This Quinoa Buddha bowl is a nutrient-dense, plant-based meal that combines the goodness of quinoa, roasted vegetables, and a citrus-tahini dressing. It's an excellent source of protein, fiber, and healthy fats, making it perfect for health-conscious individuals. The dish is also highly customizable, allowing you to choose your favorite vegetables and toppings.
📊 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 citrus-tahini dressing (see below for recipe)
- 1/4 cup of chopped fresh parsley
- 1/4 cup of chopped fresh mint
- Salt and pepper to taste
- Citrus-tahini dressing: 1/2 cup of tahini, 1/4 cup of freshly squeezed lemon juice, 1/4 cup of olive oil, 1 clove of garlic, minced, 1/2 teaspoon of honey, Salt and pepper to taste
👨🍳 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 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 20-25 minutes or until the vegetables are tender and lightly browned.
- In a small bowl, whisk together the citrus-tahini dressing ingredients until smooth.
- To assemble the bowls, divide the cooked quinoa among four bowls. Top with roasted vegetables, chopped parsley, and mint.
- Drizzle the citrus-tahini dressing over the top and serve immediately.
💪 Health Benefits
- High in protein and fiber to support healthy digestion and satiety
- Rich in antioxidants and phytochemicals 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 fiber and potassium content
💡 Chef’s Tips
- Use a variety of colorful vegetables to make the dish visually appealing and increase the nutrient density.
- Customize the citrus-tahini dressing to your taste by adjusting the amount of lemon juice or garlic.
- Prepare the quinoa and roasted vegetables in advance to make the dish quicker to assemble on a busy day.
📦 Storage Instructions
Store the cooked quinoa, roasted vegetables, and citrus-tahini dressing 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