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Whether you're having a Meatless Monday, always follow a vegetarian lifestyle, or just want a fresh and healthier, vegetable-packed dinner, this Vegetarian Quinoa Bowl with roasted sweet potatoes, kale, quinoa (a gluten-free seed) and a Lemon Tahini Dressing makes the perfect meal for any day of the week. This recipe is also Vegan. Every January people decide to start eating healthier and they make resolutions and goals to keep it up, myself included. I've been eating grain bowls and quinoa bowls for dinner lately to do just that. (And to even out my occasional food "oops"). That's why I created this recipe for a delicious Vegetarian Quinoa Bowl. Did you know that Quinoa is actually a seed? And naturally gluten-free? Did you also know that February is Heart Health Month? I've created this recipe using Mazola® Corn Oil to roast the sweet potatoes, to massage the kale and to make a lighter, healthier dressing. Here's something else that's interesting: A clinical study showed Mazola Corn Oil reduces cholesterol 2x more than extra virgin olive oil. To learn more about this claim, visit Mazola.com
So what makes this Quinoa Bowl so good for you?
- Quinoa: High in fiber and protein rich. Vitamins and Minerals.
- Mazola Corn Oil: Lowers Cholesterol more than Olive Oil, more cholesterol-blocking plant sterols than other cooking oils.
- Sweet Potato: High in fiber, vitamins, and minerals.
- Kale: Majorly good for you - vitamins A, K, B6 and C, calcium, potassium, copper, and manganese. Also low calorie and low carb.
- Spinach: Excellent source of vitamin K, vitamin A, vitamin C, and folate.
- Tahini: Is a source of healthy fats and has anti-inflammatory and antioxidant properties.
And besides all of that, it actually tastes fantastic!
How to Make a Vegetarian Quinoa Bowl
To make this quinoa bowl, you'll first make the quinoa. I use ½ cup quinoa to 1 cup water. Rinse the quinoa first, then combine the quinoa and water in a pot. Bring to boil, then turn down to a simmer, cover with a lid and wait 15 minutes. Turn the heat off and let sit for another 5 minutes.
While that's cooking, make the dressing. I used Mazola Corn Oil to make a lighter, fresher dressing. Mix the oil, tahini, salt and pepper, lemon juice and basil with a whisk. This will get thicker as you whisk. Add very cold water, a tablespoon at a time while whisking until you reach a consistency you like. I used 3 tablespoons for a pourable consistency.
Roasting Sweet Potatoes with Corn Oil
For the sweet potatoes, sprinkle them with salt and pepper, and 2 teaspoons of seasoning. I used a Za'atar seasoning. Drizzle the potatoes with 2 tablespoons of corn oil. Roast at 400 for about 20 minutes or until fork-tender and cooked through. Mazola Corn Oil is an all-purpose, cholesterol free cooking oil that is a smart heart-healthy* choice for your family. *See Mazola.com for more information on the relationship between corn oil and heart health. It has a variety of uses include baking, grilling, sautéing, stir frying, or mixing up a marinade or dressing. Those properties make it perfect for this recipe. Corn Oil has a high smoke point of 450, which is great because roasting, baking, and grilling below those temperatures means the oil won't degrade and negatively impact the flavor and nutritional value. A clinical study showed Mazola Corn Oil reduces cholesterol 2x more than extra virgin olive oil. To learn more about this claim, visit Mazola.com
Massage the kale and spinach with a teaspoon of corn oil. This helps soften the kale, making it easier to chew and digest. Don't skip this step!
Once the quinoa and sweet potatoes are both done, you're ready to put everything together.
Line the bottom of your bowl with the greens. Add the quinoa, sweet potatoes, tomatoes and cucumbers. Sprinkle with fresh basil and parsley. Drizzle with the Lemon Tahini Dressing and sprinkle over some sunflower seeds. Pin this recipe to your salad or healthier dinner board for this week!
Questions About Making Quinoa Bowls
What goes in a Quinoa Bowl?
Quinoa and then whatever else you want! You can add any combination of protein (chicken, beef, shrimp, beans) and your favorite vegetables. You can cook the veg or leave them. Try using a vegetable peeler to get thin strips of cucumber or carrot. You can add anything kind of cheese on top or a fried egg. You can make all different kinds of dressing and go for any theme like Mediterranean, Greek, Mexican, etc..
Is quinoa healthy?
Yes! Quinoa is unbelievable good for you. It's a naturally gluten free seed, not a grain! It's one of the most protein rich foods available, and it's a complete protein, meaning it contains all essential amino acids. Great, right? It's also rich in vitamins and minerals like Manganese, Phosphorus, Magnesium, Folate, and Thiamin (Vitamin B1).
Vegetarian Quinoa Bowl
Ingredients
For the Quinoa
- ½ cup quinoa
- 1 cup water
For the Roasted Sweet Potatoes
- 2 small sweet potatoes (cubed)
- 2 tablespoons Mazola Corn Oil
- 2 teaspoons Za'atar seasoning (or seasoning of your choice)
- salt and pepper to taste
For the Greens
- 6 cups kale and spinach
- 1 teaspoon corn oil
For the Dressing
- ¼ cup tahini
- 2 tablespoons corn oil
- 1-2 tablespoons lemon juice
- 2-3 tablespoons very cold water
- 6-8 leaves basil (chopped)
- salt and pepper (to taste)
To Garnish
- 8 leaves basil (chopped)
- ¼ cup chopped parsley
- 2 tablespoons sunflower seeds (optional)
Instructions
For the Quinoa
- Rinse the quinoa. Combine quinoa and water in a pot and bring to boil. Turn heat down, cover and let simmer for 15 minutes. Leave the lid on, remove from heat and let sit for 5 minutes.
For the Roasted Sweet Potatoes
- Turn oven to 400°F. Mix sweet potato cubes with corn oil, seasoning, salt, and pepper. Roast for 20 minutes or until fork-tender and cooked through.
For the Greens
- Mix together the kale, spinach, and oil, and massage the greens for a few minutes, until a little softer.
For the Dressing
- Mix together the tahini, oil, lemon juice, basil, salt, and pepper. Two teaspoons of lemon juice makes a very lemony dressing. Use one or two tablespoons, as you prefer. The mixture will get thicker as you whisk. Add very cold water, one tablespoon at a time and while whisking, until you reach a consistency you like.
To Make the Bowl
- Layer the bottom of the bowl with the greens. Add the sweet potatoes, quinoa, tomato, and cucumber - you can line them all up or mix them all together. Drizzle with dressing.Sprinkle the fresh herbs on top. Sprinkle over the sunflower seeds.
Notes
- Nutritional information is an estimate and intended for informational purposes only, and not to be used as medical or dietary advice. Estimate is for one serving.
Did you make this recipe? Let me know!