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Lemon-Herb Quinoa with Roasted Vegetables
Ikaria Longevity Recipes Lunch Gluten-Free High-Protein Plant-Based Vegan

Lemon-Herb Quinoa with Roasted Vegetables

Fluffy quinoa tossed with oven-roasted vegetables, fresh parsley, lemon juice, and olive oil.

Quinoa provides a light, nutty base for roasted zucchini, bell pepper, and red onion in this colorful vegetable dish. Lemon juice, garlic, and fresh parsley bring the ingredients together for a satisfying lunch or dinner.

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By Jentezen Reed, Ph.D. October 14, 2026 Blue Regions contributor

Prep

15 min

Cook

30 min

Total

45 min

Serves

4

Difficulty

Easy

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About this recipe

This dish pairs protein-containing quinoa with a generous portion of roasted vegetables. The vegetables cook on one tray while the quinoa simmers separately, so both components are ready at roughly the same time. Tossing the quinoa with lemon dressing while it is still warm helps distribute the flavor. The result works as a meat-free main meal, a packed lunch, or a side for grilled fish.

What you'll need

Ingredients

Servings 4
  • 1 cup
  • 2 cups
  • 1 medium
  • 1 medium
  • 1 medium
  • 1 cup
  • 2 tbsp
  • 3 cloves
  • 0.5 tsp
  • 0.5 tsp
  • 0.25 tsp
  • 2 tbsp
  • 1 tsp
  • 0.25 cup
  • 0.25 cup

Let's cook

Step-by-step instructions

01

Step 1

Preheat the oven to 425°F (220°C). Line a large baking sheet with parchment paper.

Step 1 of Lemon-Herb Quinoa with Roasted Vegetables
02

Step 2

Place the zucchini, bell pepper, red onion, and cherry tomatoes on the baking sheet. Toss with 1 tablespoon of olive oil, the oregano, half the salt, and the black pepper. Add the optional third garlic clove if desired.

Step 2 of Lemon-Herb Quinoa with Roasted Vegetables
03

Step 3

Spread the vegetables in a single layer and roast for 20 to 25 minutes, turning once halfway through, until tender and lightly browned.

Step 3 of Lemon-Herb Quinoa with Roasted Vegetables
04

Step 4

While the vegetables roast, place the rinsed quinoa and 2 cups of water in a saucepan. Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes, or until the water is absorbed.

Step 4 of Lemon-Herb Quinoa with Roasted Vegetables
05

Step 5

Remove the quinoa from the heat and let it stand, covered, for 5 minutes. Fluff with a fork.

Step 5 of Lemon-Herb Quinoa with Roasted Vegetables
06

Step 6

In a small bowl, whisk together the lemon juice, lemon zest, minced garlic, remaining tablespoon of olive oil, and remaining salt.

Step 6 of Lemon-Herb Quinoa with Roasted Vegetables
07

Step 7

Transfer the warm quinoa to a large serving bowl. Add the roasted vegetables and pour the lemon dressing over the mixture.

Step 7 of Lemon-Herb Quinoa with Roasted Vegetables
08

Step 8

Toss gently to combine, then fold in the chopped parsley and optional toasted almonds.

Step 8 of Lemon-Herb Quinoa with Roasted Vegetables
09

Step 9

Taste and adjust the lemon juice, salt, or pepper as needed. Serve warm or at room temperature.

Step 9 of Lemon-Herb Quinoa with Roasted Vegetables

Nutrition

Nutritional information

Calories

365

Protein

11g

Carbohydrates

48g

Fat

15g

Fiber

8g

Kitchen notes

Notes

Nutrition values are estimates per serving, including the optional almonds. Quinoa is naturally gluten-free, but check packaging for cross-contact warnings if strict gluten avoidance is necessary. Vegetable sizes and oven performance can affect roasting time.

Tips

Rinse quinoa thoroughly under cold running water before cooking to remove its natural coating, which can taste bitter. Spread the vegetables in a single layer so they roast rather than steam. If the quinoa looks wet after cooking, leave it covered off the heat for 5 minutes, then fluff it with a fork.

Substitutions

Replace zucchini with eggplant or broccoli. Use yellow or orange bell pepper instead of red. Fresh mint or basil can replace some of the parsley. Pumpkin seeds can replace the optional almonds. For a more substantial meal, serve with chickpeas or white beans.

Serving suggestions

Serve warm with extra lemon juice and chopped parsley. Pair with a cucumber and tomato salad, roasted chickpeas, or grilled vegetables. It also works well alongside baked fish or grilled chicken if a non-vegetarian meal is preferred.

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Our Editorial Standards

Blue Regions reviews recipes and related content before publication and makes corrections or updates when needed. Nutrition information, where provided, is an estimate and may vary. We may use AI tools to assist with writing and visual content. Some images may be AI-generated illustrations rather than photographs of the actual dish. We remain responsible for the content we publish.

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