Itasca Harvest Vegetable Quinoa Bowl

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-06-19 · Updated 2026-06-19

A nutritious quinoa bowl loaded with roasted seasonal vegetables and a tangy lemon-tahini dressing, perfect for a wholesome lunch. This mediterranean-inspired vegetarian ready in about 35 minutes pairs quinoa, water, large, peeled and diced carrot for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 350 calories and feeds 3, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 cup quinoa
• 2 cups water
• 1 large, peeled and diced carrot
• 1 medium, diced zucchini
• 1 small, cut into wedges red onion
• 3 tbsp olive oil
• 1 tsp salt
• 1/2 tsp black pepper
• 3 tbsp tahini
• 2 tbsp fresh lemon juice
• 2 tbsp water (for dressing)
• 1 small, minced garlic clove
• 2 tbsp chopped fresh parsley

Instructions

1. Step 1: Rinse 1 cup quinoa under cold water. In a medium saucepan, combine quinoa with 2 cups water and 1/2 tsp salt. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes until water is absorbed. Remove from heat and fluff with a fork.
2. Step 2: Preheat oven to 425°F. Toss 1 large diced carrot, 1 medium diced zucchini, and 1 small cut red onion wedges with 3 tbsp olive oil, 1/2 tsp salt, and 1/4 tsp black pepper. Spread on a baking sheet and roast for 20 minutes until vegetables are tender and slightly caramelized.
3. Step 3: For the dressing, whisk together 3 tbsp tahini, 2 tbsp fresh lemon juice, 2 tbsp water, 1 small minced garlic clove, and remaining salt and pepper until smooth and creamy.
4. Step 4: Assemble the bowl by placing cooked quinoa in a large bowl, topping with roasted vegetables, drizzling with lemon-tahini dressing, and garnishing with 2 tbsp chopped fresh parsley. Serve warm or at room temperature.