A quinoa bowl is the way to go when you seek out a meal that not only taste good but is also loaded with nutrients. This dish is so appealing to health gurus due to the amounts of protein, fibre, and healthy fats it provides. Whether you need to throw together a quick lunch, dinner or meal prep for the week ahead, this quinoa bowl will fill you up and keep your nourished.
At Yumy24. Here at Eat the Gains, we are all about healthy recipes made with real food and good for portion control! It is healthy (of course) and easy to make anytime of the day. Click for Recipe How To Make Quinoa BowlAt Home
The Power of the Quinoa Bowl
There are good reasons quinoa bowls have a cult following and it comes in the form of its health qualities. The highlight of the dish — quinoa, a wholesome grain packed with important vitamins and minerals. Below we lay out some advantages as to why you can even include quinoa bowls into your diet:
Quinoa is a Complete Protein — one of the very few plant-based foods that contains all nine essential amino acids! This makes it a healthy option especially for vegetarians and vegans.
Fiber: Quinoa is relatively high in dietary fiber, which helps with digestion and makes you feel full for longer periods of time — this reason alone can make it a great base for any meal.
Gluten-Free:Keenwah is devoid of gluten and thus makes an excellent grain option for those with any kind of gluten intolerance or celiac disorder.
Antioxidant Rich: Quercetin and kaempferol antioxidants found in it fight inflammation and may promote your general health.
The Ultimate Quinoa Bowl Ingredients
In order to make a great quinoa bowl, you want enough protein along with vegetables, healthy fats and whatever dressing or sauce you use. Ingredients for a tasty and healthy quinoa bowl
For the Quinoa Base:
Quinoa: 1 cup, uncooked
Water or Broth – 2 cups (I always use water but you can also try with veg/chicken broth for extra flavor!)
Vegetables + Protein
1/2 c. cherry tomatoes, halved
Cucumber: ½ cup, diced
Avocado: 1, sliced or cubed
1/4 cup of thinly sliced red onion
Baby Spinach: 1 cup, fresh
Roasted Sweet Potato – 1 medium [cubed]
1/2 cup cooked chickpeas, drained or roasted (for extra crunch)
For the Dressing:
Olive Oil: 2 tablespoons
Lemon Juice: 2 tablespoons
Tahini: 1 tablespoon
Garlic: 1 clove, minced
1 t honey or maple syrup (optional for sweetness)
Salt and Pepper: To taste
For Toppings:
Crumbled feta cheese (can benefit from a creamy, salty touch) ⎸ 1/4 cup
Hummus — 2 tablespoons (for Mediterranean flair, optional)
2. Toasted Sesame seeds: 1 tbsp
Few Tbsps Chopped parsley, coriander or basil leaves
The Quinoa Bowl -In Simple Steps with images
Step 1: Cook the Quinoa
Quinoa is the base of your bowl, You need to cook it just right or it will not be fluffy enough.
Wash the Quinoa: Before cooking, wash 1 cup of Quinoa well in cold water. This will remove the natural saponin coating making the quinoa taste bitter.
Make the quinoa: Rinse quinoa welland combine it with 2 cups of water or broth in a medium saucepan. Cover and let simmer on low for 15 minutes or until the quinoa has reabsorbed all the liquid. Take off the heat, fluff with a fork, and leave to cool slightly.
Step Two: Roast the Sweet Potatoes
Bake sweet potatoes (it brings out the sweetness in the potato) and gives a good crunch to your bowl.
Temperature: Preheat your oven to 400°F (200°C/ gas mark 6)
Cook Sweet Potatoes: Peel and chop 1 medium sweet potato into small pieces. Drizzle with olive oil, salt & pepper.
Roast: Arrange the sweet potato cubes onto a single layer on a baking sheet. Cook for 25-30 minutes, turning halfway through until the sweet potatoes are fork-tender and a bit crispy.
Step 3: Make the Vegetables
While the quinoa is cooking and the sweet potatoes are roasting, chop up your other veggies:
Using a knife, cut cherry tomatoes in half, dice the cucumber, slice the avocado and thinly slice the red onion.
For the Chickpeas: Drain and rinse canned chickpeas if that is what you’re using. To add extra crunch, you can roast the chickpeas by combining them with olive oil, salt and spices or herbs, then baking at 400°F (200°C) for 20-25 minutes until golden brown and crisp.
Step 4: Make the Dressing
Your quinoa bowl might be different from this one, but probably a great tangy, creamy dressing will combine the flavors of all its ingredients.
Make the Dressing: In a small bowl, whisk 2 tablesoons olive oil, 2 tablespoons of lemon juice, 1 tablespoon tahini + garlic and honey/maple syrup if using. Then season with salt and pepper.
Add water as needed to achieve your desired consistency (though it is intended to be very thick).
5: Build the Quinoa Bowl
AND THEN it is time to put your quinoa bowl together once all of the ingredients are prepped!
Base Layer: To a serving bowl, add a big scoop of cooked quinoa to the bottom.
Veggies and Protein: Arrange the roasted sweet potatoes, cherry tomatoes, cucumber, avocado, red onion, baby spinach and chickpeas overtop of the quinoa.
Add Dressing — To bring out the flavors of every element in a bowl, drizzle your dressing on top and make sure all the ingredients are lightly coated.
Add Toppings: End with crumbled feta cheese, a spoonful of hummus, a dash of sesame seeds, and some parsley or cilantro for color and flavor.
Why This Quinoa Bowl Is Good For You
It’s a protein-rich, fiber packed and healthy-fats combo all in one quinoa bowl.Observable Why to include it in your meal plan?
One of the common ways to build a healthy salad is, High in Protein : Quinoa and chickpeas add protein making it more filling and satisfying.
Fiber: The collection of quinoa, veggies and chickpeas brings a nice little fiber punch to the meal that will not only promote digestive health but also keep you feeling satisfactorily full.
Nutritious: A myriad of vitamins and minerals such as vitamin A from sweet potatoes, vitamin C from tomatoes and spinach, good fats with avocado and olive oil.
Perfect for Meal Prep: You can cook your quinoa bowl in advance so you have a ready-to-go healthy meal all week!
Customizing Your Quinoa Bowl
That’s one of the best parts about these quinoa bowls is that they are so versatile! Some tips for making your bowl your own! Tips
Change The Quinoa: Use farro, bulgur or even cauliflower rice for a lower-carb option to replace the quinoa.
Mix It Up: Use your favorite veggies – such as bell peppers, roasted zucchini or steamed broccoli.
Proteins: You can put grilled chicken, shrimp or tofu to change up the proteins of your bowl.
Play with the dressing: Try balsamic vinaigrette, pesto, or even a sriracha peanut sauce for a different flavor spin.
Quinoa Bowl Meal Prep. — Preparation Tips
Quinoa bowls are great for meal prep since everything can be made ahead of time. Tips for Making a Quinoa Bowl Ahead of Time
Pre-cook the quinoa: Quinoa can be cooked and kept in your fridge for up to 5 days. Serve it as a base in multiple meals during the week.
Prep the Vegetables: Cut up some raw vegetables and keep them in air-tight containers. Avocado and fresh herbs do not do well being stored or pre-made in the bowl so keep those separate until serving.
Pack Dressing Separately: Keep your salad components separate so that you add the dressing last — this way everything stays crisp.
Why Yumy24. com Loves Quinoa Bowls
At Yumy24 At Live Cleaver.com, we believe eating healthy should be delicious full of flavor. These bowls prove that healthful ingredients can combine to form a dish with tons of flavor as well–; & Enter quinoa bowls We hope you love this Quinoa Bowl recipe as much as we do!
