Quinoa & Roasted Vegetable Bowl

Name: Quinoa & Roasted Vegetable Bowl
Total time: 25 min
Yield: 2 servings
Cuisine: Indian
Ingredients: Quinoa, cooked – 1.5 cups; Zucchini, cubed – 1/2 cup; Bell peppers, cubed – 1/2 cup; Cherry tomatoes – 1/2 cup; Olive oil – 1.5 tbsp; Dried oregano – 1/2 tsp; Salt and pepper – to taste; Feta or paneer, crumbled (optional) – 40 g

A quinoa bowl topped with roasted zucchini, peppers and cherry tomatoes — complete plant protein plus fibre and antioxidants for a balanced meal.

High fibre
Iron source
Vegetarian

Why you'll love this

Colourful and filling, with sweet charred peppers and bursting cherry tomatoes over fluffy quinoa, this bowl feels like a cafe lunch but takes under half an hour at home.

Good for: Lunch · Dinner · Lunchbox · Vegetarian · Pregnancy

Total Time

25 min

Serves

2 people

Calories

310 kcal

Nutrition highlights

Estimated, per serving

310kcal

Calories

11g

Protein

11g

Fat

42g

Carbs

Key Pregnancy Nutrients

Fibre6 g
Vitamin C45 mg
Magnesium80 mg
Iron2.8 mg

Why it can be useful during pregnancy

This bowl puts a whole grain and plenty of vegetables together in one meal that suits a pregnancy diet. Quinoa gives fibre and plant iron, and the roasted peppers and tomatoes add vitamin C on the same plate, which helps your body use that iron.

Fibre
Cooked quinoa and roasted zucchini make this a fibre-rich bowl. Fibre adds bulk and helps keep you regular, so pair it with a good glass of water.
From: quinoa, zucchini
Iron
Quinoa is a source of plant iron, which your body needs more of in pregnancy to make red blood cells.
From: quinoa
Vitamin C
Bell peppers and cherry tomatoes bring vitamin C, which helps your body absorb the plant iron from the quinoa in the very same bowl.
From: bell peppers, cherry tomatoes

General nutrition information, not medical advice. Nutrient amounts are estimates, and your doctor may recommend supplements (such as folic acid or iron) that food alone does not replace.

Ingredients

What's in it

Quinoa, cooked – 1.5 cups
Zucchini, cubed – 1/2 cup
Bell peppers, cubed – 1/2 cup
Cherry tomatoes – 1/2 cup
Olive oil – 1.5 tbsp
Dried oregano – 1/2 tsp
Salt and pepper – to taste
Feta or paneer, crumbled (optional) – 40 g

Easy substitutions

Feta or paneer → Roasted chickpeas
Keeps the bowl dairy-free and vegan while still adding protein and crunch.
Quinoa → Brown rice or cooked dalia
Easier to find and cheaper in Indian kitchens; note that dalia contains gluten.

How to make it

1
Toss zucchini, bell peppers, and cherry tomatoes with olive oil, oregano, salt, and pepper.
2
Roast at 200°C for 15-18 minutes until slightly charred and tender.
3
Divide cooked quinoa into bowls; top with roasted vegetables.
4
Sprinkle crumbled feta/paneer on top, if using, and serve warm.

Pregnancy-friendly tips

Add a handful of boiled chickpeas or cubes of paneer to make the bowl more filling and higher in protein.
Roast a tray of vegetables and cook the quinoa ahead, then assemble bowls for two days of lunches.
Rinse quinoa well before cooking to wash off its bitter coating.

Safety note

Feta or paneer is sprinkled on without cooking, so use cheese made from pasteurised milk and avoid loose, unlabelled paneer.

Contains: Milk

Frequently asked questions

Is this bowl okay if I have gestational diabetes?

It pairs a whole grain with vegetables, and the cheese or chickpeas add protein. Portions still matter, so check how much quinoa fits your meal plan with your dietitian.

Can I eat feta in pregnancy?

Yes, if it is made from pasteurised milk, so check the label. Pasteurised feta and paneer are both listed as safe in pregnancy.