⏱ 35 min total

Roasted Vegetable & Quinoa Harvest Bowls

Name: Roasted Vegetable & Quinoa Harvest Bowls
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 1 serving
Ingredients: 1 medium Carrots; ¼ Potato medium Potato; ½ tbsp Maple syrup; ½ tbsp Olive oil; ¼ tbsp Rosemary; ¼ dash Salt; ¼ dash Black pepper; ½ cup Brussels sprouts; ⁷⁄₁₆ cup Water; ¼ cup Quinoa; 2 tbsp Tahini; ¼ lemon yields Lemon juice; ½ tbsp Maple syrup

Per 1 serving · 373 g · 13 ingredients

Calories

535

27%
of a 2,000 cal day

Protein
14g
10% of calories
Carbs
67g
48% of calories
Fat
26g
42% of calories

Portion

✓ Low sodium
✓ Cholesterol free

At a glance

One serving of Roasted Vegetable & Quinoa Harvest Bowls (373 g) has 535 calories, with 14 g of protein, 67 g of carbohydrates and 26 g of fat. Most of its energy comes from carbs (48% of calories). It is high in protein (29% DV), dietary fiber (37% DV) and Vitamin A (59% DV).

Per 100 g

143cal

low energy density

Protein per 100 cal

2.7g

Net carbs

57g

carbs minus fiber

Fiber

11g

17 g sugar

High in

20%+ of the daily value

Protein29%
Dietary fiber37%
Vitamin A59%
Vitamin C62%
Vitamin K76%
Thiamine56%

Good source of

10–19% of the daily value

Vitamin E19%
Choline11%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 25 min

1
Preheat the oven to 400°F and line a baking sheet with parchment paper.
2
Peel and quarter the carrots, dice the potato, halve the Brussels sprouts, and chop the rosemary.
3
Place the carrots and potatoes on the baking sheet, drizzle with half the maple syrup, half the olive oil, salt, pepper, and rosemary. Toss to combine and bake for 12 minutes.
4
Meanwhile, heat a saucepan over medium-high heat. Add rinsed quinoa to lightly sauté, then add water and a pinch of salt. Bring to a boil, reduce heat to simmer, cover, and cook for 18-22 minutes until the liquid is absorbed and quinoa is fluffy. Fluff with a fork, tilt the lid, remove from heat, and set aside.
5
After 12 minutes, remove the pan from the oven, add Brussels sprouts, and top with remaining olive oil and maple syrup. Toss to combine.
6
Return the pan to the oven and roast for another 10-12 minutes until Brussels sprouts are golden brown and the carrots and potatoes are fork-tender.
7
Prepare the dressing by whisking together tahini, lemon juice, and maple syrup in a small bowl. Add warm water gradually until the dressing is thick but pourable.
8
To serve, divide the quinoa and roasted vegetables between bowls and drizzle generously with tahini dressing.

Vitamins & minerals

Amounts for 1 serving (373 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	528 μg	59%
Vitamin C	56 mg	62%
Vitamin D	0 μg	0%
Vitamin E	3 mg	19%
Vitamin K	91 μg	76%
Thiamine	1 mg	56%
Riboflavin (B2)	1 mg	46%
Niacin	4 mg	24%
Vitamin B6	1 mg	46%
Folate (B9)	157 μg	39%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	20%
Choline	59 mg	11%

Minerals

Nutrient	Amount	% Daily Value
Calcium	215 mg	22%
Iron	6 mg	74%
Potassium	1,012 mg	22%
Magnesium	147 mg	35%
Phosphorus	498 mg	71%
Zinc	3 mg	32%
Copper	1 mg	100%
Manganese	2 mg	96%
Selenium	15 μg	27%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	2,124 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	5,268 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	2 g	—
Glycine	1 g	—
Histidine	0.4 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	1 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.3 g	—
Monounsaturated fats	12 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	9 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	31 g	—
Sucrose	14 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	0.4 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 535 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

102min
Walking (3.5 mph)
64min
Cycling (moderate)
45min
Running (6 mph)
75min
Swimming laps

Common questions

How many calories are in Roasted Vegetable & Quinoa Harvest Bowls?

One serving of Roasted Vegetable & Quinoa Harvest Bowls (1 serving) has 535 calories, which works out to 143 calories per 100 g. That is about 27% of a 2,000-calorie day.

Are Roasted Vegetable & Quinoa Harvest Bowls high in protein?

It provides a solid 14 g of protein per serving (29% of the 50 g daily value), but protein supplies only 10% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Roasted Vegetable & Quinoa Harvest Bowls keto-friendly?

It is hard to fit into a strict keto diet. One serving has 57 g of net carbs and 48% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Roasted Vegetable & Quinoa Harvest Bowls?

134 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Roasted Vegetable & Quinoa Harvest Bowls?

17 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (373 g)

Calories535

% Daily Value*

Total fat 26g	33%
Saturated fat 3.5g	18%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 134mg	6%
Total carbohydrate 67g	24%
Dietary fiber 11g	37%
Total sugars 17g
Protein 14g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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