QUINOA AUTUMN BOWL
🍴 Serves 5
⏰30 minutes
INGREDIENTS
For the Bowl:
- Sweet potatoes: 4 medium, diced
- Quinoa: 1 ½ cups (uncooked)
- Black beans: 2 cans (15 oz each), drained and rinsed
- Onions: 2 medium, thinly sliced
- Sweet peppers: 4 medium, sliced into strips
- Olive oil: 4 tbsp
- Garlic powder: 1 tsp
- Smoked paprika: 1 tsp
- Ground cumin: 1 tsp
- Salt and black pepper: To taste
- Fresh cilantro (optional for garnish)
SIDES, VARIATIONS, & TOPPINGS (OPTIONAL)
- Corn Salsa: Mix fresh corn kernels, diced tomatoes, lime juice, and cilantro.
- Avocado Slices: Add creamy, healthy fats with half an avocado per serving.
- Protein Boost: Add grilled chicken or salmon, roasted tofu, or a fried egg on top.
- Leafy Greens: Serve over a bed of spinach, arugula, or kale for added nutrients.
- Fresh Garnish: Sprinkle with chopped cilantro, green onions, or parsley.
- Dried Fruits: Dried cranberries, raisins, or chopped apricots for a sweet touch.
- Fresh Fruits: Pomegranate arils, apple slices, or diced pears for brightness.
- Cheese Crumbles: Goat cheese, feta, or blue cheese for creaminess and tang.
- Crispy Chickpeas: Spiced and roasted chickpeas for a crunchy, protein-rich topping.
- Sauces: Drizzle with Greek yogurt, tahini, or a dollop of guacamole.
- Crunch: Toasted pecans, walnuts, pumpkin seeds, or sunflower seeds.
- Spicy Twist: Incorporate diced jalapeños or a drizzle of sriracha for heat.
- Hearty Base Swap: Substitute quinoa with farro, barley, or brown rice for a different grain texture.
- Vegetarian Protein: Include roasted tofu, tempeh, or sautéed edamame for a plant-based variation.
- Savory Enhancements: Add roasted Brussels sprouts, caramelized onions, or sautéed mushrooms.
INSTRUCTIONS
Step 1: Roast Sweet Potatoes
- Preheat oven to 400°F (200°C).
- Toss diced sweet potatoes with 1 tbsp olive oil, 1/2 tsp smoked paprika, 1/2 tsp cumin, and a pinch of salt.
- Spread evenly on a baking sheet.
- Roast for 25–30 minutes, flipping halfway, until tender and slightly caramelized.
Step 2: Cook Quinoa (while sweet potatoes are in the oven)
- Rinse quinoa thoroughly under cold water.
- In a small pot, combine quinoa with 1 cup of water and a pinch of salt.
- Bring to a boil, reduce heat, cover, and simmer for 15 minutes.
- Remove from heat and let it rest for 5 minutes, then fluff with a fork.
Step 3: Sauté Vegetables (while quinoa is cooking)
- Heat 1 tbsp olive oil in a skillet over medium heat.
- Add onions and sweet peppers, cooking until softened, about 5–7 minutes.
- Stir in black beans, 1/2 tsp cumin, and 1/4 tsp chili powder. Cook for another 2 minutes.
Plating: Assemble Day of Serving or Meal Prep Ahead
- Divide the cooked quinoa into five meal-prep containers.
- Top with roasted sweet potatoes, sautéed black beans, onions, and sweet peppers
- Alternative: Stir all ingredients together in one large bowl before dividing into meal-prep containers.
- Add optional sides or toppings to each serving for a variation throughout the week.
HEALTHY TIPS
- Meal Prep: Store the ingredients separately and assemble bowls as needed to maintain freshness. If in a hurry, roast the sweet potatoes in the air fryer or the air oven. The quinoa can also be prepared in a rice cooker to save time and multitask.
- Low-Sodium Option: Use low-sodium canned black beans or cook dried beans from scratch.
- Boost Fiber: Leave the skin on the sweet potatoes if organic and well-washed.
Carmen'z Kitchen 