Quinoa with Roasted Veggies & Feta

There are certain recipes that become part of the family fabric, the ones requested for cozy weeknight dinners and packed up for healthy work lunches. For us, this Quinoa with Roasted Veggies & Feta is that recipe. I remember the first time I made it, I was met with a bit of skepticism. “Another healthy bowl?” my husband asked, eyeing the colorful array of chopped vegetables on the counter. But something magical happened in the oven. The vegetables transformed, becoming sweet, caramelized, and deeply flavorful. The quinoa cooked to fluffy perfection, and the simple lemon-dijon vinaigrette brought everything together with a bright, zesty kick. When I tossed it all together with the salty, creamy feta, the kitchen filled with an aroma that was both comforting and vibrant. The skepticism vanished with the first bite. Now, it’s our go-to. It’s the meal I make when we need a reset after a weekend of indulgence, the dish I bring to potlucks that always gets scraped clean, and the simple, satisfying dinner that never, ever fails to impress. It’s more than just a recipe; it’s a bowl full of color, health, and flavor that feels like a hug.

Ingredients

For the Roasted Vegetables:

• 1 large red bell pepper: Chopped into 1-inch pieces, it adds a sweet, vibrant, and slightly smoky flavor when roasted.
• 1 large yellow or orange bell pepper: Also chopped into 1-inch pieces, this pepper brings another layer of sweetness and a beautiful splash of color.
• 1 medium red onion: Cut into wedges, the red onion mellows and sweetens significantly during roasting, losing its sharp bite.
• 1 medium zucchini: Chopped into 1-inch rounds or half-moons, zucchini becomes tender and slightly creamy when roasted.
• 1 pint cherry or grape tomatoes: Left whole, these little gems burst in the oven, releasing their sweet, concentrated juices into the mix.
• 3 tablespoons extra virgin olive oil: A good quality olive oil is essential for coating the vegetables, helping them to caramelize beautifully without burning.
• 1 teaspoon dried oregano: This aromatic herb adds a classic Mediterranean flavor that pairs perfectly with the vegetables and feta.
• 1/2 teaspoon salt: Or to taste, for bringing out the natural flavors of the vegetables.
• 1/4 teaspoon black pepper: Freshly ground is best for a pungent, spicy note.

For the Quinoa:

• 1 cup uncooked quinoa: You can use white, red, black, or a tri-color blend. Rinsing it before cooking is crucial to remove the natural bitter coating called saponin.
• 2 cups water or vegetable broth: Using vegetable broth instead of water will infuse the quinoa with a much deeper, more savory flavor from the start.

For the Lemon Vinaigrette:

• 1/4 cup extra virgin olive oil: This forms the rich, smooth base of our dressing.
• 3 tablespoons fresh lemon juice: The juice from about one large lemon provides the bright, acidic punch that cuts through the richness of the other ingredients.
• 1 tablespoon Dijon mustard: This acts as an emulsifier, helping the oil and lemon juice blend together, while adding a tangy complexity.
• 1 clove garlic, minced: A small amount of fresh garlic adds a pungent, savory depth to the dressing.
• 1/2 teaspoon salt: Balances the acidity and enhances the overall flavor.
• 1/4 teaspoon black pepper: For a final touch of spice.

For Assembly:

• 1/2 cup crumbled feta cheese: Use a block of feta and crumble it yourself for the best flavor and texture; it’s creamier and less dry than pre-crumbled varieties.
• 1/4 cup chopped fresh parsley: Adds a fresh, clean, and slightly peppery note that brightens the entire dish.

Instructions

1. Prepare for Roasting: Preheat your oven to 400°F (200°C). Line a large, rimmed baking sheet with parchment paper for easy cleanup. This also prevents the vegetables from sticking and ensures they roast evenly.
2. Season the Vegetables: In a large mixing bowl, combine the chopped red bell pepper, yellow bell pepper, red onion wedges, zucchini, and whole cherry tomatoes. Drizzle with the 3 tablespoons of extra virgin olive oil, then sprinkle with the dried oregano, salt, and black pepper. Toss everything together thoroughly until all the vegetables are evenly coated with oil and seasonings.
3. Roast the Vegetables: Spread the seasoned vegetables in a single layer on the prepared baking sheet. It is crucial not to overcrowd the pan. If necessary, use two baking sheets. Overcrowding will cause the vegetables to steam rather than roast, and you won’t achieve the desired caramelization. Roast for 25-30 minutes, or until the vegetables are tender and have developed golden-brown, caramelized edges. The cherry tomatoes should be blistered and slightly burst.
4. Cook the Quinoa: While the vegetables are roasting, prepare the quinoa. Place the uncooked quinoa in a fine-mesh sieve and rinse it thoroughly under cold running water for at least 30 seconds. This step is essential to remove the natural bitter coating (saponin) from the grains.
5. Simmer the Quinoa: In a medium saucepan, combine the rinsed quinoa and 2 cups of water or vegetable broth. Bring the mixture to a boil over high heat. Once it’s boiling, reduce the heat to low, cover the saucepan with a tight-fitting lid, and let it simmer for about 15 minutes. The quinoa is done when all the liquid has been absorbed and the grains appear translucent with a tiny white “tail” (the germ) spiraled around them.
6. Fluff the Quinoa: Once cooked, remove the saucepan from the heat and let it stand, still covered, for 5 minutes. This allows the quinoa to steam and finish cooking, resulting in a fluffier texture. After 5 minutes, uncover the pot and fluff the quinoa gently with a fork.
7. Prepare the Vinaigrette: While the quinoa and vegetables are cooking, prepare the dressing. In a small bowl or a glass jar with a lid, combine the 1/4 cup of extra virgin olive oil, fresh lemon juice, Dijon mustard, minced garlic, salt, and pepper. Whisk vigorously or shake the jar until the dressing is well-emulsified and creamy.
8. Combine and Assemble: In a large serving bowl, combine the fluffed quinoa and the roasted vegetables. Pour the prepared lemon vinaigrette over the top. Gently toss everything together until the quinoa and vegetables are evenly coated with the dressing.
9. Final Touches: Gently fold in the crumbled feta cheese and the chopped fresh parsley. Be careful not to overmix at this stage, as you want to keep some distinct crumbles of feta throughout the salad.
10. Serve: Taste and adjust seasoning if necessary, adding more salt, pepper, or a squeeze of lemon juice to your liking. The dish can be served warm, at room temperature, or even chilled.

Nutrition Facts

Servings: 4-6 main course servings
Calories per serving: Approximately 480 kcal (based on 5 servings)

• Protein (12g): A fantastic plant-based source of complete protein from the quinoa, essential for muscle repair, immune function, and keeping you feeling full and satisfied long after your meal.
• Fiber (10g): High in dietary fiber from the vegetables and quinoa, which aids in digestion, helps regulate blood sugar levels, and contributes to a feeling of fullness, supporting weight management.
• Healthy Fats (25g): Primarily monounsaturated fats from the extra virgin olive oil, which are known to support heart health by helping to reduce bad cholesterol levels.
• Vitamin C (Over 150% of RDI): Exceptionally rich in Vitamin C, thanks to the bell peppers and tomatoes. This powerful antioxidant is crucial for a strong immune system, skin health, and iron absorption.
• Iron (4mg): Quinoa is a good source of iron, a vital mineral for carrying oxygen in the blood and preventing fatigue. The presence of Vitamin C in the dish enhances the body’s ability to absorb this plant-based iron.

Preparation Time

This dish is surprisingly quick to come together, making it ideal for a healthy weeknight meal.

• Prep Time: 15 minutes. This includes washing and chopping all the vegetables and measuring out the other ingredients.
• Cook Time: 30 minutes. This is the time the vegetables are roasting in the oven, which happens concurrently with the quinoa cooking on the stovetop.
• Total Time: Approximately 45 minutes from start to finish.

How to Serve

This Quinoa with Roasted Veggies & Feta is incredibly versatile. Here are several wonderful ways to serve it:

• As a Hearty Main Course:
  • Warm: Serve it fresh out of the bowl, warm from the roasted vegetables and freshly cooked quinoa. This is when the feta becomes slightly melty and creamy.
  • Room Temperature: It’s equally delicious once it has cooled down, making it perfect for buffets, potlucks, or a simple make-ahead dinner.
  • Chilled: Enjoy it as a cold quinoa salad straight from the fridge. The flavors have time to meld and become even more pronounced.
• As a Fulfilling Lunch:
  • Meal Prep Bowls: Portion the finished dish into individual airtight containers. It holds up beautifully for 3-4 days in the refrigerator, making it an ideal grab-and-go lunch.
  • With Leafy Greens: Serve a generous scoop over a bed of fresh arugula or spinach for an extra boost of greens and a peppery bite.
• As a Flavorful Side Dish:
  • This recipe makes an excellent and substantial side dish that pairs wonderfully with a variety of proteins. Consider serving it alongside:
    • Grilled Chicken Breast or Thighs
    • Pan-Seared Salmon or other flaky fish
    • Grilled Steak
    • Roasted Lamb Chops
    • Sautéed Shrimp or Scallops
    • Grilled Halloumi or Tofu Steaks for a fully vegetarian feast
• Elevated Garnishing Options:
  • Fresh Herbs: In addition to parsley, try adding fresh mint, dill, or basil for a different flavor profile.
  • Nuts and Seeds: For added crunch and nutrition, sprinkle with toasted pine nuts, slivered almonds, or pumpkin seeds just before serving.
  • Extra Creaminess: Add a dollop of plain Greek yogurt or hummus on top.
  • A Touch of Spice: If you enjoy some heat, add a pinch of red pepper flakes to the final dish.
  • Olives: A handful of chopped Kalamata olives can enhance the Mediterranean feel of the dish.

Additional Tips

1. Don’t Crowd the Pan: This is the golden rule of roasting. When vegetables are too close together on a baking sheet, they trap steam and will become soft and mushy instead of browning and caramelizing. If your vegetables look crowded, spread them across two separate baking sheets. The extra space allows hot air to circulate, guaranteeing that perfectly roasted texture.
2. Toast Your Quinoa: For an extra layer of nutty, complex flavor, try toasting your rinsed and dried quinoa before adding the liquid. Simply heat a dry saucepan over medium heat, add the quinoa, and stir frequently for 3-5 minutes until it becomes fragrant and makes a faint popping sound. Then, add your water or broth and cook as directed.
3. Vary Your Veggies: This recipe is a fantastic template for using whatever vegetables you have on hand or what’s in season. Feel free to swap or add other great roasting vegetables like broccoli florets, cauliflower florets, asparagus spears (add these in the last 10-15 minutes of roasting), carrots, or chunks of sweet potato. Just be sure to cut denser vegetables like carrots and sweet potatoes into smaller pieces so they cook in the same amount of time.
4. Make the Dressing Your Own: The lemon vinaigrette is classic and delicious, but it’s also highly customizable. Try swapping the lemon juice for red wine vinegar or balsamic vinegar. Add a teaspoon of honey or maple syrup for a touch of sweetness to balance the acid. You can also blend in fresh herbs like basil or oregano directly into the dressing for a more infused flavor.
5. Let the Quinoa Cool Slightly: For the best texture, especially if serving as a salad, allow the cooked quinoa and the roasted vegetables to cool for about 10-15 minutes before combining them with the dressing and feta. Tossing everything together when it’s piping hot can cause the quinoa to become a bit mushy and will melt the feta cheese completely.
6. Add a Protein Boost: To make this dish even more substantial, consider adding a can of drained and rinsed chickpeas (garbanzo beans). You can toss them with the vegetables during the last 10 minutes of roasting to warm them through and give them a slightly crisp texture. Alternatively, mix in shredded rotisserie chicken or serve with a hard-boiled egg on top.
7. Make it Vegan and Dairy-Free: This recipe is easily adaptable for a vegan diet. Simply omit the feta cheese or replace it with a high-quality store-bought vegan feta. You could also add a handful of toasted nuts or a drizzle of creamy tahini dressing (tahini, lemon juice, water, garlic) to replicate the salty, creamy element.
8. Batch Cook for Efficiency: This recipe is perfect for batch cooking. Double the quinoa and vegetable quantities. Use the extra roasted vegetables and quinoa throughout the week in different ways: in wraps, as a side dish for other meals, or mixed into soups and stews. Cooking the components in larger batches saves significant time later in the week.

FAQ Section

1. Can I make this Quinoa with Roasted Veggies recipe ahead of time?
Absolutely! This recipe is fantastic for making ahead, which is one of the reasons it’s a meal-prep favorite. You can fully assemble the dish, store it in an airtight container in the refrigerator, and it will stay fresh for up to 4 days. The flavors actually meld and deepen overnight. If you prefer to serve it warm, you can store the components (quinoa, roasted veggies, dressing) separately and gently reheat the quinoa and veggies before tossing them with the dressing and feta just before serving.

2. How do I properly store the leftovers?
Store any leftovers in an airtight container in the refrigerator. It will keep well for 3-4 days. The quinoa will absorb more of the dressing as it sits, making it even more flavorful. It’s delicious cold, but if you wish to reheat it, you can do so in the microwave in 30-second intervals until warmed through. You may want to add a fresh squeeze of lemon juice to brighten it up after reheating.

3. My quinoa turned out bitter. What did I do wrong?
The most common cause of bitter quinoa is not rinsing it thoroughly before cooking. Quinoa grains are naturally coated in a compound called saponin, which has a bitter, soapy taste. To avoid this, you must place the uncooked quinoa in a fine-mesh strainer and rinse it under cold, running water for at least 30-60 seconds, using your fingers to move the grains around to ensure they are all washed. This simple step will remove the saponin and result in perfectly mild, nutty-tasting quinoa every time.

4. Can I freeze this quinoa salad?
You can, but with some considerations. The quinoa and roasted vegetables can be frozen, but the texture of the vegetables may become softer and more watery upon thawing. The fresh parsley and feta cheese do not freeze well at all. For best results, if you plan to freeze, it’s recommended to freeze the cooked quinoa and roasted vegetables separately in freezer-safe bags or containers for up to 3 months. Thaw them in the refrigerator overnight, then bring to room temperature and toss with freshly made dressing, fresh feta, and fresh parsley before serving.

5. What other vegetables would work well in this recipe?
This recipe is incredibly forgiving and works with a wide range of vegetables. Great alternatives or additions include:

• Root Vegetables: Sweet potatoes, carrots, or parsnips (cut into smaller, 1/2-inch cubes).
• Cruciferous Vegetables: Broccoli or cauliflower florets.
• Other Options: Brussels sprouts (halved), butternut squash (cubed), or asparagus (added for the last 10-15 minutes of roasting).
  The key is to use vegetables that hold up well to roasting and to cut them into similar-sized pieces for even cooking.

6. Is this recipe gluten-free?
Yes, this recipe is naturally gluten-free. Quinoa is a seed that is botanically not a grain, and it does not contain any gluten. All other ingredients—vegetables, olive oil, lemon juice, herbs, and feta cheese—are also naturally gluten-free. It’s a safe and delicious option for anyone with celiac disease or gluten sensitivity.

7. The dressing tastes too acidic/tangy. How can I balance it?
If your lemon was particularly juicy or you prefer a milder dressing, it’s easy to balance the flavor. The best way to counteract too much acidity is with a touch of sweetness. Whisk in about 1/2 to 1 teaspoon of maple syrup or honey. This won’t make the dressing sweet, but it will mellow the sharp tang of the lemon and create a more rounded flavor profile. You can also add a little more olive oil to dilute the acidity.

8. How can I make sure my quinoa is fluffy and not mushy?
There are three key steps to achieving perfectly fluffy quinoa. First, use the correct liquid-to-quinoa ratio, which is typically 2:1 (e.g., 2 cups of liquid for every 1 cup of quinoa). Second, after bringing the quinoa and liquid to a boil, immediately reduce the heat to a very low simmer and cover it tightly. Cooking it at too high a heat can make it mushy. Third, and most importantly, is the resting step. Once the liquid is absorbed, remove the pot from the heat and let it stand, covered, for at least 5 minutes. This allows the grains to steam and separate, preventing clumping. After resting, fluff it with a fork, not a spoon, to keep the grains light and distinct.

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