Roasted Vegetable Quinoa Pilaf
975
Calories
41g
Protein
150g
Carbs
26g
Fat
Fluffy quinoa folded with roasted vegetables and chickpeas, brightened with herbs and lemon.
Kcal 975 · Protein 41 g · Carbs 150 g · $ 4.00 per serving
Protein 41g · Carbs 150g · Fat 26g
10 min
Prep
25 min
Cook
$ 4
Per Plate
975
Calories
What You Need
One plate is the amount the calories and protein above are for.
- 1 cup cooked quinoa
- 2 cups chickpeas, drained and rinsed
- 1.5 cups cooked sliced zucchini (from about 2.25 cups raw)
- 1 cup cooked sliced carrot (from about 1.5 cups raw)
- 1/2 cup cooked diced bell pepper (from about 3/4 cup raw)
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp dried herbs
- 2 cups cooked quinoa
- 4 cups chickpeas, drained and rinsed
- 3 cups cooked sliced zucchini (from about 4.5 cups raw)
- 2 cups cooked sliced carrot (from about 3 cups raw)
- 1 cup cooked diced bell pepper (from about 1 1/2 cups raw)
- 2 tbsp olive oil
- 2 tbsp lemon juice
- 2 tsp dried herbs
- 4 cups cooked quinoa
- 8 cups chickpeas, drained and rinsed
- 6 cups cooked sliced zucchini (from about 9 cups raw)
- 4 cups cooked sliced carrot (from about 6 cups raw)
- 2 cups cooked diced bell pepper (from about 3 cups raw)
- 4 tbsp olive oil
- 4 tbsp lemon juice
- 4 tsp dried herbs
- 6 cups cooked quinoa
- 12 cups chickpeas, drained and rinsed
- 9 cups cooked sliced zucchini (from about 13.5 cups raw)
- 6 cups cooked sliced carrot (from about 9 cups raw)
- 3 cups cooked diced bell pepper (from about 4 1/2 cups raw)
- 6 tbsp olive oil
- 6 tbsp lemon juice
- 6 tsp dried herbs
- 8 cups cooked quinoa
- 16 cups chickpeas, drained and rinsed
- 12 cups cooked sliced zucchini (from about 18 cups raw)
- 8 cups cooked sliced carrot (from about 12 cups raw)
- 4 cups cooked diced bell pepper (from about 6 cups raw)
- 8 tbsp olive oil
- 8 tbsp lemon juice
- 8 tsp dried herbs
Before You Start
Heat the oven to 425°F, dice the zucchini, pepper, and carrot into even pieces, and drain the chickpeas so they roast crisp instead of steaming.
How To Make It
- Heat the oven to 425°F.
- Toss the zucchini, carrot, bell pepper, and chickpeas with the olive oil and dried herbs and spread them on a tray in one layer.
- Roast at 425°F, 20 to 25 minutes, stirring once, until the edges are browned and a fork slips easily into the carrot.
- Spoon the cooked quinoa into a bowl as the base and pile the roasted vegetables and chickpeas on top.
- Finish with the lemon juice, toss lightly, and serve warm.
Fix It: If the vegetables steam instead of browning, they were crowded; spread them out with room between each piece and they will crisp.
Air Fryer
- Heat the air fryer to 380F.
- Add the ingredients you would cook on the stove or in the oven in a single layer, without crowding the basket.
- Cook for about 25 minutes, shaking the basket halfway, until cooked through and lightly crisp.
- Let it rest a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories975
- Protein41g
- Carbs150g
- Fat26g
- Fiber35g
- Sodium122mg
Bonus Benefits
- Eating Well
- Gut Health
- A Healthy Weight
- Mood Support
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Quinoa: complete plant protein and fiber, reported to keep you full without the crash.
Chickpeas: plant protein and fiber, reported to keep you full and steady your blood sugar.
Quinoa: complete plant protein and fiber, reported to keep you full without the crash.
Chickpeas: plant protein and fiber, reported to keep you full and steady your blood sugar.
Tools For This Recipe
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