This quinoa and roasted pumpkin bowl is a deliciously nourishing meal packed with fiber, plant-based protein, and gut-friendly ingredients. With warm roasted pumpkin, fluffy quinoa, and a zesty dressing, it’s the perfect balance of taste and nutrition.
- Total Cooking Time: 30 minutes
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Servings: 2
Ingredients
For the Roasted Pumpkin:
- 2 cups pumpkin, peeled and diced
- 1 tbsp olive oil
- ½ tsp salt
- ¼ tsp black pepper
- ½ tsp smoked paprika
- ½ tsp ground cinnamon (optional, for warmth)
For the Quinoa Base:
- ½ cup quinoa, rinsed
- 1 cup vegetable broth (or water)
- ½ tsp garlic powder
- ½ tsp dried oregano
For the Toppings:
- 1 handful baby spinach or arugula
- 2 tbsp toasted pumpkin seeds
- 1 tbsp crumbled feta or nutritional yeast (optional)
- 1 tbsp fresh parsley, chopped
For the Dressing:
- 2 tbsp tahini or olive oil
- 1 tbsp lemon juice
- ½ tsp honey or maple syrup
- 1 small garlic clove, minced
- ¼ tsp salt
Instructions
Roast the Pumpkin:
- Preheat the oven to 200°C (400°F).
- Season & roast: Toss the diced pumpkin with olive oil, salt, pepper, paprika, and cinnamon. Spread on a baking sheet and roast for 20 minutes until golden and tender.
Cook the Quinoa:
- Simmer the quinoa: In a saucepan, bring vegetable broth to a boil. Add quinoa, garlic powder, and oregano. Cover and simmer for 15 minutes, then fluff with a fork.
Make the Dressing:
- Whisk together tahini, lemon juice, honey, minced garlic, and salt in a small bowl. Add a splash of water for a thinner consistency if needed.
Assemble the Bowl:
- Layer the quinoa in bowls, then top with roasted pumpkin, fresh greens, and pumpkin seeds.
- Drizzle with dressing and garnish with feta (if using) and fresh parsley. Serve warm.
Nutritional Information (per serving)
- Calories: 320
- Protein: 10 g
- Fats: 14 g
- Carbohydrates: 42 g
- Fiber: 8 g
- Sugar: 5 g
Vitamins & Benefits
- Quinoa: High in plant-based protein and gut-friendly fiber.
- Pumpkin: Rich in beta-carotene for eye health and digestion.
- Tahini: A great source of healthy fats and minerals like magnesium.
Did you know? Quinoa is one of the few plant foods that contain all nine essential amino acids, making it a complete protein!
Storage Tips
- Refrigerate: Store leftovers in an airtight container for up to 3 days.
- Meal Prep: Roast the pumpkin and cook the quinoa in advance for quick assembly.
FAQ
Can I use butternut squash instead of pumpkin?
Yes! It has a similar texture and slightly sweeter flavor.
What can I use instead of quinoa?
Brown rice, farro, or couscous are great alternatives.
Can I add protein to this dish?
Absolutely! Try adding grilled tofu, chickpeas, or shredded chicken.
