Of which 14.9 g sugars and 3.1 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Vitamin A (pumpkin) · Fiber (chickpeas) · Plant protein (chickpeas)
Allergens none
Quinoa bowl with roasted vegetables and chickpeas
A complete vegan bowl: quinoa, roasted vegetables and chickpeas.
Ingredients
- 150 g (5½ oz) quinoa
- 200 g (7 oz) pumpkin, diced
- 150 g (5½ oz) broccoli, cut into small florets
- 1 medium carrot, sliced into rounds (100 g / 3½ oz)
- 1 red bell pepper, cut into strips (150 g / 5½ oz)
- 200 g (7 oz) cooked chickpeas, drained
- 3 tbsp extra-virgin olive oil (30 g / 1 oz)
- 1 tsp ground cumin (2 g)
- ½ tsp sweet paprika (1 g)
- salt and black pepper, to taste
- 300 ml (1¼ cups) water
Method
- Preheat the oven to 200 °C (400 °F). In a large bowl, toss the pumpkin, broccoli, carrot and bell pepper with 2 tbsp of the olive oil, the cumin, paprika, salt and pepper.
- Spread the vegetables on a baking sheet without crowding them and roast for 25–30 minutes, until tender and golden at the edges.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “Vegan”. The English edition is coming soon.
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