a tangy tahini sauce. It's a perfect meal for health-conscious individuals, offering a boost of protein, fiber, and essential vitamins. With its vibrant colors and wholesome ingredients, this dish is sure to delight your taste buds and nourish your body.
📊 Nutritional Information (per serving)
Protein: 15g
Carbs: 60g
Fats: 20g
Fiber: 10g
🥘 Ingredients
- 1 cup of quinoa, rinsed and drained
- 2 cups of water or vegetable broth
- 2 tablespoons of olive oil
- 1 large sweet potato, peeled and cubed
- 1 large Brussels sprouts, trimmed and halved
- 1 large red onion, sliced
- 2 cloves of garlic, minced
- 1/4 cup of tahini
- 2 tablespoons of freshly squeezed lemon juice
- 1 teaspoon of honey
- Salt and pepper to taste
- Chopped fresh herbs like parsley or cilantro for garnish
👨🍳 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 about 15-20 minutes or until the quinoa is tender and fluffy.
- While the quinoa is cooking, toss the sweet potato, Brussels sprouts, and red onion with olive oil, salt, and pepper on a baking sheet. Roast in the oven for about 20-25 minutes or until the vegetables are tender and lightly browned.
- In a small bowl, whisk together the tahini, lemon juice, and honey until smooth.
- 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 herbs and serve immediately.
💪 Health Benefits
- High in protein and fiber to support healthy digestion and satiety
- Rich in vitamins and minerals like iron, calcium, and potassium
- Good source of healthy fats from tahini and olive oil
- May help lower cholesterol and blood pressure due to the presence of soluble fiber and potassium
💡 Chef’s Tips
- Use a variety of colorful vegetables to make the dish visually appealing and nutrient-dense.
- Customize the tahini sauce to your taste by adding more lemon juice or honey.
- Prepare the quinoa and roasted vegetables in advance to make the assembly of the bowls quicker and easier.
📦 Storage Instructions
Store the cooked quinoa, roasted vegetables, and tahini sauce in separate airtight containers in the refrigerator for up to 3 days. Assemble the bowls just before serving.
Quick Info
Total Time
45 min
Servings
4