⏱ 39 min totalVeggie Quinoa Bowl with Tahini Dressing
Per 1 serving · 373 g · 11 ingredients
of a 2,000 cal day
- Protein19g14% of calories
- Carbs61g45% of calories
- Fat25g41% of calories
- ✓ Cholesterol free
At a glance
One serving of Veggie Quinoa Bowl with Tahini Dressing (373 g) has 518 calories, with 19 g of protein, 61 g of carbohydrates and 25 g of fat. Most of its energy comes from carbs (45% of calories). It is high in protein (38% DV), dietary fiber (51% DV) and Vitamin A (30% DV). Keep an eye on sodium, which provides 20% of the daily value.
High in
20%+ of the daily value
- Protein38%
- Dietary fiber51%
- Vitamin A30%
- Thiamine56%
- Riboflavin (B2)29%
- Niacin21%
Good source of
10–19% of the daily value
- Vitamin C16%
- Vitamin E15%
- Vitamin K16%
- Choline16%
Watch
20%+ of the daily value
- Sodium20%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Quinoa
1 beet Beets
½ medium Carrots
¼ tbsp Olive oil- 🥄¼ dash Salt
2 spear, medium Asparagus
1 tbsp Lemon juice
⅛ cup Tahini- 🥄⅛ cup Water
½ cloves, minced Garlic
3 ¾ oz Chickpeas
Directions
- 1
Rinse the quinoa under cold water, then cook according to package directions until tender. Fluff and keep warm.
- 2
Preheat the oven to 400°F and line a sheet pan with parchment.
- 3
On the pan, toss the sliced beets and carrots with about half the olive oil and a pinch of salt.
- 4
Roast the beets and carrots for 20–25 minutes, adding the asparagus and the remaining olive oil about halfway through.
- 5
Whisk the lemon juice, tahini, warm water, and minced garlic until smooth and pourable. Season with a pinch of salt if desired.
- 6
Warm a skillet over medium heat. Add the chopped beet greens and sauté until wilted, 3–4 minutes, adding a tablespoon of water if the pan looks dry. Season with salt to taste.
- 7
Drain and rinse the chickpeas, pat dry, and add to the skillet with the been greens, tossing a few minutes until warmed through.
- 8
Divide quinoa between bowls, then top with roasted beets, carrots, asparagus, sautéed beet greens, and chickpeas. Drizzle generously with tahini dressing and serve.
Vitamins & minerals
Amounts for 1 serving (373 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 271 μg | 30% |
| Vitamin C | 14 mg | 16% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 15% |
| Vitamin K | 20 μg | 16% |
| Thiamine | 1 mg | 56% |
| Riboflavin (B2) | 0.4 mg | 29% |
| Niacin | 3 mg | 21% |
| Vitamin B6 | 1 mg | 66% |
| Folate (B9) | 249 μg | 62% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 24% |
| Choline | 86 mg | 16% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 220 mg | 22% |
| Iron | 7 mg | 93% |
| Potassium | 967 mg | 21% |
| Magnesium | 169 mg | 40% |
| Phosphorus | 562 mg | 80% |
| Zinc | 4 mg | 36% |
| Copper | 1 mg | 116% |
| Manganese | 3 mg | 110% |
| Selenium | 18 μg | 32% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 1,063 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 2,712 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.3 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 10 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 23 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 518 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 98minWalking (3.5 mph)
- 62minCycling (moderate)
- 43minRunning (6 mph)
- 73minSwimming laps
Common questions
How many calories are in Veggie Quinoa Bowl with Tahini Dressing?
One serving of Veggie Quinoa Bowl with Tahini Dressing (1 serving) has 518 calories, which works out to 139 calories per 100 g. That is about 26% of a 2,000-calorie day.
Is Veggie Quinoa Bowl with Tahini Dressing high in protein?
It provides a solid 19 g of protein per serving (38% of the 50 g daily value), but protein supplies only 14% 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.
Is Veggie Quinoa Bowl with Tahini Dressing keto-friendly?
It is hard to fit into a strict keto diet. One serving has 47 g of net carbs and 45% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Veggie Quinoa Bowl with Tahini Dressing?
457 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Veggie Quinoa Bowl with Tahini Dressing?
8.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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