Quinoa meal prep bowls with roasted vegetables offer a wholesome, savory delight that’s easy to prepare. This recipe is perfect for busy weeks, ensuring you have nutritious meals ready to go. Packed with flavor and vibrant veggies, these bowls are kid-approved and great for the whole family.
Table of Contents
Quinoa Meal Prep Bowls with Roasted Vegetables
Ingredients for Quinoa Meal Prep Bowls
- 1 medium head cauliflower, chopped into bite-size florets
- 2 medium sweet potatoes, diced into 1-inch cubes
- 1 pound brussels sprouts, halved
- 2 tablespoons neutral oil (e.g., olive or avocado oil)
- 1 teaspoon ground turmeric
- 1 teaspoon chili powder (adjust to preferred spice level)
- 1 teaspoon ground cumin
- 1 cup quinoa, rinsed
- 1 avocado, for serving
Ingredients for Lemon Tahini Dressing
- ¼ cup tahini
- 3-4 tablespoons lemon juice (from 1-2 lemons)
- 2 teaspoons pure maple syrup
- Salt, to taste
- 1-2 tablespoons water (as needed for thinning)
Step-by-Step Instructions
Prepping the Vegetables
Start by preheating the oven to 400°F and lining two baking sheets with parchment paper. In a large bowl, mix the cauliflower with 1 tablespoon of oil and turmeric. Transfer it to one baking sheet. Then, in the same bowl, combine the sweet potatoes with 1 tablespoon of oil, chili powder, and cumin. Arrange these on the second baking sheet along with halved brussels sprouts, tossed with oil. Ensure the vegetables are spaced out for even roasting. Roast for 20-25 minutes, stirring halfway through, until they’re tender and beautifully caramelized. Allow them to cool.
Cooking the Quinoa
To cook the quinoa, combine the rinsed quinoa with 2 cups of water or vegetable broth in a saucepan. Bring it to a boil, then reduce the heat to a simmer for 10 minutes. After that, turn off the heat, cover, and let it steam for another 10 minutes. Once done, fluff it gently with a fork, creating a light, airy texture.
Making the Lemon Tahini Dressing
In a small bowl, prepare the dressing by mixing tahini, 2 tablespoons of lemon juice, and maple syrup. Gradually add water to reach your desired pourable consistency, seasoning with salt to taste. This dressing adds a creamy, tangy element to the bowls.
Assembling the Meal Prep Bowls
Once cooled, it’s time to divide the roasted vegetables and quinoa into 4 bowls. Season each bowl with salt and pepper, then refrigerate them until you’re ready to serve. Keep the avocado and dressing separate, so they stay fresh.
Storage Tips for Quinoa Meal Prep Bowls
How Long Do They Last?
These meal prep bowls can be stored in the refrigerator for up to 4-5 days. They are perfect for meal prep, allowing you to enjoy healthy lunches or dinners effortlessly throughout the week.
Best Practices for Reheating
When ready to enjoy, simply microwave your meal prep bowl for about 1 minute. Top with sliced avocado and drizzle the lemon tahini dressing over the warm quinoa and veggies. Enjoy the delightful combination of flavors and textures!
Adding Protein to Your Meal Prep
Options for Vegetarian Protein
If you want to boost the protein content, consider adding cubed tofu, lentils, or edamame. These ingredients blend perfectly with the quinoa and vegetables, making your meal even more satisfying.
Suggestions for Non-Vegetarian Protein
For those who eat meat, boiled eggs or shredded chicken are excellent companions to this dish. You might also want to explore options like ground turkey or chicken meal prep ideas, which enhance flavor and nutrition.
Flavor Variations and Customizations
Spice Level Adjustments
If you’re a spice lover, feel free to adjust the chili powder to suit your taste. You can also add a pinch of cayenne for an extra kick, elevating the flavor profile of your quinoa meal prep bowls.
Alternative Dressings
While the lemon tahini dressing is delicious, you can try different dressings. A simple balsamic vinaigrette or a spicy yogurt sauce can also complement the roasted vegetables beautifully.
FAQs
What are the best ways to cook quinoa for meal prep?
The best way to cook quinoa for meal prep is to rinse it first, then boil it in water or broth for about 10 minutes, followed by steaming for another 10 minutes. This ensures fluffy quinoa every time!
How long can I store cooked quinoa in the fridge?
Cooked quinoa can be stored in the refrigerator for up to 4-5 days, making it perfect for meal prep.
What are some easy quinoa meal prep recipes?
Some easy quinoa meal prep recipes include quinoa salads, bowls with roasted vegetables, and quinoa stir-fries. They are quick, nutritious, and customizable!
Can quinoa be frozen for later use in meal prep?
Yes, quinoa can be frozen. Just make sure to cool it completely before storing it in airtight containers. It can last for up to 3 months in the freezer.
What are the nutritional benefits of including quinoa in my meals?
Quinoa is high in protein, fiber, and essential amino acids, making it a nutritious choice for meals. It also provides complex carbohydrates and various vitamins and minerals.
Related Recipes to try
- Chicken Meal Prep
- Ground Turkey Meal Prep
- Spicy Chicken Meal Prep
- Turkey Taco Quinoa
- Turkey Sweet Potato Skillet
Conclusion
Quinoa meal prep bowls with roasted vegetables are not only simple to make but also incredibly versatile. You can enjoy them warm with your favorite toppings or as a cold salad. For more inspiration, check out ideas on Pinterest to discover even more delicious ways to use quinoa in your cooking!
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Quinoa Meal Prep Bowls with Roasted Vegetables – Healthy and Delicious
Equipment
- oven
- Baking sheets
- large bowl
- saucepan
- small bowl
- fork
Ingredients
- 1 medium head cauliflower chopped into bite-size florets
- 2 medium sweet potatoes diced into 1-inch cubes
- 1 pound brussels sprouts halved
- 2 tablespoons neutral oil e.g., olive or avocado oil
- 1 teaspoon ground turmeric
- 1 teaspoon chili powder adjust to preferred spice level
- 1 teaspoon ground cumin
- 1 cup quinoa rinsed
- 1 medium avocado for serving
Lemon Tahini Dressing
- ¼ cup tahini
- 3-4 tablespoons lemon juice from 1-2 lemons
- 2 teaspoons pure maple syrup
- Salt to taste
- 1-2 tablespoons water as needed for thinning
Instructions
- Preheat the oven to 400°F and line two baking sheets with parchment paper.
- Mix cauliflower with 1 tablespoon of oil and turmeric, then transfer to one baking sheet.
- Combine sweet potatoes with 1 tablespoon of oil, chili powder, and cumin, then arrange on the baking sheet.
- Toss halved brussels sprouts with oil and transfer to the baking sheet. Roast for 20-25 minutes, stirring halfway through.
- Cook quinoa by combining rinsed quinoa with 2 cups of water in a saucepan, bring to a boil, then simmer for 10 minutes.
- Prepare the dressing by mixing tahini, 2 tablespoons of lemon juice, and maple syrup, then add water to reach a pourable consistency.
- Once cooled, divide vegetables and quinoa into 4 bowls, season with salt and pepper, and refrigerate.
- To serve, microwave for about 1 minute, then top with sliced avocado and tahini dressing.