Vegan protein squash bowl with quinoa, lentils and tomatoes
Savor the taste of fall with our Vegan Protein Squash Bowl, featuring nutrient-rich quinoa, hearty lentils, and juicy tomatoes. This wholesome recipe is seasoned with fresh parsley, garlic, lemon juice, and paprika for a burst of flavor in every bite. Perfect for a nutritious and filling meal!
- 30 May 2024
- Cook time 40 min
- Prep time 10 min
- 4 Servings
- 11 Ingredients
This Vegan Protein Squash Bowl with quinoa, lentils, and tomatoes is a nutrient-dense and delicious recipe that is easy to prepare. It's packed with plant-based protein, hearty vegetables, and savory flavors, making it a perfect meal for a healthy diet. Whether you are vegan or just looking to incorporate more plant-based meals into your diet, this dish is sure to satisfy your hunger and taste buds.
Ingredients:
Instructions:
Preheat your oven to 400°F (200°C). Cut the squash into cubes (approximately 1-inch pieces). Place the squash pieces on a baking sheet, drizzle with 1 tablespoon of olive oil, and sprinkle with 1/2 teaspoon of salt. Toss to coat evenly. Roast the squash in the preheated oven for 25-30 minutes, or until tender and slightly caramelized.
While the squash is roasting, rinse the quinoa under cold water to remove any bitterness. In a medium pot, combine the rinsed quinoa with 2 cups of water. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for about 15 minutes, or until the water is absorbed and the quinoa is tender. Fluff with a fork and set aside.
If using pre-cooked lentils, skip this step. If using dry lentils, rinse them thoroughly. In another pot, bring 4 cups of water to a boil. Add the lentils and reduce the heat to a simmer. Cook for about 20-25 minutes, or until the lentils are tender but not mushy. Drain any excess water and set the lentils aside.
In a large skillet, heat the remaining 1 tablespoon of olive oil over medium heat. Finely chop the garlic cloves and add them to the skillet, sautéing for 1-2 minutes until fragrant. Add the canned tomatoes, 1/2 cup of water, 1/2 teaspoon salt, and 1/2 teaspoon of paprika. Stir to combine and bring to a simmer. Cook for about 10 minutes, allowing the flavors to meld together.
Add the cooked lentils to the tomato mixture, stirring to coat the lentils in the sauce. Cook for another 5 minutes on low heat. Remove from heat and stir in the roasted squash, cooked quinoa, and lemon juice.
Finely chop the fresh parsley. Serve the squash, quinoa, and lentil mixture in bowls, garnished with fresh parsley. Enjoy your vegan protein squash bowl!
Tips:
- Roast the squash for a deeper, caramelized flavor. Simply cut the squash into chunks, toss with olive oil and a pinch of salt, and roast in the oven at 400°F (200°C) for about 25-30 minutes.
- Rinse the quinoa thoroughly before cooking to remove its natural saponin coating, which can make it taste bitter.
- Use fresh, high-quality canned tomatoes for a brighter and more robust flavor. Alternatively, you can use fresh tomatoes if they are in season.
- Cook the lentils until they are tender but not mushy to maintain a pleasant texture in your bowl.
- Feel free to adjust the seasoning to your taste. You can add more paprika, salt, or lemon juice based on your preference.
- Add a variety of fresh herbs like cilantro or mint in addition to parsley for extra freshness and flavor.
- Consider adding a drizzle of tahini or a sprinkle of nutritional yeast on top for an extra boost of flavor and nutrients.
This Vegan Protein Squash Bowl is a flavorful and nutritious meal that is simple to prepare yet offers a complex profile of textures and tastes. Perfect for any time of year, it provides a well-rounded, wholesome dish that will leave you feeling satisfied and energized. Serve it fresh and enjoy the harmonious blend of quinoa, lentils, squash, and tomatoes, all seasoned to perfection.
| Nutrition Facts | |
|---|---|
| Serving Size | 400 grams |
| Energy | |
| Calories 460kcal | 18% |
| Protein | |
| Protein 27g | 19% |
| Carbohydrates | |
| Carbohydrates 90g | 25% |
| Fiber 18g | 45% |
| Sugar 9g | 9% |
| Fat | |
| Fat 9g | 11% |
| Saturated 1.33g | 4% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 350ug | 39% |
| Choline 120mg | 23% |
| Vitamin B1 1.48mg | 124% |
| Vitamin B2 0.40mg | 30% |
| Vitamin B3 4.13mg | 26% |
| Vitamin B6 0.91mg | 53% |
| Vitamin B9 530ug | 134% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 36mg | 42% |
| Vitamin E 1.59mg | 11% |
| Vitamin K 140ug | 113% |
| Minerals | |
| Calcium, Ca 120mg | 9% |
| Copper, Cu 0.99mg | 0% |
| Iron, Fe 9mg | 79% |
| Magnesium, Mg 100mg | 25% |
| Phosphorus, P 390mg | 31% |
| Potassium, K 1250mg | 37% |
| Selenium, Se 2.58ug | 5% |
| Sodium, Na 710mg | 47% |
| Zinc, Zn 4.17mg | 38% |
| Water | |
| Water 270g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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