Vegan Colorful Quinoa Bowl

Vegan Colorful Quinoa Bowl is very delicious and colorful. This bowl contains 12 simple components that you find easily in the pantry. These include quinoa, spinach, bell peppers, carrots, black beans, chickpeas, cilantro, parsley, cumin, paprika, olive oil, and lemon juice. This bowl is generally gluten-free if the canned ingredients and seasonings don’t contain any gluten items, so check the label if required. Vegan Colorful Quinoa Bowl is prepared in 30 minutes, perfect for enjoying a healthy and satisfying meal quickly. You can serve it with crispy tofu, lemon-tahini dressing, roasted sweet potatoes, or avocado slices. This bowl stores nicely, so it is perfect for a make-ahead lunch.

STATS:

• Calories: 505 kcal
• Prep Time: 15 minutes
• Serving Size: 1
• Cook Time: 15 minutes
• Cuisine: Mediterranean
• Total Time: 30 minutes
• Course: Main Course
• Diet: Vegan
• Servings: 4

EQUIPMENT:

• Medium saucepan
• Fine-mesh strainer
• Cutting board
• Big mixing vessel
• Knife
• Measuring cups and spoons
• Fork

INGREDIENTS:

• 1 cup spinach
• One cup bell peppers
• ¼ cup parsley
• One cup carrots
• 1 can chickpeas
• ¼ cup cilantro
• One tsp. cumin
• 1 tsp. paprika
• 2 tbsp. olive oil
• Juice of 1 lemon
• 1 cup quinoa
• Salt and pepper
• 1 can black beans

INGREDIENT NOTES:

QUINOA:

• Add the rinsed quinoa to form the fluffy, protein-rich base of the bowl. We have to rinse it well before cooking to remove its natural bitterness.

SPINACH:

• Include the spinach to add a fresh green hue & slight leafy flavor. We can use baby spinach or regular spinach, chopped into smaller pieces.

BELL PEPPERS:

• Add the diced bell peppers to include a sweet, crunchy texture and colorful appearance. We can use red, yellow, or orange peppers.

CARROTS:

• Include the shredded carrots to add natural sweetness, crunch, and a bright orange color. We have to shred them finely so they mix easily with the other ingredients.

BLACK BEANS:

• Add the rinsed black beans to increase the fiber and plant-based protein in the bowl. We would use canned beans for convenience, and they should be drained and rinsed before adding.

CHICKPEAS:

• Include the canned chickpeas to add a creamy texture and extra protein. Rinse them well to remove excess liquid and reduce the canned taste.

CILANTRO:

• Add the fresh cilantro to include a light, refreshing herbal taste. We have to chop it finely so its flavor spreads throughout the bowl.

PARSLEY:

• Include the fresh parsley to add a mild, earthy freshness and balance the spices. Fresh parsley works best for this recipe.

CUMIN:

• Add the cumin to bring a warm, earthy flavor to the quinoa and beans. We have to use it in moderation so it does not overpower the fresh vegetables.

PAPRIKA:

• Include the paprika to add a gentle smoky-sweet taste and a warm color. We can use smoked paprika for a deeper flavor.

OLIVE OIL:

• Add the olive oil to bring richness and help the lemon dressing coat the ingredients. We would use extra-virgin olive oil for its fresh taste.

LEMON JUICE:

• Include the lemon juice to add brightness and balance the earthy beans and quinoa. It is good to add the fresh juice to provide the nice taste.

SALT AND PEPPER:

• Add salt & pepper to boost the regular taste of the vegetables, beans, and spices. We have to adjust them according to taste.

INSTRUCTIONS:

1. Wash the quinoa in cold water, then add it to the pan with two cups of water and salt.
2. Wait for it to come to a boil, then decrease the flame, put the lid on, and simmer for fifteen minutes till it gets soft.
3. Put the pan on the shelf and leave for five minutes, then fluff softly with a fork and cool it lightly.
4. Meanwhile, while the quinoa cooks, chop the vegetables and add them to the big mixing vessel.
5. Include the chickpeas, cooked quinoa, and black beans in it, and add the seasoning with olive oil & lemon juice.
6. Now mix all the items properly, coat them evenly, and serve.

SERVING SUGGESTIONS:

PROTEIN:

• Crispy Tofu
• Grilled Tempeh
• Marinated Edamame

SAUCES & DRESSINGS:

• Lemon-Tahini Dressing
• Creamy Avocado Sauce
• Garlic-Herb Dressing

SIDE DISHES:

• Roasted Sweet Potatoes
• Cucumber Tomato Salad
• Grilled Zucchini

TOPPINGS:

• Avocado Slices
• Toasted Pumpkin Seeds
• Pickled Red Onions

TIPS:

• Wash the quinoa to remove its bitter coating.
• Cool the quinoa before adding so the spinach will remain fresh.
• Wash & strain the beans, then add them to the vessel.

STORAGE INFORMATION:

FRIDGE:

• Add the assembled quinoa in the covered box and store for four days.

FREEZER:

• Add the beans and quinoa in different vessels and freeze them for two months. Include the fresh vegetables in it.

FAQs:

Does this quinoa bowl contain gluten?

• Yes, this quinoa bowl is naturally gluten-free, but check the items before buying to be sure.

Will I make the bowl with a different grain?

• Yes, include farro, bulgur, couscous, or brown rice instead to make this bowl.

Could we include extra protein in it?

• Yes, include tempeh, chickpeas, tofu, or edamame to add extra protein to it.

NUTRITIONAL INFORMATION:

Calories: 505 kcal

Net Carbs: 69 g

Servings: 4

Total Carbs: 89 g

Fiber: 20 g

Protein: 23 g

Iron: 6 mg

Serving Size: 1

Vitamin A: 550 mcg

Calcium: 125 mg

Sodium: 420 mg

Potassium: 1,120 mg