Guardar Warm Quinoa Bowl with Roasted Carrots and Green Peas is a nourishing and colorful dish that brings together the nutty flavor of quinoa with the natural sweetness of caramelized carrots and the freshness of peas. It is an ideal choice for a wholesome lunch or a light dinner that is both satisfying and healthy.
Guardar This dish is a celebration of simple, whole foods. The combination of oven-roasted red onions and carrots creates a savory-sweet base that is perfectly complemented by a bright lemon-mustard dressing.
Ingredients
- Grains: 1 cup quinoa, rinsed; 2 cups water or vegetable broth
- Vegetables: 4 medium carrots, peeled and sliced into 1/2-inch rounds; 1 cup green peas (fresh or frozen); 1 small red onion, sliced; 2 tablespoons olive oil
- Dressing: 2 tablespoons olive oil; 1 tablespoon lemon juice; 1 teaspoon Dijon mustard; 1 teaspoon honey or maple syrup; Salt and freshly ground black pepper, to taste
- Garnish: 2 tablespoons chopped fresh parsley; 1/4 cup crumbled feta cheese (optional); 2 tablespoons toasted pumpkin seeds (optional)
Instructions
- Step 1
- Preheat oven to 400°F (200°C).
- Step 2
- Toss carrots and red onion with 2 tablespoons olive oil, salt, and pepper on a baking sheet. Roast for 25–30 minutes, turning halfway, until tender and lightly caramelized.
- Step 3
- While vegetables roast, combine quinoa and water or broth in a medium saucepan. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes or until quinoa is fluffy and liquid is absorbed. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork.
- Step 4
- If using frozen peas, blanch in boiling water for 2 minutes, then drain. If fresh, steam until just tender.
- Step 5
- In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, honey, salt, and pepper to make the dressing.
- Step 6
- To assemble, divide quinoa among bowls. Top with roasted carrots, red onion, and green peas. Drizzle with dressing.
- Step 7
- Garnish with parsley, feta, and pumpkin seeds if desired. Serve warm.
Zusatztipps für die Zubereitung
To enhance the flavor of the quinoa, use vegetable broth instead of water. Ensure the quinoa is rinsed thoroughly before cooking to remove its natural bitter coating.
Varianten und Anpassungen
For a vegan version, simply omit the feta cheese or use a plant-based alternative. You can also swap the carrots for sweet potatoes or butternut squash for a different flavor profile.
Serviervorschläge
This bowl is best served warm. For a boost of protein, consider adding roasted chickpeas or grilled chicken to the final assembly.
Guardar Enjoy this wholesome and delicious meal that is as nutritious as it is beautiful.
Preguntas frecuentes sobre recetas
- → ¿Cómo conseguir que la quinoa quede esponjosa?
Enjuaga bien la quinoa antes de cocinarla para eliminar su amargor natural. Cocina a fuego lento con el caldo o agua hasta que absorba todo el líquido y deja reposar tapada para que termine de inflarse.
- → ¿Puedo usar guisantes congelados?
Sí, solo debes blanquearlos en agua hirviendo durante unos minutos para que queden tiernos y mantengan su color vibrante antes de agregarlos al bowl.
- → ¿Qué consejos hay para asar las zanahorias?
Corta las zanahorias en rodajas uniformes y mézclalas con aceite, sal y pimienta antes de hornearlas a 200°C hasta que estén tiernas y ligeramente caramelizadas.
- → ¿Cómo preparar el aderezo para este plato?
Combina aceite de oliva, jugo de limón, mostaza Dijon, miel, sal y pimienta, y bate hasta obtener una mezcla homogénea que aporte frescura y un toque ácido.
- → ¿Se puede añadir algún ingrediente extra para más proteína?
Se pueden incluir garbanzos asados o pollo a la parrilla para incrementar la proteína y hacer el plato más sustancioso según preferencias.