Low-Calorie Quinoa and Veggie Bowl

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

A nutrient-packed bowl with fluffy quinoa, roasted vegetables, and a zesty lemon-tahini dressing. This mediterranean-inspired quick meals (vegan, high-protein) ready in about 50 minutes pairs uncooked quinoa, medium, diced zucchini, julienned carrots for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, 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.

★ 4.3 (9 ratings) Prep: 20 min Cook: 30 min Serves 4 Mediterranean cuisine 280 cal/serving
Plan a meal with the AI → Shop this recipe on Instacart → Shop equipment ↓

Ingredients

Instructions

  1. Step 1: Preheat oven to 400°F (200°C). Toss 1 cup quinoa with 1/2 cup water and 1 tsp salt. Roast for 20-25 minutes until tender and slightly crispy.
  2. Step 2: In a separate bowl, toss 1 medium zucchini, 1 cup carrots, and 1/2 cup red onion with 1 tbsp olive oil. Roast for 20 minutes until tender and slightly charred.
  3. Step 3: In a small bowl, whisk together 1 tbsp olive oil, 1 tbsp lemon juice, 2 tbsp tahini, and 1/2 tsp salt. Add 1/4 cup chopped parsley and mix.
  4. Step 4: Assemble the bowl by layering roasted quinoa, vegetables, and dressing. Garnish with additional parsley.

Equipment for this recipe

Top-rated tools to make this recipe successfully.

More Knives & cutting boards → Shop all kitchen tools →

Frequently asked questions

How long does Low-Calorie Quinoa and Veggie Bowl take to make?

Total time is about 50 minutes (20 min prep + 30 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 Low-Calorie Quinoa and Veggie 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 uncooked quinoa from drying out.

Can I substitute ingredients in Low-Calorie Quinoa and Veggie 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 Low-Calorie Quinoa and Veggie Bowl for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). 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.

Is Low-Calorie Quinoa and Veggie Bowl vegan?

Yes — this recipe is tagged vegan, high-protein based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

What others are saying

Related recipes