Soy-Free Hearty Grain Bowl
Indulge in the vibrant flavors and wholesome goodness of the Soy-Free Hearty Grain Bowl—a colorful, nutrient-packed recipe perfect for plant-based meals or meal prep ideas. This gluten-free grain bowl starts with fluffy quinoa as a hearty base, topped with oven-roasted sweet potato, zucchini, bell pepper, and crispy chickpeas for a satisfying blend of textures. Fresh spinach adds a burst of greenery, while the creamy tahini and zesty lemon dressing ties it all together with a rich, tangy finish. Ready in under 45 minutes, this customizable recipe is both allergen-friendly and balanced, offering high protein and fiber without any soy. Serve it warm for a comforting lunch or dinner that's as nourishing as it is delicious.
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Recipe Information
Ingredients
- 1 cup quinoa
- 2 cups water
- 2 tablespoons olive oil
- 1 medium sweet potato
- 1 large red bell pepper
- 1 medium zucchini
- 1 15-ounce can canned chickpeas
- 2 cups spinach
- 0.5 teaspoon salt
- 0.25 teaspoon ground black pepper
- 1 medium lemon
- 2 tablespoons tahini
- 1 clove garlic
Instructions
Rinse 1 cup of quinoa under cold water and drain.
In a medium saucepan, combine the quinoa and 2 cups of water. Bring to a boil over medium-high heat, then reduce the heat to low. Cover and simmer for 15 minutes or until the quinoa is tender and the water is absorbed. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork.
While the quinoa cooks, preheat the oven to 400°F (200°C).
Peel and dice the sweet potato into 1/2-inch cubes. Slice the bell pepper and zucchini into bite-sized pieces. Drain and rinse the canned chickpeas.
On a large baking sheet, toss the diced sweet potato, bell pepper, zucchini, and chickpeas with 1 tablespoon of olive oil, 0.5 teaspoon of salt, and 0.25 teaspoon of ground black pepper.
Spread the vegetables and chickpeas in a single layer and roast in the preheated oven for 20-25 minutes or until the sweet potatoes are tender and the chickpeas are crispy, stirring halfway through the cooking time.
For the dressing, in a small bowl, whisk together 2 tablespoons of tahini, the juice of 1 lemon, 1 tablespoon of olive oil, and 1 minced garlic clove. Adjust with water to desired consistency.
Once the vegetables are roasted, add 2 cups of spinach to the baking sheet and return to the oven for 2-3 minutes or just until wilted.
To assemble, divide the cooked quinoa among four bowls. Top with the roasted vegetables and chickpeas.
Drizzle the tahini dressing over each bowl and serve immediately.
Nutrition Facts
Calories |
1691 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 71.4 g | 92% | |
| Saturated Fat | 10.0 g | 50% | |
| Polyunsaturated Fat | 4.6 g | ||
| Cholesterol | 4 mg | 1% | |
| Sodium | 5822 mg | 253% | |
| Total Carbohydrate | 209.5 g | 76% | |
| Dietary Fiber | 29.6 g | 106% | |
| Total Sugars | 38.3 g | ||
| Protein | 55.3 g | 111% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2633 mg | 203% | |
| Iron | 10726.8 mg | 59593% | |
| Potassium | 2372 mg | 50% | |
*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.
