Wednesday Group 3
Recipe description
It is 8:00 at night. You’ve just walked in the door, coming home after a long day. Between four classes, three hours at work and being in and out of the library, you are one tired college kid. And hungry too. With only fifteen minutes around noon to eat a granola bar and an apple it’s been a long day. You come home, ready to eat, go to the kitchen and grab… a frozen burrito??? Being in college is no joke. It’s busy and tiring and important to stay properly fueled to be able to function at the level you need. Just because college is expensive isn’t an excuse to skimp on nutrition and health. So skip that energy drink and have this roasted veggie quinoa bowl by Marianne Willams from the Real Simple Blog, this gives you an easy way to get the vitamins, protein, fiber, and natural energy from your food! And it’s easy too. Both the quinoa and the veggies can be prepared beforehand and kept in the fridge until you’re ready to put your bowl together, pop it in the microwave and enjoy a filling meal that will keep you ready to tackle whatever comes your way. The quinoa can be easily prepared and eaten with other meals, in salads or in place of rice, making the investment worth it. And while the vegetables listed are great options, they can be switched out with any of your other favorite root vegetables. All of which store for a fairly reasonable amount of time, letting you not have to stress about something rotting away in the fridge. Being highly customizable, easy to prepare AND nutritious, this roasted root veggie quinoa bowl is dish you won’t want to miss. Nor your roommates either once they smell the scents coming from the oven!
This recipe helps you perfect your chopping skills as you cut the squash and parsnips. Remember to hold a knife safely, hold the handle with your middle, ring, and pinky finger slightly bend your pointer finger on the back end of the blade creating a pinching effect with your thumb on the other side. Prepping the veggies beforehand, also called mise en place, helps save time. Trying to cut the vegetables evenly helps ensure an even roast and crispiness to the veggies.
Overall, this recipe is simple, delicious, and filling. Its hard to mess up so its a low stress recipe to get you through those busy nights!
Cost Breakdown
| Ingredient | Amount needed for recipe | Unit cost of ingredient | Recipe ingredient cost |
| Butternut squash | 10oz | $3.28/16 oz | $2.05 |
| Parships | 4 | $2.48/~3 | $3.31 |
| Brussel sprouts | 8oz | $2.98/16 oz | $1.49 |
| Red onion | 1 | $0.91 | $0.91 |
| Olive oil | 1/4 cup + 2 TBPS | $6.64/17 oz | $2.41 |
| Quinoa | 1 cup | $3.38/16 oz | $1.69 |
| Spinach | 3 cups | $4.98/16 oz | $3.75 |
| Apple cider vinegar | 1 TBSP | $4.48/16 fl oz | $0.045 |
| Dijon mustard | 1 tsp | $1.52/12 oz | $0.09 |
| Salt | 2 tsp | $1.67/26 oz | $0.03 |
| Hummus | 1/2 cup | $3.74/10 oz | $1.5 |
| Total recipe cost | $17.01 | ||
| Cost per serving | $4.25 |
Roasted Root Veggie Quinoa Bowl
Description
It is a quick and easy recipe that can be used for meal prepping. It is vegetarian and dairy-free if that is a preference. Overall, this recipe is protein-rich due to the root vegetables, quinoa, and hummus and contains both healthy fats and carbohydrates.
Ingredients
Instructions
- Preheat the oven to 450F while preparing the vegetables, cutting, washing, and seasoning. Once completed, the oven should be preheated now. Add the vegetables to the sheet pan and cook for about 20 minutes or until fork tender. (Flip halfway to make sure all sides get browned and crispy.) Let sit for about 5 minutes to cool off.
- While the vegetables are cooked, begin preparing the quinoa according to the package. When it is done transfer to a large bowl, and add spinach until it is slightly wilted.
- Whisk vinegar and mustard together with 2 Tbsp. of olive oil. Stir 2 Tbsp of vinaigrette into quinoa.
- Divide and serve ingredients, into bowls. Add hummus and/ or additional vinaigrette if desired.
Notes
- Add additional seasoning as desired
- Make roasted vegetables and prep quinoa ahead of time to eat throughout the week
- Spread vegetables in even layers between two pans if necessary
