Healthy & Special Diets > High-Fiber Recipes > High-Fiber Lunches > Quinoa or Farro Bowls with Roasted Vegetables

High-Fiber Quinoa Bowl with Roasted Broccoli and Chickpeas

This vibrant and filling quinoa bowl is packed with fiber from quinoa, broccoli, and chickpeas, making it a perfect healthy and satisfying lunch. The roasted vegetables add a depth of flavor, while a lemon-tahini dressing ties everything together.

Prep Time
15 minutes
Cook Time
30 minutes
Servings
2
Ingredients
  • 1 cup Quinoa
  • 2 cups Broccoli florets
  • 1 can (15 ounces), drained and rinsed Chickpeas
  • 1/2 Red onion
  • 2 tablespoons Olive oil
  • 1/2 teaspoon Paprika
  • 1/4 teaspoon Garlic powder
  • to taste Salt
  • to taste Black pepper
  • 2 tablespoons Tahini
  • 2 tablespoons Lemon juice
  • 2-3 tablespoons Water
  • 2 tablespoons Fresh parsley

Cooking the Quinoa

Rinse the quinoa in a fine-mesh sieve under cold water. Combine the quinoa with 2 cups of water (or vegetable broth for more flavor) in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all the water is absorbed and the quinoa is fluffy. Fluff with a fork and set aside.

Roasting the Vegetables

Preheat oven to 400°F (200°C). In a large bowl, toss the broccoli florets, chickpeas, and sliced red onion with olive oil, paprika, garlic powder, salt, and pepper. Spread the vegetables in a single layer on a baking sheet. Roast for 20-25 minutes, or until the broccoli is tender and slightly browned.

Preparing the Lemon-Tahini Dressing

In a small bowl, whisk together the tahini, lemon juice, and water. Add more water, one tablespoon at a time, until the dressing reaches your desired consistency. Season with salt and pepper to taste.

Assembling the Bowls

Divide the cooked quinoa between two bowls. Top with the roasted broccoli and chickpea mixture. Drizzle generously with the lemon-tahini dressing. Garnish with fresh chopped parsley.

Nutrition Facts Estimated per 100g of product

Note: Nutritional information is an estimate and can vary based on specific ingredients and portion sizes.

  • Calories: Approximately 150-180
  • Fiber: 5-7g
  • Protein: 6-8g
  • Fat: 7-9g

Other Important Considerations for Nutrition

This recipe is a great source of fiber, which is important for digestive health and can help you feel full and satisfied. It's also a good source of protein and plant-based iron. To make it even healthier, consider using organic ingredients whenever possible. You can also add other vegetables like bell peppers, zucchini, or sweet potatoes to increase the nutrient content. For those watching their sodium intake, use low-sodium canned chickpeas and adjust salt accordingly.

← High-Fiber Carrot, Celery & Broccoli Salad with Lemon-Tahini Dressing High-Fiber Stuffed Bell Peppers with Brown Rice and Beans →

FAQ

  • Can I prepare this ahead of time?

    Yes, you can cook the quinoa and roast the vegetables ahead of time. Store them separately in the refrigerator. Prepare the dressing just before serving. Assemble the bowls right before eating to prevent the quinoa from becoming soggy.
  • Can I substitute other vegetables?

    Absolutely! Feel free to substitute other vegetables you enjoy, such as bell peppers, sweet potatoes, or zucchini. Adjust roasting time accordingly.
  • Is this recipe gluten-free?

    Yes, this recipe is naturally gluten-free as it uses quinoa, which is a gluten-free grain. Make sure to use certified gluten-free tahini if you are highly sensitive to gluten.