Balsamic Roasted Vegetable and Quinoa Bowl with Chickpeas and Lentils and Rice

This Balsamic Roasted Vegetable and Quinoa Bowl is a colorful and nutritious dish that brings together the earthy flavors of roasted vegetables, protein-packed chickpeas, lentils, and rice. Drizzled with a tangy balsamic glaze, it's a wholesome meal perfect for any dinner.

Balsamic Roasted Vegetable and Quinoa Bowl with Chickpeas and Lentils and Rice
45 minutes
Difficulty: Medium
American
450 kcal

Ingredients

  • Quinoa - 1/2 cup
  • Chickpeas (canned, drained) - 1/2 cup
  • Cooked lentils - 1/2 cup
  • Brown rice - 1/2 cup
  • Zucchini - 1 medium, diced
  • Red bell pepper - 1 medium, diced
  • Carrot - 1 medium, diced
  • Red onion - 1/2 medium, diced
  • Olive oil - 2 tablespoons
  • Balsamic vinegar - 2 tablespoons
  • Garlic powder - 1 teaspoon
  • Salt - 1/2 teaspoon
  • Black pepper - 1/4 teaspoon
  • Fresh parsley - 2 tablespoons, chopped

Steps

  1. Preheat your oven to 200°C (400°F).
  2. In a large bowl, combine the diced zucchini, red bell pepper, carrot, and red onion.
  3. Drizzle the vegetables with olive oil, balsamic vinegar, garlic powder, salt, and black pepper. Toss well to coat.
  4. Spread the vegetables evenly on a baking sheet and roast in the preheated oven for 25-30 minutes, or until tender and caramelized, stirring halfway through.
  5. While the vegetables are roasting, rinse the quinoa and cook it according to package instructions (usually 2 cups of water for 1 cup of quinoa).
  6. In a separate pot, cook the brown rice according to package instructions (typically 2 cups of water for 1 cup of rice).
  7. When the quinoa and rice are cooked, combine them in a large bowl with the cooked lentils and chickpeas.
  8. Once the vegetables are done, add them to the quinoa mixture and toss gently to combine.
  9. Serve the bowl warm, garnished with fresh parsley.

Nutrition

  • Calories: 450
  • Protein: 15 g
  • Carbs: 70 g
  • Fiber: 15 g
  • Sugar: 6 g
  • Sodium: 350 mg
  • Cholesterol: 0 mg
  • Total Fat: 10 g
  • Saturated Fat: 1 g
  • Unsaturated Fat: 9 g
  • Water: 0.5 L

Health Benefits

  • Rich in plant-based protein from quinoa, chickpeas, and lentils.
  • High in fiber, promoting digestive health.

Tags

AmericanKosherDinner