Ingredients
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For The Quinoa:
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1 cup uncooked white quinoa
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2 cups water + more as needed
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For The Roasted Sweet Potatoes And Carrots:
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1 large sweet potato, peeled and cubed
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1 small carrot, peeled and cubed
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1 tablespoon olive oil or avocado oil
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Salt and black pepper to taste
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For The Chickpeas:
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1 can drained and rinsed garbanzo beans (chickpeas)
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For The Tahini Dressing:
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½ teaspoon apple cider vinegar
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1 tablespoon maple syrup
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1 clove garlic, minced
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2 tablespoons tahini paste
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1 tablespoon fresh lemon juice
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For Garnish:
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Fresh mint leaves, chopped (for serving)
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Toasted slivered almonds (for serving)
Directions
Subtitle: A vibrant and flavorful whole foods plant-based dinner bowl loaded with quinoa, roasted sweet potatoes, crunchy chickpeas, carrots, and mangoes – all tossed in a creamy tahini dressing! Kid-friendly, oil-free, gluten-free, nut-free, high-fiber, and protein-packed.
Ingredients:
For The Quinoa:
* 1 cup uncooked white quinoa
* 2 cups water + more as needed
For The Roasted Sweet Potatoes And Carrots:
* 1 large sweet potato, peeled and cubed
* 1 small carrot, peeled and cubed
* 1 tablespoon olive oil or avocado oil
* Salt and black pepper to taste
For The Chickpeas:
* 1 can drained and rinsed garbanzo beans (chickpeas)
For The Tahini Dressing:
* ⅓ cup unsweetened almond milk or water
* ½ teaspoon apple cider vinegar
* 1 tablespoon maple syrup
* 1 clove garlic, minced
* 2 tablespoons tahini paste
* 1 tablespoon fresh lemon juice
* ⅛ teaspoon red pepper flakes (optional)
For Garnish:
* Fresh mint leaves, chopped (for serving)
* Toasted slivered almonds (for serving)
Instructions:
1. Cook the quinoa according to package directions using 2 cups of water for every 1 cup of quinoa. Set aside.
2. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
3. In a medium mixing bowl, whisk together the tahini dressing ingredients until smooth. Set aside.
4. Add the olive oil and seasonings to the prepared baking sheet. Use your hands to toss everything well.
5. Spread the vegetables out on the baking sheet evenly. Roast for about 20 minutes or until tender and golden brown, stirring halfway through.
6. Meanwhile, prepare the chickpeas: rinse and drain the canned chickpeas, then transfer them to a clean kitchen towel. Gently squeeze out any excess liquid from the chickpeas.
7. Once the vegetables are done roasting, remove from the oven and set aside.
8. Bring a large pot of salted water to boil over high heat. Add the quinoa and cook for about 8 minutes or until tender. Drain and return to the pot off the heat. Cover and let sit for 5 minutes. Fluff with a fork before serving.
9. In a large skillet, heat 1 tablespoon of olive oil or avocado oil over medium-high heat. Add the chickpeas and sauté for about 2-3 minutes or until lightly browned. Remove from the heat and set aside.
10. To assemble the Buddha bowls: Divide the quinoa among four large serving bowls. Top each bowl with roasted sweet potatoes, carrots, chickpeas, and mangoes.
11. Drizzle the warm quinoa mixture with the tahini dressing and gently toss everything together. Serve immediately, garnished with fresh mint leaves, toasted slivered almonds, and extra lime wedges if desired.
Nutrition Facts (per serving):
Calories: 437kcal | Protein: 13.5g | Fats: 30.5g | Saturated Fats: 4.5g | Polyunsaturated Fats: 16.1g | Monounsaturated Fats: 10.1g | Trans Fats: 0g | Cholesterol: 0mg | Sodium: 11.3mg | Potassium: 851.8mg
Steps
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1
Done
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Cook the quinoa according to package directions using 2 cups of water for every 1 cup of quinoa. Set aside. |
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2
Done
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Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper. |
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3
Done
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In a medium mixing bowl, whisk together the tahini dressing ingredients until smooth. Set aside. |
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4
Done
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Add the olive oil and seasonings to the prepared baking sheet. Use your hands to toss everything well. |
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5
Done
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Spread the vegetables out on the baking sheet evenly. Roast for about 20 minutes or until tender and golden brown, stirring halfway through. |
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6
Done
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Meanwhile, prepare the chickpeas: rinse and drain the canned chickpeas, then transfer them to a clean kitchen towel. Gently squeeze out any excess liquid from the chickpeas. |
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7
Done
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Once the vegetables are done roasting, remove from the oven and set aside. |
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8
Done
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Bring a large pot of salted water to boil over high heat. Add the quinoa and cook for about 8 minutes or until tender. Drain and return to the pot off the heat. Cover and let sit for 5 minutes. Fluff with a fork before serving. |
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9
Done
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In a large skillet, heat 1 tablespoon of olive oil or avocado oil over medium-high heat. Add the chickpeas and sauté for about 2-3 minutes or until lightly browned. Remove from the heat and set aside. |
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10
Done
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To assemble the Buddha bowls: Divide the quinoa among four large serving bowls. Top each bowl with roasted sweet potatoes, carrots, chickpeas, and mangoes. |
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11
Done
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Drizzle the warm quinoa mixture with the tahini dressing and gently toss everything together. Serve immediately, garnished with fresh mint leaves, toasted slivered almonds, and extra lime wedges if desired. |
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12
Done
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13.5g | Fats: |
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13
Done
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30.5g | Saturated Fats: |
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14
Done
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4.5g | Polyunsaturated Fats: |
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15
Done
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16.1g | Monounsaturated Fats: |
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16
Done
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10.1g | Trans Fats: 0g | Cholesterol: 0mg | Sodium: |
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17
Done
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11.3mg | Potassium: |
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18
Done
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851.8mg |
