Quinoa Bowl with White Beans and Roasted Vegetables
If you’re looking for an easy-to-chew meal with mild flavors, this is it!
I like to have meal ideas I can share with clients who struggle with sores in their mouth and throat.
If you need to focus on high protein, nutrient-dense meal options, consider trying this recipe!
The vegetables in this recipe are naturally mild. Roast them with a generous amount of olive oil to add flavor, calories, and make all of those fat-soluble vitamins and carotenoids easier for your body to absorb!
Ingredients for the recipe!
Using beans and quinoa automatically adds a helpful dose of all macronutrients (fat, carbs, protein) and fiber. The parmesan cheese on top doesn’t hurt either!
Almost ready to eat!
Recipe Time!
Quinoa Bowl with White Beans & Roasted Vegetables
Ingredients
2 carrots - peeled and cut into bite-sized pieces
1 cup raw butternut squash, skin and seeds removed, cut into bite-sized pieces
1/2 cup uncooked quinoa, rinsed
1/2 cup white beans (Great Northern or Cannellini beans), rinsed well
2 TBSP olive oil, plus more for drizzling if desired
1 cup chicken broth
1 cup raw spinach
1/4 cup grated Parmesan cheese (if desired)
Salt and pepper* to taste
*don’t use pepper if your mouth is sore
Directions
Place the cut up carrots and butternut squash onto a sheet pan and drizzle with olive oil.
Either use your hands or a spoon to mix the vegetables and help the olive oil coat each piece.
Add salt and pepper to taste.
Cook in an oven preheated to 350 degrees F for 30-40 minutes. Cook time will vary based on the size of vegetable pieces and your oven. Check for doneness and stir every 20 minutes or so. The pieces should be soft and easy to pierce with a fork when done.
While the vegetables are roasting, place the chicken broth in a sauce pan and bring to a boil. Add the rinsed quinoa and cook per package directions. Place to the side when done.
Once the vegetables are soft and the quinoa is done, add the washed raw spinach to a separate pan and saute on the stove in a little olive oil until the spinach is soft and just wilted. Add the beans and stir until warmed.
Add the roasted vegetables and quinoa to the pan of spinach and beans and stir.
Remove from the stove and place in a serving bowl. Top with grated Parmesan cheese if desired and serve!
Enjoy!
Leave a comment and let me know what you think of the recipe!
Hi, I’m Amber!
I am a registered dietitian and cancer nutrition specialist. I’m so glad you’re here!