Introduction:
Grilled Eggplant and Mushroom Quinoa Bowls are a savory, wholesome dish packed with smoky flavors, hearty vegetables, and a satisfying combination of textures. The grilled eggplant and mushrooms create a deliciously rich, earthy base that pairs perfectly with fluffy quinoa, while the fresh parsley and crunchy pine nuts add layers of freshness and texture. A zesty lemon garlic tahini sauce with a hint of balsamic vinegar ties everything together, offering a tangy, creamy contrast to the charred vegetables.
This vegan and gluten-free recipe is perfect for a nutritious lunch, a light dinner, or a meal-prep option that you can make ahead. It’s high in protein, fiber, and essential vitamins, making it both a delicious and nourishing meal. Whether you’re a fan of eggplant or just looking for a new plant-based meal to try, this grilled eggplant and mushroom quinoa bowl will hit all the right notes.
Ingredients:
For the Grilled Vegetables:
- 1 medium eggplant, sliced into rounds
- 1 cup cremini or portobello mushrooms, thickly sliced
- 2 tbsp olive oil
- 1 tsp smoked paprika
- 1 tsp garlic powder
- ½ tsp ground cumin
- Salt and pepper, to taste
For the Quinoa:
- 1 cup quinoa, rinsed
- 2 cups vegetable broth (or water)
- 1 tbsp olive oil
- 1 tsp lemon zest (optional)
For the Lemon Garlic Tahini Sauce:
- ¼ cup tahini
- 2 tbsp fresh lemon juice
- 1 clove garlic, minced
- 1 tbsp balsamic vinegar
- 1-2 tbsp water (to thin, as needed)
- Salt and pepper, to taste
For the Toppings:
- ¼ cup fresh parsley, chopped
- 3 tbsp toasted pine nuts
- 1 tbsp extra virgin olive oil (for drizzling)
Preparation:
Step 1: Prepare the Quinoa
Start by rinsing your quinoa thoroughly under cold water to remove its natural bitterness. In a medium saucepan, bring 2 cups of vegetable broth (or water) to a boil. Add the rinsed quinoa, reduce the heat to low, cover, and simmer for 15-18 minutes or until the quinoa is cooked and the liquid has been absorbed. Fluff with a fork and stir in 1 tablespoon of olive oil and lemon zest, if desired. Set aside.
Step 2: Prepare the Grilled Eggplant and Mushrooms
Preheat your grill or grill pan over medium-high heat. In a large bowl, toss the eggplant rounds and mushroom slices with olive oil, smoked paprika, garlic powder, ground cumin, salt, and pepper, making sure they are well coated. Grill the eggplant and mushrooms for 3-4 minutes per side, until they have grill marks and are tender. If you prefer, you can also roast the vegetables in the oven at 425°F (220°C) for 20-25 minutes.
Step 3: Make the Lemon Garlic Tahini Sauce
While the vegetables are grilling, prepare the lemon garlic tahini sauce. In a small bowl, whisk together tahini, fresh lemon juice, minced garlic, balsamic vinegar, and a pinch of salt and pepper. Add water, 1 tablespoon at a time, until you reach a smooth, creamy consistency. The sauce should be pourable but not too thin.
Step 4: Toast the Pine Nuts
In a small dry skillet over medium heat, toast the pine nuts for 2-3 minutes, stirring frequently, until they are golden brown and fragrant. Be careful not to let them burn. Set aside.
Step 5: Assemble the Bowls
Divide the cooked quinoa between two bowls. Arrange the grilled eggplant and mushrooms on top of the quinoa. Drizzle generously with the lemon garlic tahini sauce. Finish with a sprinkling of fresh parsley, toasted pine nuts, and a drizzle of extra virgin olive oil for an extra layer of flavor.
COOKING Note:
- Grill Alternatives: If you don’t have access to a grill, you can achieve a similar charred effect by using a grill pan on the stove or broiling the vegetables in the oven for a few minutes after roasting.
- Eggplant Tips: For an even better texture, lightly salt the eggplant slices and let them sit for 10-15 minutes before grilling. This helps remove excess moisture and bitterness.
- Mushroom Types: Cremini, portobello, or even shiitake mushrooms all work wonderfully in this recipe. Opt for meatier varieties that hold up well to grilling.
Serving Suggestions:
This bowl is a complete meal on its own, but it can also be served alongside other Mediterranean-inspired dishes like tabbouleh, hummus, or a fresh cucumber-tomato salad. You can also serve it with pita bread or grilled flatbread for a heartier meal. If you’re looking to add a bit more protein, you can top the bowl with some grilled tofu, tempeh, or a fried egg.
Tips:
- Add Extra Veggies: Feel free to add more grilled or roasted vegetables, such as bell peppers, zucchini, or cherry tomatoes, to bulk up the bowl.
- Tahini Substitutes: If you don’t have tahini, you can substitute it with almond butter or sunflower seed butter for a slightly different flavor.
- Make It Creamier: If you prefer a creamier dressing, stir in a tablespoon of yogurt (plant-based or regular) into the tahini sauce.
- Meal Prep: This recipe is great for meal prep! Store the grilled veggies, quinoa, and tahini sauce separately in airtight containers, and assemble when ready to eat. The components can last up to 4 days in the fridge.
Prep Time:
15 minutes
Cooking Time:
25 minutes
Total Time:
40 minutes
Nutritional Information (Per Serving):
- Calories: 490 kcal
- Protein: 14g
- Sodium: 400mg
- Fiber: 10g
- Fat: 30g (from olive oil, pine nuts, and tahini)
- Carbohydrates: 45g
- Sugars: 4g
(Note: Nutritional values are approximate and may vary depending on specific ingredients used.)
Conclusion:
Grilled Eggplant and Mushroom Quinoa Bowls are a wonderful mix of bold flavors, hearty textures, and vibrant colors that make every bite exciting and nourishing. The smoky, grilled eggplant and mushrooms paired with nutty quinoa and crunchy pine nuts create a satisfying and balanced meal. The lemon garlic tahini sauce, with its tangy, garlicky richness, brings everything together with a flavorful punch, while the fresh parsley and balsamic drizzle add a burst of freshness and acidity.
Perfect for any meal of the day, these quinoa bowls are easy to prepare, completely customizable, and full of healthy, plant-based ingredients. Whether you’re looking for a meatless meal option or just want to add more vegetables to your diet, this recipe is sure to become a favorite in your kitchen.
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Grilled Eggplant and Mushroom Quinoa Bowls
- Total Time: 40 minutes
Ingredients
For the Grilled Vegetables:
- 1 medium eggplant, sliced into rounds
- 1 cup cremini or portobello mushrooms, thickly sliced
- 2 tbsp olive oil
- 1 tsp smoked paprika
- 1 tsp garlic powder
- ½ tsp ground cumin
- Salt and pepper, to taste
For the Quinoa:
- 1 cup quinoa, rinsed
- 2 cups vegetable broth (or water)
- 1 tbsp olive oil
- 1 tsp lemon zest (optional)
For the Lemon Garlic Tahini Sauce:
- ¼ cup tahini
- 2 tbsp fresh lemon juice
- 1 clove garlic, minced
- 1 tbsp balsamic vinegar
- 1–2 tbsp water (to thin, as needed)
- Salt and pepper, to taste
For the Toppings:
- ¼ cup fresh parsley, chopped
- 3 tbsp toasted pine nuts
- 1 tbsp extra virgin olive oil (for drizzling)
Instructions
Step 1: Prepare the Quinoa
Start by rinsing your quinoa thoroughly under cold water to remove its natural bitterness. In a medium saucepan, bring 2 cups of vegetable broth (or water) to a boil. Add the rinsed quinoa, reduce the heat to low, cover, and simmer for 15-18 minutes or until the quinoa is cooked and the liquid has been absorbed. Fluff with a fork and stir in 1 tablespoon of olive oil and lemon zest, if desired. Set aside.
Step 2: Prepare the Grilled Eggplant and Mushrooms
Preheat your grill or grill pan over medium-high heat. In a large bowl, toss the eggplant rounds and mushroom slices with olive oil, smoked paprika, garlic powder, ground cumin, salt, and pepper, making sure they are well coated. Grill the eggplant and mushrooms for 3-4 minutes per side, until they have grill marks and are tender. If you prefer, you can also roast the vegetables in the oven at 425°F (220°C) for 20-25 minutes.
Step 3: Make the Lemon Garlic Tahini Sauce
While the vegetables are grilling, prepare the lemon garlic tahini sauce. In a small bowl, whisk together tahini, fresh lemon juice, minced garlic, balsamic vinegar, and a pinch of salt and pepper. Add water, 1 tablespoon at a time, until you reach a smooth, creamy consistency. The sauce should be pourable but not too thin.
Step 4: Toast the Pine Nuts
In a small dry skillet over medium heat, toast the pine nuts for 2-3 minutes, stirring frequently, until they are golden brown and fragrant. Be careful not to let them burn. Set aside.
Step 5: Assemble the Bowls
Divide the cooked quinoa between two bowls. Arrange the grilled eggplant and mushrooms on top of the quinoa. Drizzle generously with the lemon garlic tahini sauce. Finish with a sprinkling of fresh parsley, toasted pine nuts, and a drizzle of extra virgin olive oil for an extra layer of flavor.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
Nutrition
- Calories: 490 kcal
- Sodium: 400mg
- Protein: 14g