Urban Garden Veggie Bowl

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · Published 2026-04-05 · Updated 2026-04-05

A vibrant medley of roasted seasonal vegetables and quinoa, embodying the fresh, locally sourced spirit of urban farming. This mediterranean-inspired vegetarian (vegetarian) ready in about 35 minutes pairs quinoa, water, medium zucchini for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 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.

★ 3.9 (15 ratings) Prep: 15 min Cook: 20 min Serves 4 Mediterranean cuisine 320 cal/serving

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Ingredients

1 cup quinoa
2 cups water
1 medium zucchini
1 medium yellow squash
1 red bell pepper
1 cup cherry tomatoes
2 tbsp olive oil
1 tsp dried oregano
1/2 tsp salt
1/4 tsp black pepper
1/4 cup feta cheese
2 tbsp fresh parsley

Instructions

Step 1: Place 1 cup rinsed quinoa and 2 cups water in a saucepan, bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until water is absorbed and quinoa is fluffy; remove from heat and let stand covered for 5 minutes.
Step 2: Toss 1 diced medium zucchini, 1 diced medium yellow squash, and 1 diced red bell pepper with 1 tbsp olive oil, 1/2 tsp dried oregano, 1/4 tsp salt, and 1/8 tsp black pepper on a baking sheet. Roast in a preheated oven at 400°F for 20 minutes until tender and caramelized.
Step 3: While vegetables roast, heat 1 tbsp olive oil in a small skillet over medium heat, then add 1 cup halved cherry tomatoes and cook for 3-4 minutes until they start to burst and release juices.
Step 4: Fluff the cooked quinoa with a fork, then transfer to a serving bowl. Top with roasted vegetables, cherry tomatoes, 1/4 cup crumbled feta cheese, and 2 tbsp chopped fresh parsley.

Equipment for this recipe

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Frequently asked questions

How long does Urban Garden Veggie Bowl take to make?

Total time is about 35 minutes (15 min prep + 20 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 Urban Garden 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 quinoa from drying out.

Can I substitute ingredients in Urban Garden 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 Urban Garden 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 Urban Garden Veggie Bowl vegetarian?

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