This Roasted Vegetables and Feta Bowl is a colourful and satisfying meal with fluffy quinoa, baby spinach, sweet roasted vegetables, crumbled feta and a squeeze of fresh lemon. The parsnips, carrots, beets and onion roast until tender and caramelized, adding so much natural sweetness and flavour to every bite.
It is a great bowl-style meal for lunch or dinner, with the quinoa making it filling, the spinach adding freshness and the feta bringing a lovely salty contrast to the roasted vegetables. Finished with fresh lemon, it is simple, wholesome and packed with flavour.
Calories in Roasted Vegetables and Feta Bowl
This recipe serves 4 and is 399 calories per serving.
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If you're following a calorie-controlled diet or a healthy eating plan, it's important to calculate your daily calorie needs using a reliable calorie calculator. The calorie counts provided are estimates and can vary depending on the exact ingredients and portion sizes you use. Using your own calculations helps ensure you're meeting your individual needs. A calorie calculator can help you make informed choices and stay on track with your goals.
See the recipe card for full nutritional estimation.
Ingredients Notes
To make this recipe you will need the following ingredients:
- Carrots: Carrots roast beautifully and add natural sweetness to the bowl. Roughly chop them into similar-sized pieces so they cook evenly with the other vegetables.
- Parsnips: Parsnips become tender and lightly caramelized when roasted, adding a lovely earthy sweetness that works really well with the feta and lemon.
- Red Onion: Red onion softens and sweetens in the oven, adding extra flavour to the roasted vegetables.
- Fresh Beets: Fresh beets add colour, sweetness and an earthy flavour to the bowl. Scrub them well before chopping, and keep in mind they can stain your hands and chopping board. They may also colour the other vegetables slightly as everything roasts together.
- Olive Oil: Just a small amount helps the vegetables roast and caramelize. Toss everything well so the vegetables are lightly coated before roasting.
- Mixed Herbs: dried mixed herbs add flavour to the vegetables
- Salt and Black Pepper: Simple seasoning is all you need for the roasted vegetables, as the feta, lemon and parsley add plenty of flavour once the bowl is assembled.
- Quinoa: Quinoa makes the bowl more filling and adds a lovely fluffy texture. Cooking it in vegetable stock instead of water gives it much more flavour.
- Vegetable Stock: Used to cook the quinoa and add extra flavour to the bowl. Use a good-quality stock for the best result, and adjust the seasoning depending on how salty your stock is.
- Baby Spinach: Baby spinach adds freshness and colour to the bowl. Serve it as the base, then add the warm quinoa and roasted vegetables on top so it wilts slightly.
- Feta Cheese: Crumbled feta adds a salty, creamy contrast to the sweet roasted vegetables.
- Fresh Lemon Wedges: A squeeze of fresh lemon brightens everything up and balances the sweetness of the roasted vegetables with the saltiness of the feta.
- Fresh Parsley: Used as a garnish at the end for a little freshness and colour. The roasted vegetables themselves are kept simple with just salt and pepper.
Once you've gathered all the ingredients and prepared them accordingly, you're all set to create this easy and delightful recipe.
See the recipe card for specific quantities and instructions.
Variations and Substitutes
There are plenty of ways to adapt this Roasted Vegetable and Feta Bowl depending on what you have on hand, whether you want to change the grains, swap the vegetables or add extra protein.
- Veggie Swaps: You can swap in other roasting vegetables such as sweet potato, butternut squash, courgette/zucchini, peppers, cauliflower or broccoli. Just try to cut everything into similar-sized pieces so they roast evenly.
- Grain Swap: Quinoa makes this bowl filling and adds a lovely fluffy texture, but you can swap it for rice, couscous, bulgur wheat, orzo, pearl barley or another grain of choice. Cooking the grain in vegetable stock instead of water will give it more flavour.
- Greens: Baby spinach adds freshness, but you can use mixed salad leaves, rocket/arugula, kale or chopped romaine lettuce instead. If using kale, massage it first with a little lemon juice to soften it.
- Cheese Swap: Feta adds a salty, creamy contrast to the sweet roasted vegetables. You can swap it for goat cheese, grilled halloumi, ricotta salata or a dairy-free feta alternative if needed.
- Add Protein: To make the bowl more filling, add grilled chicken, salmon, prawns/shrimp, chickpeas, lentils or a boiled egg. Chickpeas can also be roasted with the vegetables for extra texture.
- Vary the dressing: Fresh lemon brightens the whole bowl, but you can use balsamic vinegar, red wine vinegar or a simple lemon vinaigrette if you want more of a dressing.
- Herbs: Fresh parsley adds a simple fresh garnish, but coriander/cilantro, mint or basil would also work well depending on the flavour you want.
- Extra Crunch: Add toasted pumpkin seeds, sunflower seeds, walnuts, pecans or sliced almonds for extra texture.
Tips for Cooking Quinoa
Quinoa has a mild, slightly nutty flavour and a light, fluffy texture, making it a great alternative to rice for all kinds of meals.
- Use 2 parts liquid to 1 part quinoa. Cooking the quinoa in vegetable stock instead of water will give it more flavour.
- Add the quinoa and stock to a saucepan and bring to a boil.
- Reduce the heat to a simmer and cook until the stock has just been absorbed.
- Turn off the heat, cover the pan with a lid and leave for 15 minutes. The trapped steam will continue to cook the quinoa and leave it soft and fluffy.
- Fluff with a fork, then set aside to cool slightly before adding it to the bowl.
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Recipe Card
Roasted Vegetables and Feta Bowl
This Roasted Vegetable and Feta Bowl is a colourful and satisfying meal with fluffy quinoa, baby spinach, sweet caramelized vegetables, creamy feta and fresh lemon for a simple bowl packed with flavour and texture.
Ingredients
- 400g (14oz) carrots, chopped
- 400g (14oz) parsnips, chopped chopped
- 1 red onion, chopped
- 2 fresh beets, leaves removed, scrubbed and chopped (approx 200g/7oz)
- 1 tablespoon olive oil
- 1 teaspoon of dried mixed herbs
- Salt and black pepper, to season
- 170g (1 cup) uncooked quinoa, rinsed
- 480ml (2 cups) vegetable stock
- 4 handfuls baby spinach
- 160g (5.6oz) feta cheese, crumbled
- 1 lemon, cut into wedges
- Fresh parsley, finely chopped, to garnish
Instructions
- Preheat the oven to 180°C (fan), 200°C (conventional), 400°F or gas mark 6.
- Add the carrots, parsnips, red onion and beets to a large roasting tray. Season with the mixed herbs, salt and black pepper, then drizzle over the olive oil. Toss everything together until evenly coated.
- Roast in the oven for 35-45 minutes, stirring halfway through, until the vegetables are tender and nicely caramelized.
- Meanwhile, add the quinoa and vegetable stock to a saucepan and bring to a boil. Reduce the heat to a simmer and cook until the stock has just been absorbed.
- Turn off the heat, cover with a lid and leave for 15 minutes. The trapped steam will continue to cook the quinoa, leaving it soft and fluffy. Fluff with a fork and set aside.
- To assemble the bowls, divide the baby spinach between four bowls. Top with the cooked quinoa and roasted vegetables.
- Sprinkle over the crumbled feta, garnish with fresh parsley and serve with lemon wedges for squeezing over the top.
- Enjoy!
Notes
Please see below for full nutritional info and additional details about recipe:
- Calories - scroll down to nutritional info box
- WW Points and other Slimming or Weight Loss programs - due to plans regularly changing and updating, we recommend calculating with the official tools you get as a member to those plans to ensure accuracy of values.
- Gluten Free Friendly - use gluten free stock
- Vegetarian Friendly
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Nutrition Information
Yield
4Serving Size
1 SERVINGAmount Per Serving Calories 399Total Fat 12gSaturated Fat 4gUnsaturated Fat 0gCholesterol 35mgSodium 605mgCarbohydrates 58gFiber 6gSugar 12gProtein 18g
Nutritional information and values etc are an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate by the ingredients you use.
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