Servings: 4
Prep Time: 15 minutes
Cook Time: 30 minutes
Ingredients
For the roasted vegetables:
- 1 medium zucchini, sliced into rounds
- 1 large bell pepper (red, orange, or yellow), chopped into bite-sized pieces
- 1 medium eggplant, cubed
- 1 cup cherry tomatoes, halved
- 1 cup green beans, trimmed
- 1 medium red onion, cut into wedges
- 1 tablespoon olive oil
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- ½ teaspoon turmeric (anti-inflammatory spice)
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
For the quinoa:
- 1 cup quinoa, rinsed
- 2 cups water or low-sodium vegetable broth
For the lemon-tahini dressing:
- 3 tablespoons tahini
- Juice of 1 lemon
- 1 tablespoon olive oil
- 1 garlic clove, minced
- 1 teaspoon ground ginger (anti-inflammatory)
- 2–3 tablespoons water (to thin)
- ¼ teaspoon sea salt
Optional toppings:
- 2 tablespoons pumpkin seeds (rich in magnesium for menopause support)
- 2 tablespoons fresh parsley, chopped
Instructions
- Preheat the oven: Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper.
- Prepare the vegetables: Place zucchini, bell pepper, eggplant, cherry tomatoes, green beans, and red onion on the baking sheet. Drizzle with olive oil and sprinkle with smoked paprika, cumin, turmeric, salt, and pepper. Toss to coat evenly.
- Roast the vegetables: Spread the vegetables in a single layer and roast for 25–30 minutes, stirring halfway through, until tender and lightly caramelized.
- Cook the quinoa: While the vegetables roast, combine quinoa and water (or vegetable broth) in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until the liquid is absorbed. Fluff with a fork and set aside.
- Make the dressing: In a small bowl, whisk together tahini, lemon juice, olive oil, garlic, ginger, and salt. Add water, one tablespoon at a time, until the dressing reaches your desired consistency.
- Assemble the bowls: Divide quinoa among four bowls. Top with roasted vegetables and drizzle with lemon-tahini dressing. Sprinkle with pumpkin seeds and fresh parsley, if desired.
- Serve and enjoy: Serve warm or at room temperature for a delicious, nutrient-packed meal.
Nutritional Information (Per Serving)
- Calories: 310
- Protein: 9g
- Carbohydrates: 34g
- Fiber: 8g
- Sugars: 6g
- Fat: 15g
- Saturated Fat: 2g
- Sodium: 260mg
- Magnesium: 80mg
- Vitamin C: 50% of the Daily Value
- Vitamin A: 60% of the Daily Value
Why This Recipe Works for Women Over 40 with Diabetes:
- Blood Sugar Balance:
Quinoa provides complex carbohydrates and protein, preventing blood sugar spikes. The high fiber content in vegetables also helps regulate blood sugar levels. - Menopause-Friendly Nutrients:
Pumpkin seeds add magnesium, which can alleviate symptoms like mood swings and poor sleep. Vegetables like zucchini and green beans are rich in phytonutrients and antioxidants to support hormonal balance. - Anti-Inflammatory Properties:
Ingredients like turmeric, ginger, and olive oil help reduce chronic inflammation, which is common in both diabetes and menopause.
Feel free to adjust based on your taste preferences or available ingredients! Ingredients like, mushrooms and carrots.