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

This Balsamic Roasted Vegetable and Quinoa Bowl is a colorful and hearty dish packed with wholesome ingredients like chickpeas, lentils, and rice. It's a satisfying, nutrient-dense meal that is both delicious and visually appealing.

Ingredients

• Quinoa - 1 cup (200g)
• Brown rice - 1/2 cup (100g)
• Canned chickpeas - 1 cup (240g), drained and rinsed
• Green lentils - 1/2 cup (100g)
• Zucchini - 1 medium (200g), diced
• Red bell pepper - 1 medium (150g), diced
• Red onion - 1 medium (150g), diced
• Carrots - 2 medium (150g), diced
• Olive oil - 2 tablespoons (30ml)
• Balsamic vinegar - 2 tablespoons (30ml)
• Garlic - 3 cloves, minced
• Dried oregano - 1 teaspoon (5g)
• Salt - 1 teaspoon (5g)
• Black pepper - 1/2 teaspoon (2g)
• Fresh parsley - 2 tablespoons (10g), chopped for garnish

Steps

1. Preheat the oven to 200°C (400°F).
2. In a medium saucepan, combine quinoa, brown rice, and 3 cups (750ml) of water. Bring to a boil, then reduce heat, cover, and simmer for 20 minutes until water is absorbed.
3. Meanwhile, in a large bowl, toss the diced zucchini, red bell pepper, red onion, and carrots with olive oil, balsamic vinegar, minced garlic, dried oregano, salt, and black pepper until well coated.
4. Spread the vegetables on a baking sheet in a single layer and roast in the preheated oven for 20-25 minutes, or until tender and slightly caramelized, stirring halfway through.
5. In a separate pot, cook the green lentils according to package instructions until tender, about 20-25 minutes.
6. Once the quinoa and rice mixture is cooked, fluff with a fork and stir in the cooked lentils and chickpeas until well combined.
7. Divide the quinoa and rice mixture between two bowls and top with the roasted vegetables.
8. Garnish with chopped fresh parsley before serving.

Nutrition

• Calories: 550
• Protein: 20 g
• Carbs: 90 g
• Fiber: 18 g
• Sugar: 6 g
• Sodium: 400 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, which aids digestion and promotes a feeling of fullness.

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