Italian Vegetable Bowl
Savor the vibrant flavors of the Mediterranean with this Italian Vegetable Bowl, a wholesome and nutritious recipe that’s as colorful as it is delicious. Packed with roasted zucchini, eggplant, cherry tomatoes, and bell peppers, this dish is elevated with aromatic Italian seasoning and a splash of balsamic vinegar for a tangy finish. Served over fluffy quinoa and garnished with fresh basil and optional Parmesan cheese, it offers a delightful balance of textures and flavors. Perfect for meal prep or a quick weeknight dinner, this easy-to-make bowl is naturally vegetarian, customizable, and full of heart-healthy ingredients. With just 15 minutes of prep and a total cook time under 40 minutes, this recipe ensures you can enjoy an authentic Italian-inspired meal in no time!
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Recipe Information
Ingredients
- 2 medium zucchini
- 1 medium eggplant
- 1.5 cups cherry tomatoes
- 1 large red bell pepper
- 1 medium yellow onion
- 3 cloves garlic
- 3 tablespoons extra virgin olive oil
- 2 teaspoons Italian seasoning
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 2 tablespoons balsamic vinegar
- 0.5 cups fresh basil leaves
- 1 cup quinoa
- 2 cups water or vegetable broth
- 0.25 cups grated Parmesan cheese (optional)
Instructions
Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper.
Wash the zucchini and eggplant, then slice them into bite-sized pieces. Dice the red bell pepper and yellow onion. Halve the cherry tomatoes. Mince the garlic.
In a large mixing bowl, combine the zucchini, eggplant, cherry tomatoes, red bell pepper, yellow onion, and minced garlic.
Drizzle the vegetables with 2 tablespoons of olive oil. Sprinkle with Italian seasoning, salt, and black pepper. Toss until all vegetables are evenly coated.
Spread the coated vegetables in a single layer on the prepared baking sheet. Roast in the preheated oven for 25-30 minutes, stirring halfway through, until the vegetables are tender and slightly caramelized.
While the vegetables are roasting, rinse the quinoa under cold water and drain well. In a medium saucepan, combine the quinoa and 2 cups of water or vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes or until the liquid is absorbed. Remove from heat and let rest, covered, for 5 minutes. Fluff with a fork.
Once the vegetables are done roasting, drizzle them with 2 tablespoons of balsamic vinegar and toss gently to coat.
To assemble the Italian Vegetable Bowl, divide the cooked quinoa among 4 bowls. Top with the roasted vegetables. Garnish with fresh basil leaves and grated Parmesan cheese, if desired.
Serve immediately and enjoy your flavorful Italian Vegetable Bowl!
Nutrition Facts
Calories |
289 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.0 g | 18% | |
| Saturated Fat | 3.5 g | 17% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 4 mg | 1% | |
| Sodium | 826 mg | 36% | |
| Total Carbohydrate | 33.2 g | 12% | |
| Dietary Fiber | 9.3 g | 33% | |
| Total Sugars | 14.0 g | ||
| Protein | 10.5 g | 21% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 183 mg | 14% | |
| Iron | 2.3 mg | 13% | |
| Potassium | 1030 mg | 22% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
