Lunch 🤖 AI Generated

Quinoa Bowl with Roasted Vegetables & Tahini

A vibrant, Middle Eastern–inspired lunch bowl packed with protein-rich quinoa, caramelised roasted vegetables, and silky tahini dressing. This Fat Switch version slashes 230 calories (40% reduction) by swapping tahini with a yogurt–tahini blend and using half the oil, without sacrificing that signature creamy richness.

20m

Prep Time

30m

Cook Time

Servings

350

Calories

22g

Protein

🛒 Ingredients

✓ 1/2 cup quinoa (uncooked)
✓ 1 cup water or vegetable stock
✓ 1 small zucchini (150g), cut into 1-inch chunks
✓ 1 small red bell pepper (120g), chunked
✓ 1/2 red onion (60g), cut into wedges
✓ 100g cherry tomatoes, halved
✓ 1 tbsp olive oil
✓ 1/2 tsp sea salt
✓ 1/4 tsp black pepper
✓ 1/4 tsp ground cumin
✓ 1.5 tbsp tahini
✓ 3 tbsp Greek yogurt (0% fat)
✓ 2 tbsp fresh lemon juice
✓ 1 clove garlic, minced
✓ 2 tbsp water
✓ 1/4 tsp smoked paprika
✓ Fresh parsley (10g), chopped
✓ 1 tbsp pomegranate seeds (optional garnish)

👨‍🍳 Instructions

1. Cook the Quinoa: Rinse quinoa under cold water. In a small pot, bring 1 cup water or stock to boil. Add quinoa and a pinch of salt. Reduce heat to low, cover, and simmer for 15 minutes until fluffy and liquid is absorbed. Fluff with a fork and set aside.

2. Prep the Vegetables: While quinoa cooks, cut zucchini, bell pepper, red onion, and halve cherry tomatoes. Pat dry with paper towels to ensure even browning.

3. Roast the Vegetables: Preheat oven to 220°C (425°F). Toss zucchini, bell pepper, and red onion with 1 tbsp olive oil, sea salt, black pepper, and cumin on a baking tray. Spread in a single layer. Roast for 20 minutes, stirring halfway through, until edges are caramelised. Add tomatoes in the last 5 minutes.

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4. Make the Tahini Dressing: In a small bowl, whisk together 1.5 tbsp tahini, 3 tbsp Greek yogurt, 2 tbsp lemon juice, minced garlic, and 2 tbsp water until smooth and pourable. Season with smoked paprika, salt, and pepper to taste.

5. Assemble the Bowl: Spoon warm quinoa into a serving bowl. Arrange roasted vegetables on top in sections. Drizzle tahini dressing over the bowl, allowing it to pool slightly.

6. Garnish & Serve: Top with fresh chopped parsley and pomegranate seeds if using. Serve immediately while quinoa and vegetables are still warm. Dressing will cool slightly as it sits.

📊 Nutrition per Serving

Calories350 kcal

Protein22g

Carbohydrates48g

Fat10g

🏷️ Tags

#high-protein grain bowls#tahini dressing recipe#roasted vegetable meal prep

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