Quinoa & Chickpea Roasted Veggie Bowl
Roasted zucchini, red onion, and bell pepper over quinoa and chickpeas with tahini. Complete plant protein — 480 kcal, 20 g protein, 12 g fiber.
Roasted zucchini, red onion, and bell pepper over quinoa and chickpeas with a tahini drizzle — a complete plant protein, 480 kcal, 20 g protein, and 12 g fiber. Ready in 25 minutes.
Ingredients (1 serving)
- Cooked quinoa — 1 cup
- Chickpeas — 1 cup, cooked or canned
- Zucchini — 1, roasted
- Red onion — half, roasted
- Bell pepper — 1, roasted
- Tahini, lemon, olive oil — for the drizzle
Macros per serving
- Calories: 480 kcal
- Protein: 20 g
- Fiber: 12 g
Key micronutrients
- Iron: ~5 mg
- Fiber: ~12 g
- Folate: ~160 µg
- Zinc: ~3 mg
Why it earns a spot in the rotation
- Complete plant protein. Quinoa and chickpeas together supply all nine essential amino acids — rare among single plant-based staples.
- High fiber. 12 g per serving, roughly a third of a typical daily target, from whole ingredients rather than a supplement.
- Iron and folate density. Chickpeas and quinoa both contribute meaningfully to two nutrients plant-forward diets can under-supply.
- Sheet-pan simple. One roasting tray, 25 minutes, no specialized technique.
Related protocols
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
