Incontinence-Friendly Recipe of the Month: Roasted Vegetable and Quinoa Harvest Bowls

Looking for a simple healthy weeknight meal that still packs in the flavor? No need to slave over the stove for hours to create a delicious dish. This bowl is also perfect for lunches on the go or a picnic with your family. Particularly for those with incontinence, there are many identified ingredients that can make symptoms worse and this recipe avoids those known irritants and delivers delicious, fall flavor!

roasted-vegetables-and-quinoa

Ingredients:

  • 4 whole carrots, peeled and quartered (large pieces halved)
  • 1 1/2 cups quartered baby yellow potatoes
  • 2 cups halved Brussels sprouts
  • 2 Tbsp. maple syrup, divided
  • 2 Tbsp. olive oil, divided
  • Healthy pinch each sea salt + black pepper
  • 1 Tbsp. chopped fresh rosemary (or dried)

Quinoa:

  • 1 cup white quinoa, well rinsed + drained
  • 1 3/4 cups water
  • Pinch sea salt

Sauce:

  • 1/2 cup tahini
  • 1 lemon, juiced (~3 Tbsp.)
  • 2-3 Tbsp. maple syrup

Directions:

  1. Preheat oven to 400 degrees F.
  2. Line a baking sheet with parchment paper.
  3. Place the carrots and potatoes on the sheet.
  4. Drizzle with 1 Tbsp. maple syrup, 1 Tbsp. olive oil, salt, pepper, and rosemary. Toss to combine.
  5. Bake for 12 minutes.
  6. While the vegetables are baking, heat a saucepan over medium-high heat.
  7. Once hot, add rinsed quinoa and lightly sautée before adding water to evaporate leftover moisture and bring out a nutty flavor.
  8. Cook for 2-3 minutes, stirring frequently. Then add water and a pinch of salt.
  9. Bring to a low boil over medium-high heat.
  10. Then reduce heat to a simmer and cover. Cook for 18-22 minutes or until liquid is absorbed and quinoa is fluffy.
  11. Open lid and fluff the quinoa with a fork. Tilt the lid, remove from the heat, and set aside.
  12. When the veggies are at the 12-minute mark, remove pan from the oven and add the Brussels sprouts.
  13. Top with remaining 1 Tbsp. oil, 1 Tbsp. maple syrup, and another pinch each of salt and pepper. Loosely toss to combine.
  14. Return pan to oven and roast for an additional 10-12 minutes or until Brussels sprouts are golden brown and the carrots and potatoes are fork tender. (This ensures that the potatoes and carrots are cooked through and the sprouts don’t get too soft.)
  15. Lastly, prepare dressing by adding tahini, lemon juice, and maple syrup to a small mixing bowl and whisking to combine. Add 2 Tbsp. of warm water at a time and whisk until thick but pourable. Taste and adjust flavor as needed.
  16. To serve, divide quinoa and vegetables between serving bowls and top with a generous drizzle of tahini sauce. Top with garnish of choice, such as pomegranate arils or fresh herbs.

Enjoy this healthy and satisfying bowl any day of the week! Prepare as your main dish or bring to a dinner party as a side. This comforting mix of veggies and quinoa is perfect for the chilly fall air. Recipe adapted from Minimalist Baker.