Healthy & Special Diets > Recipes for Weight Management > Portion Control Recipes > Using Smaller Plates and Bowls

Quinoa Bowl with Roasted Vegetables (Portion Controlled)

A delicious and healthy quinoa bowl perfect for weight management. Using smaller bowls helps control portion sizes without sacrificing flavor or satisfaction. Packed with protein, fiber, and vitamins, this recipe is a great choice for a balanced meal.

Prep Time
15 minutes
Cook Time
25 minutes
Servings
2
Ingredients
  • 1/2 cup Quinoa
  • 1 cup Broccoli florets
  • 1/2 cup Bell pepper (any color), chopped
  • 1/4 cup Red onion, sliced
  • 1 tablespoon Olive oil
  • 1/4 teaspoon Garlic powder
  • 1/4 teaspoon Paprika
  • to taste Salt
  • to taste Black pepper
  • 1 tablespoon Lemon juice
  • 1 tablespoon Optional: Feta cheese, crumbled

Prepare the Quinoa

Rinse the quinoa thoroughly under cold water. This helps remove any bitterness. In a saucepan, combine the quinoa with 1 cup of water. Bring to a boil, then reduce heat and simmer for 15 minutes, or until all the water is absorbed. Fluff with a fork and set aside.

Roast the Vegetables

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

Assemble the Bowls

Divide the cooked quinoa into two smaller bowls (using a bowl smaller than your regular bowl helps control portion size). Top with the roasted vegetables. Drizzle with lemon juice. If desired, sprinkle with crumbled feta cheese. Serve immediately.

Nutrition Facts Estimated per 100g of product

Calories: Approximately 120 kcal, Protein: 5g, Fat: 4g, Carbohydrates: 17g, Fiber: 3g. Note: These values are approximate and may vary based on specific ingredients used.

Other Important Considerations for Nutrition

Using smaller plates and bowls is a simple yet effective strategy for portion control and weight management. This recipe encourages the use of smaller bowls to help you feel satisfied with a reasonable amount of food. Remember to drink plenty of water throughout the day to stay hydrated and support your weight loss goals. Adjust the seasonings and vegetables to your liking, but be mindful of added oils or high-calorie toppings.

← Mediterranean Quinoa Salad with Grilled Chicken Quinoa Salad with Lemon-Herb Dressing →

FAQ

  • Can I use different vegetables?

    Yes, feel free to substitute with your favorite vegetables such as zucchini, carrots, or mushrooms.
  • Can I prepare this in advance?

    Yes, you can cook the quinoa and roast the vegetables ahead of time. Store them separately in the refrigerator and assemble the bowls when ready to eat.
  • Is this recipe suitable for vegetarians?

    Yes, this recipe is vegetarian-friendly. To make it vegan, omit the feta cheese.