Name: Italian Bowl with Roasted Vegetables and Quinoa Recipe
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Cuisine: Italian
Ingredients: 10 ounces kale, chopped; 1 red bell pepper, sliced; ½ cup onion, sliced; 1 pint cherry tomatoes; 15 ounce can chickpeas, drained and rinsed; 3 tablespoons olive oil; 2 tablespoons Italian seasoning; 1 teaspoon sea salt, divided; 1 tablespoon lemon juice; ½ teaspoon lemon zest; ¼ teaspoon red pepper flakes (optional); 2 tablespoons sun dried tomato sauce; 1 tablespoon fresh basil leaves, chopped; 2 cups cooked quinoa

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Introduction

This Italian bowl combines hearty roasted vegetables and protein-packed chickpeas with fluffy quinoa for a satisfying meal. Brightened with fresh lemon and fragrant basil, it’s easy to prepare and full of vibrant Mediterranean flavors.

The dish is served in a white bowl, arranged in layered sections. The bottom left layer contains light, fluffy quinoa with a beige color. Above this, to the left, are bright, roasted cherry tomatoes with a shiny red surface. The top left layer has dark green, crispy kale, and the center layer consists of translucent pickled onions mixed with fresh green basil leaves. To the right of the onions are roasted red bell peppers with a slightly wrinkled texture. The far-right section has golden roasted chickpeas. The entire bowl is drizzled with an orange creamy sauce in thin lines across all layers. A silver spoon rests on the quinoa and red peppers. The bowl is placed on a white marbled surface next to a patterned white and brown cloth. Photo taken with an iphone --ar 4:5 --v 7

Ingredients

10 ounces kale, chopped
1 red bell pepper, sliced
½ cup onion, sliced
1 pint cherry tomatoes
15 ounce can chickpeas, drained and rinsed
3 tablespoons olive oil
2 tablespoons Italian seasoning
1 teaspoon sea salt, divided
1 tablespoon lemon juice
½ teaspoon lemon zest
¼ teaspoon red pepper flakes (optional)
2 cups cooked quinoa
2 tablespoons sun dried tomato sauce (click link for recipe)
1 tablespoon fresh basil leaves, chopped

Instructions

Step 1: Preheat the oven to 400°F (200°C).
Step 2: Arrange the chopped kale on a foil-lined baking sheet and toss with 1 tablespoon olive oil and ½ teaspoon sea salt.
Step 3: On a separate foil-lined baking sheet, combine the sliced red bell pepper, onion, cherry tomatoes, and chickpeas.
Step 4: Toss the vegetables and chickpeas with the remaining 2 tablespoons olive oil and 2 tablespoons Italian seasoning.
Step 5: Place both baking sheets in the oven and roast for 20-25 minutes, until vegetables are tender and slightly caramelized.
Step 6: Remove the baking sheets from the oven and immediately toss all roasted ingredients with the remaining ½ teaspoon sea salt, lemon juice, lemon zest, and red pepper flakes if using.
Step 7: Divide the cooked quinoa evenly between four bowls.
Step 8: Top each bowl with the roasted vegetables, cherry tomatoes, and chickpeas.
Step 9: Drizzle sun dried tomato sauce over the bowls or serve it on the side.
Step 10: Garnish with fresh chopped basil leaves and serve immediately.

Tips & Variations

For a nuttier flavor, toast the quinoa lightly before cooking.
Swap kale for spinach or Swiss chard if preferred.
Add grilled chicken or tofu to boost protein content.
For extra heat, increase red pepper flakes or add a splash of hot sauce when serving.
Use canned sun dried tomatoes blended with olive oil as a quick alternative to the sun dried tomato sauce.

Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in the microwave or on the stovetop until warmed through. To keep the kale crisp, it’s best to store the roasted vegetables and quinoa separately and combine just before serving.

How to Serve

The dish is served in a white bowl with six distinct sections arranged side by side. Starting from the top left, there is a dark green layer of crispy kale with a slightly rough texture. Next to it on the right, there are light brown chickpeas mixed with small green leaves. Below the kale, a small round bowl of creamy orange sauce sits on the edge. To the bottom left, there is a layer of shiny roasted cherry tomatoes garnished with green leaves. In the middle bottom, a light beige grain, likely quinoa, fills the space with a soft, fluffy texture and some green toppings. To the right of the chickpeas, there are thin slices of white onion with a slightly translucent look, layered over bright red pepper strips. A gold-colored spoon rests near the grains and peppers. The bowl is placed on a white marbled surface with a patterned cloth partially showing in the background. photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I make this recipe vegan?

Yes, this recipe is naturally vegan as it features plant-based ingredients only. Just ensure the sun dried tomato sauce doesn’t contain any dairy or animal products.

Can I use other grains instead of quinoa?

Absolutely. Brown rice, couscous, or farro would all work well as hearty bases if you prefer.