Itasca Harvest Vegetable Quinoa Bowl
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
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- 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.
- 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.
- 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.
- 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.
Frequently asked questions
How long does Itasca Harvest Vegetable Quinoa Bowl take to make?
Total time is about 35 minutes (10 min prep + 25 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Itasca Harvest Vegetable Quinoa Bowl?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep quinoa from drying out.
Can I substitute ingredients in Itasca Harvest Vegetable Quinoa Bowl?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Itasca Harvest Vegetable Quinoa Bowl for a different number of people?
The recipe is written for 3 servings. Multiply each ingredient by (your serving target / 3). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
What goes well with Itasca Harvest Vegetable Quinoa Bowl?
Mediterranean vegetarian like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.
