Rainbow Roasted Vegetable Chickpea Quinoa Bowl with Zesty Lemonherb Dressing

Recipe Introduction: Ditch the Sad Desk Lunch!

Fancy leveling up your lunch game? Are you tired of the same old sandwich routine? Let's get real. Who isn't after some exciting and healthy make-ahead lunches ? This Rainbow Roasted Vegetable & Chickpea Quinoa Bowl with Zesty Lemon Herb Dressing is about to become your new best friend.

What’s the Deal With This Quinoa Bowl?

This easy meal prep lunches recipe is inspired by the vibrant flavors of the Mediterranean. Think sunshine, fresh herbs, and wholesome goodness all in one bowl.

This isn’t just some trendy health food fad, though. Quinoa bowls have been a lunch staple in many cultures for ages.

They’re easy to prepare, delicious, and super good for you. It takes about 50 minutes, and the recipe makes 4 perfect servings.

Why You'll Love This Mediterranean Lunch Idea

Alright, let’s talk benefits. This bowl is packed with fiber and plant based protein, making it a powerhouse of goodness to get you through the afternoon slump.

It's perfect for a quick and nutritious lunch at work, a picnic in the park, or even a light dinner.

This roasted vegetable quinoa bowl is super versatile and you can customize it to your heart's content! Did you know that studies show that people who meal prep are more likely to stick to their healthy eating goals? Winning! And it also is a great source of healthy make-ahead lunches.

Let's Talk Ingredients, Shall We?

Now, what makes this portable lunch ideas so special, beyond being gorgeous to look at? Well, the combination of roasted vegetables, chickpeas, fluffy quinoa, and zesty lemon herb dressing is simply divine.

We're talking about sweet bell peppers, zucchini, red onion, juicy cherry tomatoes, and nutty chickpeas all mingling together. It's like a party in your mouth.

And honestly, it's one of the best meal prep recipes for work I’ve ever tried, and it's also a great vegetarian make-ahead meals option.

Oh, and it can be gluten-free lunch ideas too by simply making sure the vegetable broth is gluten-free!

Ingredients & Equipment

Let's talk about what you'll need to whip up these amazing Rainbow Roasted Vegetable & Chickpea Quinoa Bowls ! We are thinking of easy meal prep lunches today.

Honestly, the key is fresh ingredients and a few simple tools. This recipe is perfect for make-ahead lunch bowls .

These healthy make-ahead lunches are a game changer!

Main Ingredients

Here's the lowdown on what to grab. You will need:

• 1 large red bell pepper, chopped (about 200g / 7 oz )
• 1 large yellow bell pepper, chopped (about 200g / 7 oz )
• 1 medium red onion, chopped (about 150g / 5.3 oz )
• 2 medium zucchini, chopped (about 300g / 10.6 oz )
• 1 pint cherry tomatoes, halved (about 280g / 10 oz )
• 1 (15-ounce / 425g) can chickpeas, drained and rinsed
• 3 tablespoons olive oil ( 45 ml )
• 1 teaspoon dried oregano ( 5 ml )
• 1/2 teaspoon dried basil ( 2.5 ml )
• Salt and pepper (to taste, obviously!)
• 1 cup quinoa, rinsed (about 185g / 6.5 oz )
• 2 cups water or vegetable broth ( 475 ml )
• 1/4 cup olive oil ( 60 ml )
• 3 tablespoons lemon juice ( 45 ml )
• 2 tablespoons chopped fresh parsley ( 30 ml )
• 1 tablespoon chopped fresh mint ( 15 ml )
• 1 clove garlic, minced
• 1/4 teaspoon red pepper flakes (optional) ( 1.25 ml )
• Salt and pepper (again, to taste!)

For the veggies, look for firm peppers and zucchini. For the quinoa, go for pre-rinsed if you can find it. It saves a step!

Seasoning Notes

This is where the magic happens. The dried oregano and basil give a Mediterranean vibe. The lemon herb dressing really brightens things up.

For a bit of a kick, add a pinch of red pepper flakes to the dressing. Honestly, it makes a huge difference.

If you don't have fresh parsley or mint, dried can work in a pinch. Just use about 1/3 of the amount.

Equipment Needed

Don't stress, you don't need fancy gadgets. You will require:

• Large baking sheet
• Large bowl
• Medium saucepan
• Whisk
• Cutting board
• Chef's knife
• Storage containers

If you don't have a baking sheet, a large roasting pan will do. A fork can stand in for a whisk.

We are aiming for portable lunch ideas ! Also, if you are searching for gluten-free lunch ideas this is a great option for your meal prep recipes for work .

Let's get prepped for make-ahead salads for lunch !

Cooking Method: Roasting Your Way to make-ahead Lunches

Okay, friends, listen up! Forget those sad desk lunches. We're diving into the magical world of roasting. Trust me, it's the secret weapon for easy meal prep lunches , especially when we're talking about delicious and healthy make-ahead lunches .

Roasting brings out the sweetness of veggies like nothing else.

Prep Steps: Mise en Place Mania

First things first, mise en place , baby! It's fancy French for "get your act together before you start cooking".

Chop your red and yellow bell peppers , red onion , zucchini , and halve those adorable cherry tomatoes . Rinse a can of chickpeas .

Honestly, having everything ready to go is half the battle.

step-by-step Roasting to Perfection

1. Preheat your oven to 400° F ( 200° C) . Don't skip this!
2. Toss those chopped veggies and chickpeas with 3 tablespoons of olive oil , 1 teaspoon of dried oregano , ½ teaspoon of dried basil , plus salt and pepper. Get in there with your hands!
3. Spread everything on a large baking sheet. Important: one layer only! If it's crowded, use two baking sheets. Steamed veggies? No, thanks.
4. Roast for about 30 minutes . You want them tender and slightly caramelized. Peek at around 25 minutes to make sure they're not burning.
5. While they're roasting, cook 1 cup of rinsed quinoa in 2 cups of water/broth . Simmer for about 15 minutes , until all the liquid is gone.

Pro Tips: Level Up Your Roasting Game

Don't overcrowd your baking sheet! As I mentioned before, that is one common mistake! The veggies will steam instead of roast.

Also, for the dressing, taste and adjust! If you want more lemon, add it! You can dress it right before eating, and keep the dressing on a side so the salad doesn't get soggy.

Plus, adding some feta cheese is an amazing flavor add-on!.

Once cooled, your roasted vegetable quinoa bowl is ready to be packed and stored. These portable lunch ideas are easy, healthy and perfect for the office or the gym.

If you are looking for vegetarian make-ahead meals or even gluten-free lunch ideas , this recipe fits the bill.

Seriously, roasting changes everything. Now you can have make-ahead salads for lunch that's actually exciting!

Recipe Notes for Your Quinoa Bowl Adventure

Alright, so you're thinking of making this Rainbow Roasted Vegetable & Chickpea Quinoa Bowl ? Awesome! Let's chat about some things I've learned while whipping this up a few times.

It's all about making these easy meal prep lunches work for you .

Plating Like a Pro (or Not!)

Honestly, presentation is half the battle. You can totally rock the whole "Instagram worthy" thing. Think vibrant colors all layered prettily.

Or, like me, you can just chuck it all in a bowl. Flavor is all that matters. For drinks? I usually go for iced tea.

This goes great with some portable lunch ideas .

Storage Secrets That Actually Work

Nobody likes soggy salads, right? So , let everything cool completely before you pack it up. I'm talking completely . I always add my dressing just before I eat the salad so it does not get soggy.

This ensures my make-ahead salads for lunch stay fresh. Everything can stay good in the fridge for about 4 days, max .

I've never tried freezing, but you could potentially freeze the roasted veggies on their own. Reheat in the microwave or a pan.

But honestly , it's best fresh.

Remixing the Recipe: Your Kitchen, Your Rules!

Want to make it your own? Go for it! Sub couscous or brown rice for the quinoa. This ensures gluten-free lunch ideas are available.

Toss in some feta cheese after roasting for a salty kick! Or if you're trying the healthy make-ahead lunches route, you can omit it! You could spice it up by adding harissa paste to the roasted vegetables! Adaptations? I've done this with sweet potatoes in the autumn for a seasonal vibe.

You can substitute chick peas with white beans if you prefer. These mediterranean lunch ideas will be a hit.

Nutrition Nuggets (the Easy Way)

Okay, I'm no nutritionist. But this bowl is packed with goodness. We're talking fiber from the quinoa and veggies (bye-bye, afternoon slump!).

Protein from the chickpeas. Lots of vitamins and minerals. It's a pretty balanced vegetarian make-ahead meals , with around 450 calories per serving.

The estimated protein is about 15g , with 25g of fat and 50g of carbohydrates. Fiber is at around 10g .

Remember, these are just estimates!

So there you have it! This roasted vegetable quinoa bowl is more than just a recipe; it’s your ticket to easy meal prep lunches .

It's a starting point. Don't be afraid to experiment and make it yours . You got this! Enjoy creating your meal prep recipes for work ! You got this!