How much protein is in a quinoa bowl?

Each cup of quinoa has 8g of plant-based protein!

What to eat with quinoa?

Quinoa's got the carbs covered, so you'll likely want to add some additional protein ( eggs, lentils, beans, tofu, chicken), a fat (olive oil, nuts, butter, cheese), and, ideally, some kind of fruit or vegetable (broccoli, berries, squash, spinach) .

Is quinoa a carb or protein?

Quinoa is considered a carbohydrate because it contains many carbs per serving. Although it contains some protein, the macronutrient distribution is closer to what you find in other grains and starches.

Is quinoa more protein than rice?

One notable thing about quinoa is its protein content. With 8g of protein per cup, quinoa contains more protein than most grains . For comparison, brown and white rice both contain about 4.5 grams of protein per cup.

Is quinoa really high in protein?

Compared to other grains, quinoa is a good source of protein, providing 8 grams per cooked cup (185 grams) . It can help contribute to your daily protein intake. Quinoa is often referred to as a complete protein. This is because it contains all nine essential amino acids that your body can't make on its own.

Is quinoa protein as good as meat protein?

it's a full-fledged Meat substitute! And last but not least, quinoa has a high protein biological value (73%), similar to that of beef ! So it will probably not surprise you that more and more vegans, vegetarians and flexitarians around the globe are embracing Quinoa as a full-fledged meat substitute!

Is quinoa 100% protein?

Proteins. The protein content of quinoa is higher than in cereals and ranges from 14-18% of the seed , as compared to maize (10%), rice (8%) and wheat (14%) (Table 1). The metabolically active proteins, such as albumins and globulins, are found primarily in the embryo/germ of the seed.

How much protein does 1 2 cup cooked quinoa have?

Nutrients per Serving A half-cup of cooked quinoa contains: Calories: 111. Protein: 4 grams . Fat: 2 grams.

Autumn Harvest Quinoa Bowls {High Protein & Vegan}

By: AlyssaPublished: December 1, 2021Updated: May 17, 2023Rating 4 Comments on Autumn Harvest Quinoa Bowls

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These cozy harvest quinoa bowls feature roasted squash and brussels sprouts, steamed kale, and spiced chickpeas. The perfect nourishing meal for a chilly day.

These bowls are great for meal prep, they're naturally gluten-free and vegan, and they're simple to make!

this recipe

AND they feature some of my favorite fall produce:

roasted squash (delicata)
crispy brussels sprouts
steamed kale
spiced chickpeas

All drizzled with a creamy tahini dressing.

But my favorite thing about this recipe is that it can be easily customized with the ingredients you have on hand. It's a hearty, comforting, and delicious autumn-inspired recipe!

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How to Make Harvest Quinoa Bowls

When I think about a quinoa bowl, or any bowl with a base of grains, I use a simple formula. I like to start with quinoa or another whole grain on the bottom. Then add a mixture of colorful vegetables to maximize nutrition.

I love combining some sort of starchy vegetable (like squash or sweet potato), a green vegetable and dark leafy greens. For protein, I'll add a plant-based source like nuts or beans. And of course, I top it with a creamy drizzle of homemade dressing.

This harvest quinoa bowl is no different!

Ingredient Notes

Here's what you'll need to make these simple, seasonal grain bowls:

Squash. You can use any kind, but I love delicata. Butternut, acorn, or even sugar pumpkin will all work well.
Brussels sprouts. The great part about pairing squash and Brussels is that they roast at about the same rate, so you get crispy on the outside, soft on the inside veggies.
Olive oil. to help the veggies crisp up and add flavor.
Fresh rosemary. For seasonal herby goodness.
Garlic powder. You can also use minced fresh garlic if you prefer.
Kale. Steaming the kale makes it easier to eat and digest!
Chickpeas. A great no-cook vegan protein source for your grain bowls.
Smoked paprika. I like to add a touch of warm smoky flavor to the chickpeas.

What is Delicata Squash?

Delicata squash, if you aren't familiar with it, tastes kind of like acorn squash but it has a more delicate skin. So while you could peel it, you certainly don't need to.

I often slice the squash into half-moons and simply roast them until tender.

Ingredient Swaps and Substitutions

If you don't have every ingredient to make these bowls, that's no problem! HEre are a few simple swaps or additions you can make with the ingredients on hand:

Use any kind of whole grains instead of quinoa. Farro, barley or brown rice are all great options.
Swap rosemary for any other fresh herbs you love. I'd try thyme, oregano or parsley.
Add extra spices to your chickpeas, such as cumin or cayenne if you like extra heat.
Swap chickpeas with another protein sources, such as nuts (pecans, walnuts or hazelnuts will work) or another bean, like black or white beans. Tofu would work too!
Replace kale with another leafy green or veggie like spinach, broccoli or chard
Add sweetness with dried cranberries or dates!

Creamy Tahini Dressing

The homemade sauce on these grain bowls really brings everything together. Plus, you can use it on much more than quinoa bowls! Here's what you need to whip it up:

Tahini
Apple cider vinegar
Dijon mustard

That's right, just three ingredients (plus water, salt and pepper). And you can use this delicious dressing on any salad!

Meal Prep Quinoa Bowls

This dish is really easy to meal prep. You can whip up everything ahead of time, pre-portion it out into containers, and have it for meals all week long! Leave the dressing off until just before serving.

It won't take you more than 40 minutes to make this entire dish, which will end up saving you so much time during the week. Isn't it such a great feeling when you don't have to worry about cooking?

More Easy Meal Prep Friendly Recipes to try:

Chili Roasted Sweet Potato + Black Bean Quinoa Salad
One-Pot Mediterranean Quinoa with Spinach + Chickpeas
Asian Quinoa Bowls with Peanut Baked Tofu
Cilantro Lime Black Bean Quinoa Tacos
Rainbow Vegetable Quinoa Stir Fry

If you make these Harvest Quinoa Bowls, be sure to let me know what you think with a comment below!

Autumn Harvest Quinoa Bowls

4.8 from 9 votes

These easy meal-prep-friendly Harvest Quinoa Bowls are topped with steamed quinoa, brussels sprouts and high-protein chickpeas.

author: Alyssa

yield: 2 servings

Ingredients

1 small delicata squash or squash of choice
2 cups brussels sprouts
1 tablespoon olive oil
1 tablespoon fresh rosemary finely chopped
1 teaspoon garlic powder
1/2 teaspoon salt & pepper
3 cups chopped kale
1 15 oz can chickpeas, drained & rinsed
1 teaspoon smoked paprika
1 cup cooked quinoa
for the dressing:
2 tablespoons tahini
1 teaspoon apple cider vinegar
1 teaspoon dijon mustard
Equal pinches of salt pepper and garlic powder
2 - 4 tablespoons water

Instructions

Preheat the oven to 400ºF.
Cut the squash in half lengthwise and scoop out the seeds. Cut into half moon shapes, about 1/2" thick.
Add the squash along with the brussels sprouts, oil, rosemary, garlic powder, salt and pepper into a large bowl, and toss to combine. Transfer this mixture to a baking sheet and roast on the center rack for 30 minutes, flipping halfway through.
While the veggies are roasting, steam the kale in a large steamer basket. Set this aside.
In a separate bowl, toss together the chickpeas and paprika.
Assemble the bowls by dividing the quinoa, kale, chickpeas and roasted veggies evenly between two bowls.
In a separate bowl, whisk together the dressing ingredients. Pour the dressing over the two bowls and enjoy immediately.