Quinoa and Roasted Veggie Bowl

PregnancyMediterraneanEasyServes 240 min

A colorful bowl of cooked quinoa topped with roasted bell peppers, zucchini, and carrots.

Complex carbohydrates from the quinoa and colorful roasted root vegetables provide the mother with slow-releasing, sustained energy to combat afternoon fatigue. Pairing iron-rich chickpeas and quinoa with vitamin C from the red bell peppers and lemon ensures the mother's body efficiently absorbs the iron needed for her steeply rising blood volume. This robust nutrient profile directly supports the baby's rapid tissue growth and bone hardening.

View Nutrition Facts

One serving≈790 kcal · 29 g protein

Calories790 kcal

Protein29 g

Carbs93 g · 15.4g sugar

Fat35 g · 8.1g sat

Fiber20 g

Sodium1,275 mg

Folate421 mcg DFE

Iron8.9 mg

Calcium345 mg

Choline125 mg

Iodine78 mcg

Vitamin D11 IU

Vitamin B120.5 mcg

Zinc6 mg

from its ingredients

Ingredients

¾ cup quinoa, rinsed
1 ½ cups water
1 red bell pepper, chopped
1 zucchini, diced
2 carrots, peeled and sliced into half-moons
1 can chickpeas, rinsed and drained
2 tbsp olive oil
½ tsp salt
¼ tsp black pepper
2 tbsp tahini
½ lemon, juiced
2 oz pasteurized feta cheese, crumbled

Cookware

Cutting board
Chef's knife
Vegetable peeler
Can opener
Colander
Measuring cups
Measuring spoons
Sheet pan
Parchment paper
Small saucepan — with lid
Small bowl
Whisk

Method

1Preheat your oven to 425°F (220°C). Line a sheet pan with parchment paper for easy cleanup. While the oven heats, chop the vegetables and drain the chickpeas in a colander.
2On the lined sheet pan, toss the chopped 1 red bell pepper, diced 1 zucchini, sliced 2 carrots, and drained 1 can chickpeas with 2 tbsp olive oil, ¼ tsp salt, and ¼ tsp black pepper. Spread them into a single, uncrowded layer so they roast instead of steaming. Roast until the vegetables are tender and browned at the edges, about 20 minutes.
3While the vegetables roast, combine the ¾ cup rinsed quinoa, 1 ½ cups water, and the remaining ¼ tsp salt in a small saucepan. Bring to a boil over medium-high heat. Once boiling, reduce the heat to low, cover with a tight-fitting lid, and simmer until the water is absorbed and the quinoa is tender, about 15 minutes.
4In a small bowl, whisk together the 2 tbsp tahini and the juice of ½ lemon. The mixture might seize and thicken at first; whisk in 1 to 2 tablespoons of warm tap water until the dressing relaxes into a smooth, pourable consistency.
5When the quinoa is done, remove it from the heat and let it rest, covered, for 5 minutes. Fluff with a fork. Divide the quinoa between two bowls. Top with the warm roasted vegetables and chickpeas, drizzle generously with the tahini dressing, and finish by crumbling 2 oz pasteurized feta cheese over the top.

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