Roasted Vegetable & Grain Bowls

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Roasted Vegetable & Grain Bowls

Category:
Preparation Time: 10-15 Minutes
Cook Time: 30-35 Minutes
Yield: 4 Portions/Bowls
Recipe By Chef: Paige Mountain
  • Ingredients
  • Directions
  • Qualities
  • Tips
  • Nutrition
  • Recipe Benefits
  • Medical Disclaimer

Ingredients

  • 1 cup uncooked quinoa (any color)
  • 2 cups vegetable stock
  • 1 red onion, raw & sliced
  • 2 sweet potatoes, raw & cut into chunks
  • 3 cups Brussels sprouts, shredded or halved
  • ¼ cup olive oil
  • 1/2 teaspoon each: sea salt, dried oregano, garlic powder

Directions

Roast the vegetables
  1. Preheat the oven to 400 degrees.
  2. In a bowl, toss the cut vegetables with olive oil and dry seasonings.
  3. Transfer the oil coated vegetables to a baking pan, spreading evenly.
  4. Place the pan in the hot oven and roast for 30-35 minutes, or until fork tender and golden brown.
  5. While vegetables are roasting, cook the quinoa.
Cook the quinoa
  1. Rinse quinoa using a fine mesh strainer (see Chef's Tips). Pour the uncooked quinoa in a small saucepan along with the vegetable stock. Bring mixture to a boil over medium-high heat. Lower heat to a simmer, cover with a lid, and cook for 15 minutes. Remove the pan from the heat. Allow the quinoa to rest in the saucepan for about 3-5 minutes, without opening the lid, to absorb all the liquid and steam. Uncover and fluff with a rubber spatula or serving spoon.
  2. Combine ingredients in bowls and serve warm!

Qualities

  • Texture: Multi-Texture
  • Rating for Scent : 1/10
  • Spice Level: 0/10

Tips

  • Rinsing quinoa is recommended as quinoa naturally has a substance called saponin on the exterior, which protects the seeds from fungus & pests. Saponin is fine to eat, but it can taste nutty and bitter to some individuals.
  • Proteins such as black beans, grilled or seared salmon, shredded chicken, or steak can be added on top. Other vegetables and grains can also be used.

Nutrition

Nutrition Content for 1 Bowl
  • Calories: 425kcal
  • Carbohydrates: 60.3g
  • Fat: 16.9g
  • Protein: 11g
  • Fiber: 10g
  • Added sugar: 0g
  • Sodium: 380mg

Recipe Benefits

  • Promotes Gut Health
  • Anti-Inflammatory

Medical Disclaimer

Not Medical Advice: The recipes, nutritional analyses, and educational content provided on the CHOP Culinary Medicine website are for informational and educational purposes only. This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment.

Consult Your Care Team: Always seek the advice of your physician, pediatric specialist, or registered dietitian with any questions you may have regarding a medical condition or dietary restrictions. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

Individual Needs & Allergies: Every child's nutritional needs are unique. Our recipes do not account for individual allergies, sensitivities, specialized needs or specific medical contraindications. Please review all ingredients carefully before preparation.

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