You ever scroll social media and see meal prep options that are so sad and unseasoned? None of that here, my friend! These roasted vegetable and quinoa bowls feature flavor boosters like rich feta, salty pistachios, and a bright peppery arugula pesto. Each bowl has about 20 grams of protein and 12 grams of fiber for a filling lunch or dinner. I’ve kept the recipe vegetarian for the base, but you can experiment with meat or seafood in this bowl too if you prefer (in addition to the chickpeas or in place of some, depending on your nutrition goals). Great for meal prep!
Ingredients
Here’s a photo of all the ingredients you’ll need – there’s no specialty ingredients here, just common foods you’ll find in your pantry and fridge!
If you’re making the arugula pesto from scratch (pictured in the mason jar in the photo above), here’s what you’ll need to make that. You can always use a store-bought pesto instead if you’d like, but making it fresh with arugula (instead of traditional basil) is really good.
Instructions
You’ll find the full recipe amounts and instructions in the recipe card below, but here’s a helpful overview with photos and tips.
Start by making the pesto. Add the arugula, garlic, parmesan, olive oil, pecans, lemon juice, and salt to a food processor. Process until everything is well combined, scraping down the sides as needed. Set it aside for now.
Next, add the chopped zucchini and eggplant to a baking sheet(s). Drizzle with olive oil, sprinkle with salt, and toss to coat everything evenly. Be sure to spread the veggies out in a single layer, because if they’re too crowded, they’ll steam instead of roast. Feel free to use two pans if needed, like I did!
Roast those for about 15-20 minutes, tossing halfway through, until the veggies are tender.
While the veggies are roasting, cook the quinoa according to the package directions. Set aside for now.
Once everything is ready, add the cooked quinoa, roasted vegetables, chickpeas, pistachios, and feta to a large bowl. Stir to combine, then add the pesto and toss well, until everything is coated. Divide into bowls (or meal prep containers) and enjoy!
Recipe Tips and Modifications
Meal prep: Divide the bowls into 5 airtight containers and store them in the fridge for up to 4 days.
Boost the protein: As a dietitian, I generally don’t worry too much about any one individual meal and instead focus on making sure someone meets their total protein needs throughout the day. That said, if you want to add extra protein to this dish, roasted tofu or shelled edamame is an easy way to do so while keeping it vegetarian. If you are open to animal-based options, chicken breast or shrimp (in addition to or in place of the chickpeas) are ideal for extra protein.
Swap the veggies: This recipe works with most roasting veggies, so play around with whatever you like. You could try bell peppers, red onion, butternut squash, broccoli, brussels sprouts, or green beans. Note that cooking times can vary depending on what you choose to use.
Make it vegan: Skip the feta in the bowl and the parmesan in the pesto. You can either just leave the parmesan out of the pesto completely, or you can experiment with other add-ins in its place. Good subs include 1-2 tablespoons of nutritional yeast, 1-2 tablespoon of miso paste (skip the salt in this case), or even a few sun dried tomatoes (which have a different type of umami flavor).
More Quinoa Bowl Recipes
If you’re looking for more nourishing bowl ideas featuring quinoa, be sure to check out these posts:
- Peach chickpea quinoa salad
- Watermelon and chicken quinoa bowls
- Italian quinoa salad
- Cranberry apple breakfast quinoa bowls
I hope you enjoy these roasted veggie and quinoa bowls! If you get a chance to try them, feel free to leave a recipe rating or comment below.
Roasted Veggie and Quinoa Bowls with Arugula Pesto
Ingredients
For the pesto:
- 2 cups arugula, packed
- 2 cloves garlic
- ⅓ cup fresh shredded parmesan cheese (vegetarian if needed)
- ¼ cup olive oil
- ¼ cup pecans
- 2 tablespoons lemon juice
- ¼ teaspoon salt
For the quinoa veggie bowls:
- 2 medium zucchini, chopped
- 1 medium eggplant, chopped
- 2 tablespoons olive oil
- ¼ teaspoon salt
- 1 ¼ cup dry quinoa
- 15 ounce can of chickpeas, drained and rinsed
- ⅓ cup pistachios (more or less to taste)
- ½ cup crumbled feta (more or less to taste; vegetarian if needed)
Instructions
- Preheat the oven to 400 degrees F.
- Combine all the ingredients for the pesto in a food processor – the arugula, garlic, parmesan, olive oil, pecans, lemon juice, and salt. Process until well combined. Set aside for now.
- Add the zucchini and eggplant to a baking sheet(s). Drizzle with the olive oil and sprinkle with salt. Toss all the vegetables to coat evenly. (You may need two baking sheets depending on their size).
- Bake the vegetables at 400 degrees F for 15-20 minutes, tossing halfway through, until tender.
- Meanwhile, cook the quinoa according to package directions. Set aside for now.
- In a large bowl, add the cooked quinoa, roasted vegetables, chickpeas, pistachios, and feta. Stir until combined.
- Add the prepared pesto and toss well. Enjoy!
Notes
- Traditional parmesan and feta may not be vegetarian due to use of animal rennet in processing. If this is a concern for you, look for vegetarian brands that fit your needs.
- If you are looking for a higher protein option, feel free to add roasted tofu, shelled edamame, cooked chicken breast, or sauteed shrimp to this recipe. You can use this in addition to or in place of some of the chickpeas.
- Feel free to slightly adjust aspects of this to fit your dietary needs. For example, if you need less sodium, cut the salt a bit. If you need a lower fat meal, you can use a little less olive oil in the pesto, and cut the cheese a bit. It’s a flexible recipe!
Nutrition
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