Healthy Quinoa Bowls with Roasted Vegetables

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Calling all veggie-lovers and flavor fiends!

Craving a meal that’s bursting with freshness, packed with plant-based power, and leaves your taste buds doing a Mediterranean tap dance? Look no further than these Healthy Quinoa Bowls with Roasted Vegetables and a Garlicky Cashew Dream Sauce. Trust me, they’re not just “healthy,” they’re the kind of healthy that makes you want to high-five your future self for meal prepping them.

Think juicy roasted eggplant, fluffy quinoa, a vibrant tomato-cucumber salad kissed with dill, and a creamy cashew sauce that’s whispers of lemon and garlic heaven. All nestled in a bowl like a little garden of Mediterranean delight.

And the best part? This isn’t just a weeknight wonder. Whip up a batch of these power bowls and your future lunches and dinners are set for the next few days. Bonus points for feeling totally virtuous while you devour them. ✨

Ready to dive into this flavor fiesta? Let’s get chopping!

Healthy Quinoa Bowls with Roasted Vegetables Recipe

Healthy Quinoa Recipe

Ingredients

FOR THE BOWLS:

  • 1 eggplant, cut in circles
  • 1 tbsp olive oil
  • 1 1/2 cup cooked quinoa
  • 2/3 cup olives
  • roasted vegetable sauce

SALAD:

  • 2 cucumbers, chopped
  • 1 1/2 cup cherry tomatoes
  • 4 tbsp thinly chopped dill
  • ½ red onion, thinly chopped
  • 1 tsp olive oil
  • salt (optional)

CASHEW SAUCE:

  • 1/3 cup cashews
  • pinch salt
  • 1/2 lemon, juice of
  • 1 garlic clove, minced
  • 1/3 cup water

Instruction

  1. Cut the eggplant in circles and arrange in a large nonstick pan with olive oil, in single layer. Cover with a lid and cook for about 2-3 minutes, then turn and cook the other side as well, without a lid. A great option here would be to add a crushed garlic clove for a deeper flavor.
  2. Cashew sauce: Soak the cashews overnight or use boiling water to cover the cashews for 5-10 minutes, so that they get soft and become easy to blend. Remove soaking water, add the cashews to a blender, the garlic, lemon juice, salt and about a 1/3 cup of water. Blend until smooth. If needed add water 1 tbsp at a time to achieve desired consistency. In my experience 1:1 is a great ratio for cashew sauce.
  3. For the salad: Thinly chop a cucumber, cherry tomatoes, dill, red onion. Add to a bowl, then some olive oil and salt, mix and you’re ready.
  4. For the bowls: Add the salad, quinoa, eggplant and olives to a bowl. Top with the roasted vegetable sauce and sprinkle the cashew sauce over everything.
  5. Enjoy immediately!

Health Benefits of Quinoa

Quinoa, the ancient Incan superfood, packs a powerful punch when it comes to health benefits. Here are 10 compelling reasons to add this versatile grain to your diet:

  1. Complete Protein Powerhouse: Unlike most grains, quinoa boasts all nine essential amino acids, making it a complete protein source for plant-based eaters.
  2. Gluten-Free Goodness: Rejoice, gluten-sensitive folks! Quinoa is naturally gluten-free, making it a safe and delicious alternative to wheat and other gluten-containing grains.
  3. Fiber Fiesta: Packed with fiber, quinoa keeps you feeling full longer and aids digestion. This can help with weight management and gut health.
  4. Blood Sugar Balancing Act: Quinoa’s low glycemic index helps regulate blood sugar levels, making it beneficial for diabetes prevention and management.
  5. Heart-Healthy Hero: Rich in magnesium and potassium, quinoa contributes to heart health by regulating blood pressure and cholesterol levels.
  6. Antioxidant All-Star: Quinoa is teeming with antioxidants that combat free radicals and protect your cells from damage, potentially reducing the risk of chronic diseases.
  7. Iron Infusion: A great source of iron, quinoa can help prevent anemia and boost energy levels, especially beneficial for menstruating women and vegetarians.
  8. Bone-Building Buddy: Quinoa’s manganese and phosphorus content contribute to strong bones and teeth, reducing the risk of osteoporosis.
  9. Brainpower Booster: Quinoa’s B vitamins, like folate and riboflavin, are essential for cognitive function and memory, supporting brain health.
  10. Mood-Mending Marvel: Quinoa’s magnesium and fiber play a role in regulating mood and neurotransmitters, potentially combating anxiety and depression.

Remember, moderation is key. While quinoa is a nutritional powerhouse, overindulging can lead to digestive issues due to its high fiber content. Enjoy it in a balanced diet to reap its benefits!

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From lab coats to local markets, Viola Gilbreath traded calorie charts for culinary symphonies. A graduate of nutrition, she champions vibrant health through accessible, joyful eating. Whether whipping up community salads or blogging "flavorful fuel," Viola empowers people to listen to their bodies' unique rhythms, composing a delicious symphony of one on every plate.