Italian Bowl with Roasted Vegetables and Quinoa Recipe
A vibrant and nutritious Italian bowl featuring roasted kale, bell peppers, cherry tomatoes, and chickpeas seasoned with Italian herbs. Served over a bed of fluffy quinoa and topped with a flavorful sun-dried tomato sauce and fresh basil, this dish is perfect for a wholesome, plant-based meal.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Roasting
- Cuisine: Italian
- Diet: Vegan
Ingredients
Scale
Vegetables and Legumes
- 10 ounces kale, chopped
- 1 red bell pepper, sliced
- ½ cup onion, sliced
- 1 pint cherry tomatoes
- 15 ounce can chickpeas, drained and rinsed
Seasonings and Sauces
- 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
Grain
- 2 cups cooked quinoa
Instructions
- Preheat the oven: Set your oven to 400°F (200°C) to prepare for roasting the vegetables and chickpeas.
- Prepare kale for roasting: Arrange the chopped kale on a foil-lined baking sheet. Drizzle with 1 tablespoon of olive oil and sprinkle with ½ teaspoon of sea salt. Toss to coat evenly.
- Prepare mixed vegetables and chickpeas: On a separate foil-lined baking sheet, add the sliced red bell pepper, onion, cherry tomatoes, and rinsed chickpeas. Drizzle with the remaining 2 tablespoons of olive oil and sprinkle with 2 tablespoons of Italian seasoning. Toss well to combine.
- Roast the vegetables and chickpeas: Place both baking sheets in the preheated oven and roast for 20 to 25 minutes, until the vegetables are tender and slightly caramelized.
- Finish with fresh flavors: Remove both baking sheets from the oven. Immediately toss all roasted ingredients together with the remaining ½ teaspoon sea salt, lemon juice, lemon zest, and red pepper flakes if using, to brighten the flavors.
- Assemble the bowls: Divide the cooked quinoa evenly among four bowls. Top each with the roasted vegetable and chickpea mixture.
- Add sauce and garnish: Drizzle the sun dried tomato sauce over the bowls or serve on the side. Garnish each bowl with freshly chopped basil leaves.
- Serve immediately: Enjoy the Italian bowls warm for a satisfying and healthy meal.
Notes
- For extra protein, add grilled chicken or tofu if desired.
- Sun dried tomato sauce can be prepared ahead to save time.
- Use gluten-free quinoa and verify sauces are gluten-free for gluten sensitivity.
- Adjust red pepper flakes according to your spice preference.
- Leftovers can be stored in the fridge for up to 3 days; reheat before serving.
Keywords: Italian bowl, roasted vegetables, quinoa, healthy dinner, vegan recipe, plant-based meal, chickpeas, sun dried tomato sauce
