Servings: 4 servings
Calories: 550kcal
Ingredients
Quinoa Base
- 185 g quinoa
- 480 ml vegetable broth or water with a pinch of salt
Roasted Vegetables
- 1 large sweet potato about 400g, peeled and diced
- 2 plantains ripe but still firm, sliced
- 250 g broccoli florets or other vegetables
- 1 can chickpeas 240g, rinsed and well dried
- 2-3 tbsp olive oil divided
- 1 tsp paprika
- salt and pepper to taste
Fresh Vegetables (optional)
- 150 g kale or fresh salad greens or spinach
- 4 mini cucumbers sliced
- 10 cherry tomatoes halved
- 1 small beetroot peeled & thinly sliced
Parsley Tahini Sauce
- 60 ml tahini sesame paste
- 15 g parsley or cilantro
- 1 garlic clove
- 1/2 lime juiced
- 80 ml water or to desired consistency
- salt and pepper to taste
For Garnish (optional)
- 1 tbsp sesame seeds
- 4 lime wedges
Instructions
- Preheat the oven to 400°F (200°C) and line a large baking sheet with parchment paper or brush with oil.
- Rinse the quinoa and add it to a pot with the vegetable broth (or water with a pinch of salt). Bring to a boil, then reduce heat and simmer for 15-20 minutes until all the liquid is absorbed.
- Meanwhile, in a bowl, combine the diced sweet potatoes, sliced plantains, and broccoli florets with 1-2 tbsp olive oil, salt, and pepper. Spread them on one half of the prepared baking sheet.
- In the same bowl, toss the chickpeas with 1 tbsp olive oil, paprika, salt, and pepper. Spread them on the other half of the baking sheet.
- Roast everything for about 25 minutes, stirring halfway through, until the vegetables are tender and the chickpeas are crispy.
- While the vegetables are roasting, wash the kale, tear into bite-sized pieces, and remove the stems. Place in a bowl, sprinkle with a little salt, and massage briefly. Set aside to soften slightly.
- Prepare all fresh ingredients and make the tahini sauce. In a small blender or using an immersion blender, combine the tahini, parsley, garlic, lime juice, water, salt, and pepper until smooth. Taste and adjust consistency with more water if needed.
- To serve, arrange the cooked quinoa in bowls with the kale and roasted vegetable-chickpea mixture. Garnish with cucumbers, tomatoes, beetroot, sesame seeds, and lime wedges as desired. Drizzle with the tahini sauce just before serving.
Notes
Die Backzeit kann je nach Größe der Süßkartoffelwürfel, Kochbananen und Brokkoliröschen variieren. Wenn das Gemüse schneller als die Kichererbsen fertig ist, kann man es herausholen und die Kichererbsen noch ein paar Minuten länger drin lassen.
Achte darauf, dass die Kochbananen reif, aber noch fest sind. Sie sollten eine gelbe bis leicht braune Schale haben, aber noch nicht zu weich sein, damit sie ihre Form beim Backen behalten.
Diese Bowl lässt sich gut vorbereiten. Alle Komponenten können bis zu 3 Tage im Kühlschrank aufbewahrt werden. Die Tahini-Soße separat aufbewahren und vor dem Servieren frisch dazugeben.
Nutrition
Calories: 550kcal | Carbohydrates: 75g | Protein: 15g | Fat: 22g | Saturated Fat: 3g | Sodium: 420mg | Potassium: 950mg | Fiber: 14g | Sugar: 8g | Vitamin A: 18500IU | Vitamin C: 120mg | Calcium: 150mg | Iron: 6.5mg
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