Savory Quinoa and Veggie Bowl

Recipe Overview

The Savory Quinoa and Veggie Bowl is a hearty and nutritious dish that brings together the wholesome goodness of quinoa with an array of vibrant vegetables. This bowl is perfect for meal prepping or serving at a casual gathering, making it versatile for any occasion, from weeknight dinners to weekend brunches. Its unique combination stems from Mediterranean influences, using fresh vegetables and herbs to create a satisfying meal that is both gluten-free and vegan-friendly.

With a savory flavor profile highlighted by the earthiness of quinoa and the crispness of roasted veggies, this dish has a delightful mixture of textures—from the fluffy quinoa to the tender and slightly charred vegetables.

Prep and Cook Times

• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: 40 minutes
• Skill Level: Beginner

Serving Information

This recipe yields 4 servings. Serve it warm, garnished with fresh herbs like parsley or basil, and consider pairing it with a light lemon vinaigrette or a dollop of hummus for added flavor.

Ingredients List

• 1 cup (170g) quinoa
• 2 cups (475ml) vegetable broth or water
• 1 medium zucchini, diced
• 1 red bell pepper, diced
• 1 cup (150g) cherry tomatoes, halved
• 1 cup (150g) spinach (fresh or frozen)
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Salt and pepper, to taste
• Optional garnish: Fresh parsley or basil, lemon wedges, hummus

Substitutions:

• Quinoa: Can be replaced with brown rice or couscous.
• Vegetables: Any seasonal vegetables can be used; carrots, broccoli, or sweet potatoes work well too.
• Broth: Use chicken broth for a non-vegan option or water with seasoning for a lighter taste.

Prep in Advance: Rinse the quinoa under cold water to remove its natural coating (saponin) which can make it taste bitter.

Equipment List

• 1 medium pot (with a lid for cooking quinoa)
• 1 large skillet or frying pan (for sautéing vegetables)
• 1 cutting board (for chopping vegetables)
• 1 chef’s knife (for cutting)
• 1 measuring cup (for quinoa and broth)
• 1 tablespoon measuring spoon
• 1 mixing spoon (for stirring)
• Optional: Mixing bowl for combining the quinoa and veggies after cooking.

Step-by-Step Instructions

1. Rinse the Quinoa: In a fine mesh strainer, rinse 1 cup quinoa under cold water for about 2 minutes. This helps remove bitterness. Shake off excess water.

2. Cook the Quinoa: In a medium pot, combine the rinsed quinoa with 2 cups vegetable broth or water. Bring to a boil over high heat. Once boiling, reduce the heat to low, cover with a lid, and simmer for about 15 minutes, or until the liquid is absorbed. Remove from heat and let it sit for 5 minutes before fluffing with a fork.

3. Prepare the Vegetables: While the quinoa is cooking, prep your veggies: dice the zucchini and bell pepper and halve the cherry tomatoes.

4. Sauté the Vegetables: Heat 1 tablespoon olive oil in a large skillet over medium heat. Add the diced zucchini and bell pepper. Sauté for about 5-7 minutes, or until they start to soften. Add in the halved cherry tomatoes and spinach, then sprinkle with 1 teaspoon garlic powder, 1 teaspoon onion powder, and salt and pepper to taste. Cook for an additional 2-3 minutes until the spinach wilts and tomatoes soften.

5. Combine: Once the quinoa is ready, fluff it with a fork and then add it to the skillet with the sautéed vegetables. Stir gently to combine, allowing flavors to meld for about 1-2 minutes over low heat.

6. Serve: Divide the savory quinoa and veggie mix into bowls. Garnish with fresh herbs and a squeeze of lemon, if desired.

Technique Tips and Troubleshooting

• Fluffing Quinoa: Fluffing the quinoa after it’s done cooking helps to separate the grains and gives it a light and airy texture.
• Avoiding Soggy Vegetables: Ensure the skillet is hot enough before adding the vegetables to avoid steaming them instead of sautéing.
• Overcooked Quinoa: If the quinoa is mushy, try cooking it for a shorter time next time; keep an eye on it, as all stoves vary in heat output.

Plating and Presentation

To create a visually appealing bowl, layer the quinoa first, then add the colorful sautéed vegetables on top. Drizzle with a little extra olive oil or balsamic vinegar for added flavor. For a pop of color and freshness, top with chopped fresh parsley or basil.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place in a microwave-safe dish and heat for about 2-3 minutes, stirring halfway through. Alternatively, reheat in a skillet over medium heat, adding a splash of water or broth to keep it moist.

Variations and Customizations

Feel free to customize this bowl:

• For added protein: Toss in a can of drained chickpeas or grilled chicken.
• Different Grains: Substitute quinoa with farro or millet for variety.
• Add Nuts: For crunch, toss in some toasted nuts or seeds, like almonds or sunflower seeds.

Notes on Ingredients and Equipment

• Fresh Herbs: Fresh herbs elevate the dish; however, dried herbs can work as a substitute if you’re in a pinch.
• Special Equipment: A good non-stick skillet helps to cook the vegetables evenly without sticking.

Final Touches and Personal Notes

This bowl has become one of my go-to recipes for busy weeknights and impromptu gatherings with friends. It’s a simple yet delightful way to pack in nutrients and flavor. Don’t hesitate to experiment with different veggies or spices; this recipe is truly about making it your own!

If you try this recipe, I’d love to hear your thoughts and any variations you made—happy cooking!