Gluten-Free Quinoa and Veggie Bowl

Gluten-Free Quinoa and Veggie Bowl

Julia

This vibrant gluten-free quinoa and veggie bowl is a nutritional powerhouse that combines fluffy, protein-rich quinoa with a colorful medley of fresh vegetables. Inspired by the grain bowl trend that has taken healthy eating by storm, this recipe offers a perfect balance of complex carbohydrates, plant-based protein, and essential vitamins and minerals. The nutty flavor of quinoa pairs beautifully with crisp vegetables and a light lemon-tahini dressing that ties everything together.

What makes this bowl truly special is its versatility and convenience. Quinoa, an ancient grain from the Andean region of South America, is naturally gluten-free and cooks in just 15 minutes, making it ideal for meal prep and grab-and-go situations. The vegetables can be customized based on what's in season or what you have on hand, while the basic formula remains foolproof.

This recipe is perfect for busy individuals who refuse to compromise on nutrition. Each bowl delivers sustained energy from complex carbs, fiber to keep you satisfied, and a rainbow of vegetables that provide antioxidants and phytonutrients. The components can be prepared in advance and assembled quickly, making it an excellent choice for weekly meal prep. Store the quinoa and vegetables separately in airtight containers, and you'll have healthy lunches ready for the entire week.

Whether you're following a gluten-free diet by necessity or choice, managing celiac disease, or simply looking for a wholesome meal that travels well, this quinoa and veggie bowl delivers on taste, nutrition, and convenience without any sacrifice.

Julia

Julia

Recipe Author: Gluten-Free & Specialty Diet Chef

Nutrition

30 minutes
None servings
385 calories
Fat 14.00g
Carbs 52.00g
Protein 14.00g

Ingredients

1 cupquinoa, rinsed
2 cupswater or vegetable broth
1 cupcherry tomatoes, halved
1 mediumcucumber, diced
1 mediumred bell pepper, diced
2 mediumcarrots, shredded or julienned
2 cupsbaby spinach, roughly chopped
1 cupchickpeas, drained and rinsed if canned
3 tbsptahini
3 tbspfresh lemon juice
1 clovegarlic, minced
2 tbspolive oil
1/2 tspsalt
1/4 tspblack pepper, freshly ground
2-3 tbspwater, for dressing
1/4 cupfresh parsley or cilantro, chopped (optional)
1 tbspsesame seeds (optional)

Equipment

Cutting board
Whisk
measuring spoons
measuring cups
medium saucepan with lid
small mixing bowl
fork
chef's knife
fine-mesh strainer
box grater
meal prep containers or serving bowls
small storage containers for dressing

Clean Eating

Exemplifies clean eating with whole, minimally processed ingredients like quinoa, fresh vegetables, chickpeas, and a simple homemade tahini dressing, avoiding artificial additives and refined products.

Flexitarian Diet

This plant-forward bowl perfectly embodies flexitarian principles by centering on vegetables and plant proteins while remaining adaptable and nutrient-dense.

Gluten-Free Diet

Naturally gluten-free recipe using quinoa as a base, with all ingredients carefully selected to avoid gluten-containing grains, making it safe for those with celiac disease or gluten sensitivity.

Plant-Based Diet

This recipe is perfectly suited for a plant-based diet, featuring protein-rich quinoa, nutrient-dense vegetables, chickpeas, and a tahini dressing that provides complete plant-based nutrition without any animal products.

Vegan Diet

An ideal vegan recipe that delivers complete plant-based protein through quinoa and chickpeas, packed with vegetables and a tahini dressing, containing zero animal products while offering balanced nutrition.

Vegetarian Diet

A nutritionally complete vegetarian meal featuring protein-rich quinoa, chickpeas, and a variety of vegetables, providing essential nutrients without any meat or fish.

Instructions

1

Rinse the quinoa thoroughly in a fine-mesh strainer under cold running water for about 30 seconds to remove any bitter coating.

1 min
2

In a medium saucepan, combine the rinsed quinoa and 2 cups of water or vegetable broth. Add a pinch of salt.

1 min
3
5 min

Bring the quinoa mixture to a boil over high heat.

4
15 min

Once boiling, reduce heat to low, cover, and simmer for 15 minutes until all liquid is absorbed and quinoa is fluffy.

5

Remove quinoa from heat and let it sit covered for 5 minutes to steam and become fluffy.

5 min
6

While the quinoa cooks, prepare all vegetables: halve the cherry tomatoes, dice the cucumber and bell pepper, shred the carrots, and roughly chop the spinach.

10 min
7

In a small bowl, whisk together tahini, lemon juice, minced garlic, olive oil, salt, and black pepper until well combined.

2 min
8

Add 2-3 tablespoons of water to the dressing, one tablespoon at a time, whisking until you reach a smooth, pourable consistency.

1 min
9

Fluff the cooked quinoa with a fork to separate the grains and let it cool slightly for 2-3 minutes.

3 min
10

Divide the quinoa evenly among four meal prep containers or serving bowls as the base layer.

1 min
11

Arrange the prepared vegetables in separate sections on top of the quinoa: cherry tomatoes, cucumber, bell pepper, carrots, and spinach.

2 min
12

Add chickpeas to each bowl, distributing them evenly across the vegetables.

13

Drizzle the lemon-tahini dressing over each bowl, or store it separately in small containers if meal prepping.

1 min
14

Garnish with chopped fresh parsley or cilantro and sesame seeds if desired. Serve immediately or cover and refrigerate for up to 5 days.

1 min

Frequently Asked Questions