Hello World KitchenBeta

Make-Ahead Quinoa and Roasted Vegetable Lunch Bowls

A vibrant, nutrient-dense meal prep bowl featuring fluffy quinoa, perfectly roasted vegetables, crispy spiced chickpeas, and a creamy lemon-tahini dressing. Perfect for a week of healthy, grab-and-go lunches.

Prep 20 min Cook 30 min Total 50 min Level Easy

Serves 4

Ingredients

Quinoa Base

1 cup quinoa — rinsed well under cold water
2 cups vegetable broth — low sodium preferred

Roasted Vegetables & Chickpeas

1 large sweet potato — peeled and diced into 1/2-inch cubes
3 cups broccoli — cut into small florets
1 large red bell pepper — chopped
0.5 medium red onion — chopped into 1-inch pieces
15 ounces chickpeas (garbanzo beans) — canned, drained, rinsed, and patted completely dry
2 tablespoons olive oil — divided
1 teaspoon smoked paprika
1 teaspoon garlic powder — divided
0.75 teaspoon kosher salt — to taste
0.5 teaspoon black pepper — freshly ground

Lemon-Tahini Dressing

0.25 cup tahini — well stirred
3 tablespoons lemon juice — freshly squeezed
1 clove garlic — minced or grated
1 teaspoon maple syrup — or agave nectar
3 tablespoons warm water — more as needed to thin
0.25 teaspoon kosher salt — to taste

Instructions

Preheat your oven to 400°F (200°C). Line two large baking sheets with parchment paper for easy cleanup.
~5 min
Using parchment paper prevents the veggies and chickpeas from sticking and makes batch-cooking cleanup a breeze.
In a medium saucepan, combine the rinsed quinoa and vegetable broth. Bring to a boil over medium-high heat. Once boiling, reduce the heat to low, cover, and simmer for 15 minutes or until the liquid is absorbed. Remove from heat and let sit, covered, for 5 minutes before fluffing with a fork.
~20 min
Rinsing quinoa is crucial to remove saponins, which can impart a bitter taste.
Place the diced sweet potatoes, broccoli florets, bell pepper, and red onion on one of the prepared baking sheets. Drizzle with 1 tablespoon of olive oil, 1/2 teaspoon of garlic powder, salt, and pepper. Toss to coat evenly and spread out into a single layer.
~5 min
Do not overcrowd the pan; use a second pan if your baking sheet is small, otherwise the vegetables will steam instead of roast.
On the second baking sheet, add the thoroughly dried chickpeas. Drizzle with the remaining 1 tablespoon of olive oil, smoked paprika, the remaining 1/2 teaspoon of garlic powder, and a pinch of salt. Toss to coat and spread into an even layer.
~3 min
Drying the chickpeas completely before tossing them in oil is the secret to getting them crispy in the oven.
Place both baking sheets in the oven. Roast the vegetables and chickpeas for 25-30 minutes, tossing halfway through, until the vegetables are tender and slightly caramelized, and the chickpeas are slightly crispy.
~30 min
The chickpeas will continue to crisp up a bit more as they cool.
While the vegetables roast, prepare the dressing. In a small bowl, whisk together the tahini, lemon juice, minced garlic, maple syrup, and salt. The mixture may seize and thicken at first. Gradually whisk in the warm water, 1 tablespoon at a time, until the dressing is perfectly smooth and pourable.
~5 min
Tahini varies greatly in consistency. You may need more or less water to reach your desired dressing consistency.
Assemble the meal prep bowls: Divide the fluffed quinoa evenly among four meal prep containers. Top with the roasted vegetables and spiced chickpeas. Let the bowls cool completely before sealing. Portion the lemon-tahini dressing into four small individual containers.
~5 min
Allowing the food to cool completely before covering prevents condensation from making the vegetables soggy.

Nutrition

485

Calories

Protein (g)

Carbs (g)

Fat (g)

Sat. Fat (g)

Fiber (g)

Sugar (g)

680

Sodium (mg)

Cholesterol (mg)

Equipment

2 Large baking sheets
Medium saucepan with lid
Small mixing bowl
Whisk
4 airtight meal prep containers
4 small dressing containers

Tips & Storage

To customize, feel free to add fresh greens like baby spinach or arugula to the bowls right before eating.
If you prefer a thinner dressing to toss everything in, add an extra tablespoon of warm water.
For extra crunch, sprinkle the bowls with toasted pumpkin seeds or sunflower seeds before serving.
Storage: Store the assembled quinoa and vegetable bowls in airtight containers in the refrigerator for up to 4-5 days. Keep the lemon-tahini dressing in separate small containers in the fridge. To serve, reheat the bowl in the microwave for 1-2 minutes, then drizzle with the cold or room-temperature dressing.