Smoky Peanut Quinoa Bowl With Roasted Veggies and Chickpeas

Quick Recipe Version (TL;DR)

• Yield: 4 servings
• Prep Time: 20 minutes
• Cook Time: 30 minutes
• Total Time: 50 minutes

Quick Ingredients

• 1 cup uncooked quinoa, rinsed
• 2 cups water or vegetable broth
• 1 lb (about 5–6 medium) carrots, cut into batons
• 1 can (15 oz) chickpeas, drained and rinsed
• 3 tbsp olive oil, divided
• 1 tbsp maple syrup (for carrots)
• 1 tsp ground cumin + 1 tsp smoked paprika (for roasting)
• Salt and black pepper
• 1/3 cup creamy peanut butter
• 3–4 tbsp warm water (to thin dressing)
• 2 tbsp soy sauce or tamari
• 2 tbsp rice vinegar or lime juice
• 1 tbsp maple syrup or honey (for dressing)
• 1 tsp smoked paprika + pinch cayenne or chili flakes
• 2 cups baby spinach or mixed greens
• 1/4 cup roasted peanuts, roughly chopped (for topping)

Do This

• 1. Preheat oven to 400°F (200°C). Line a large baking sheet with parchment.
• 2. Toss carrots with 1.5 tbsp oil, 1 tbsp maple syrup, 1/2 tsp salt, and half the cumin/smoked paprika; spread on half the sheet.
• 3. Pat chickpeas dry; toss with 1.5 tbsp oil, remaining cumin/smoked paprika, salt, and pepper. Spread on other half of the sheet.
• 4. Roast 20–25 minutes, stirring once, until carrots are caramelized and chickpeas are golden and crisp.
• 5. Meanwhile, simmer rinsed quinoa with water or broth for 15 minutes; cover and steam off heat 5 minutes, then fluff.
• 6. Whisk peanut butter, warm water, soy sauce, vinegar or lime, maple syrup, smoked paprika, and cayenne until smooth and pourable.
• 7. To serve, add quinoa and greens to bowls, top with roasted carrots and chickpeas, drizzle generously with smoky peanut dressing, and finish with chopped peanuts.

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Why You’ll Love This Recipe

• A hearty, satisfying grain bowl with real stick-to-your-ribs substance, thanks to quinoa, chickpeas, and peanuts.
• Balanced flavors: sweet caramelized carrots, toasty chickpeas, and a tangy, smoky peanut dressing that ties everything together.
• Meal-prep friendly and highly customizable with whatever veggies and greens you have on hand.
• Naturally vegan and gluten-free (if you use tamari), yet crowd-pleasing and comforting enough for anyone at the table.

Grocery List

• Produce: Carrots, garlic, fresh ginger (optional but recommended), lime (or use rice vinegar instead), baby spinach or mixed greens, green onions or cilantro (optional garnish).
• Dairy: None required. Optional: feta cheese or plain yogurt (for serving, if you do not need it to be vegan).
• Pantry: Quinoa, canned chickpeas, olive oil, peanut butter, soy sauce or tamari, rice vinegar, maple syrup or honey, smoked paprika, ground cumin, cayenne pepper or chili flakes, salt, black pepper, roasted peanuts (for topping).

Full Ingredients

For the Roasted Carrots and Chickpeas

• 1 lb carrots (about 5–6 medium), peeled and cut into 2 x 1/2 inch batons or thick coins
• 1 can (15 oz) chickpeas, drained, rinsed, and patted very dry
• 3 tbsp olive oil, divided
• 1 tbsp maple syrup (or honey)
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp garlic powder (optional)
• 3/4 tsp fine sea salt, plus more to taste
• 1/4 tsp freshly ground black pepper

For the Quinoa Base

• 1 cup uncooked quinoa, rinsed under cold water
• 2 cups water or low-sodium vegetable broth
• 1/4 tsp fine sea salt

For the Smoky Peanut Dressing

• 1/3 cup creamy peanut butter (natural or regular)
• 3–4 tbsp warm water, plus more as needed to thin
• 2 tbsp soy sauce or tamari (use tamari for gluten-free)
• 2 tbsp rice vinegar or fresh lime juice
• 1 tbsp maple syrup or honey
• 1 tsp smoked paprika
• 1 small garlic clove, finely grated or minced (about 1/2 tsp)
• 1 tsp finely grated fresh ginger (optional but delicious)
• Pinch cayenne pepper or 1/4 tsp red pepper flakes (to taste)

For Serving and Assembly

• 2 cups lightly packed baby spinach, baby kale, or mixed salad greens
• 1/4 cup roasted peanuts, roughly chopped
• 2 green onions, thinly sliced (optional)
• Fresh cilantro leaves (optional)
• Lime wedges, for squeezing over the bowls (optional)

Step-by-Step Instructions

Step 1: Preheat the Oven and Prepare the Pan

Preheat your oven to 400°F (200°C) with a rack in the center. Line a large rimmed baking sheet with parchment paper for easy cleanup and to help prevent sticking. If you do not have parchment, lightly oil the pan instead.

Make sure the baking sheet is large enough to hold the carrots and chickpeas in a single layer. Crowding the pan will cause them to steam rather than roast and caramelize.

Step 2: Season the Carrots and Chickpeas

Place the cut carrots in a medium bowl. Add 1.5 tbsp olive oil, 1 tbsp maple syrup, 1/2 tsp salt, and half of the cumin and smoked paprika (about 1/2 tsp each), plus the garlic powder if using. Toss well until the carrots are evenly coated. Spread them out on one half of the prepared baking sheet in a single layer.

In the same bowl (no need to wash), add the well-dried chickpeas. Drizzle with the remaining 1.5 tbsp olive oil, sprinkle with the remaining 1/2 tsp cumin, 1/2 tsp smoked paprika, 1/4 tsp salt, and the black pepper. Toss to coat, then spread the chickpeas over the other half of the baking sheet in a single layer.

Step 3: Roast Until Caramelized and Crisp

Place the baking sheet in the preheated oven and roast for 20–25 minutes, stirring everything once around the 12-minute mark. The carrots are done when they are tender, browned at the edges, and glossy from the maple syrup. The chickpeas should be golden with some darker, toasty spots and a slightly crisp exterior.

If you like extra-crisp chickpeas, remove the carrots when they are done and continue roasting the chickpeas for an additional 5–10 minutes, shaking the pan occasionally to prevent burning.

Step 4: Cook the Quinoa

While the vegetables roast, cook the quinoa. Rinse the quinoa thoroughly under cold running water in a fine-mesh strainer for 30–60 seconds to remove any bitterness. Drain well.

In a small or medium saucepan, combine the rinsed quinoa, 2 cups water or vegetable broth, and 1/4 tsp salt. Bring to a boil over medium-high heat, then reduce the heat to low, cover with a tight-fitting lid, and simmer gently for 15 minutes.

After 15 minutes, remove the pan from the heat but keep it covered. Let it stand, undisturbed, for 5 more minutes to steam. Then uncover and fluff the quinoa with a fork, breaking up any clumps.

Step 5: Make the Smoky Peanut Dressing

In a medium bowl or large measuring cup, add the peanut butter, soy sauce or tamari, rice vinegar or lime juice, maple syrup, smoked paprika, garlic, ginger (if using), and cayenne or red pepper flakes.

Whisk in 3 tbsp warm water, starting slowly. Continue whisking until the dressing is smooth and creamy. If it seems too thick to drizzle, add more warm water 1 tbsp at a time, whisking after each addition, until you have a pourable consistency similar to heavy cream. Taste and adjust: add a pinch of salt if needed, more vinegar or lime for tang, or more maple syrup for sweetness.

Step 6: Prepare Greens and Toppings

While the quinoa and vegetables finish, prepare your fresh elements. Roughly chop the baby spinach or greens if the leaves are large. Slice the green onions and roughly chop the peanuts and cilantro, if using.

Set out four bowls for serving. This is also a good time to cut any lime wedges you plan to serve on the side. Having everything prepped makes assembly quick once the hot components are ready.

Step 7: Assemble the Grain Bowls

Divide the warm quinoa evenly among the four bowls, creating a bed for the toppings. Add a small handful of greens to each bowl, nestling them alongside or on top of the quinoa so they wilt just slightly from the heat.

Top each bowl with a generous portion of roasted carrots and chickpeas. Drizzle the smoky peanut dressing over the top, starting with about 2–3 tbsp per bowl and adding more to taste.

Finish with a sprinkle of chopped peanuts, sliced green onions, and cilantro. Serve immediately with lime wedges on the side for squeezing over just before eating.

Pro Tips

• Dry those chickpeas well. The drier they are before roasting, the crispier they will get. Pat them with a clean kitchen towel or paper towel after rinsing.
• Use warm water for the dressing. Warm (not hot) water helps peanut butter loosen quickly into a silky, lump-free sauce.
• Adjust spice to your comfort level. Start with a small pinch of cayenne and add more after tasting the dressing so it never becomes too spicy by accident.
• Batch cook quinoa. Make a double batch and store the extra for quick lunches. This bowl comes together in minutes when the grain is already cooked.
• Roast on high heat, but do not crowd the pan. A hot oven and space between pieces are key for caramelized carrots and crisp chickpeas instead of soft, steamed vegetables.

Variations

• Extra-veg loaded bowl: Add other roasting-friendly vegetables such as broccoli florets, cauliflower, or sliced red onion to the pan with the carrots. Keep the same seasonings and roast until tender and browned.
• Spicy chili-peanut version: Stir 1–2 tsp sriracha or another chili sauce into the peanut dressing and add a pinch of extra smoked paprika for a deeper, spicier punch.
• Non-vegan creamy twist: Top each bowl with crumbled feta or a spoonful of plain Greek yogurt for a tangy, cooling contrast to the smoky, nutty flavors.

Storage & Make-Ahead

For meal prep, store each component separately for best texture. The cooked quinoa, roasted carrots, and chickpeas can be refrigerated in airtight containers for up to 4 days. The smoky peanut dressing will keep for 5–6 days in a jar in the refrigerator; it may thicken as it chills, so whisk in a splash of warm water before serving to loosen it. The greens and fresh herbs are best stored unwashed or gently dried in a container lined with paper towels and used within 3–4 days.

To reheat, warm the quinoa, carrots, and chickpeas together in the microwave until hot or in a skillet with a splash of water or oil. Assemble the bowls with fresh greens and toppings, then drizzle with dressing just before serving. Fully assembled bowls can be packed for lunch, but keep the dressing separate and add it right before you eat for the best flavor and appearance.

Nutrition (per serving)

Approximate values per serving (1 of 4): about 620 calories; 23 g protein; 78 g carbohydrates; 24 g fat; 8 g saturated fat; 12 g fiber; 13 g sugar; 820 mg sodium (will vary with your brand of soy sauce and salt level). These numbers are estimates and will change if you add extra toppings, use broth instead of water, or modify the dressing.