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This 21 Day Daniel Fast Recipe with Roasted Vegetables delivers deeply roasted flavors with simple plant based ingredients and no oil. The meal showcases vibrant vegetables and hearty chickpeas layered over fluffy quinoa and brought together with a creamy tahini lemon dressing. My family always requests this for weeknight dinners when we want something comforting and nourishing yet light.
My kids were skeptical at first but now gobble up every bite. I make this whenever we need dinner for all tastes and dietary needs.
Ingredients
- Sweet potatoes cubed for sweetness and fiber: Pick ones that feel heavy for their size
- Carrots sliced thick for extra texture: Seek firm carrots with little flex
- Red bell pepper diced for color and bright flavor: Look for deeply colored peppers that feel dense
- Chickpeas canned for plant protein and heartiness: Rinse and dry them well for crisping
- Sodium free vegetable broth: This adds moisture while keeping the blend salt free. Taste your broth before using
- Balsamic vinegar: To round out the caramelized flavors. Aged vinegar is best for richness
- Smoked paprika: Gives a craveworthy depth of flavor. Use fresh good quality for best results
- Garlic powder: For complexity and a savory kick. Always check the date for potency
- Cumin: Adds a nutty note. Use whole seeds if substituting and toast them first
- Kosher salt: Essential for bringing out the natural sweetness of each roast ingredient
- Black pepper: For warmth and gentle spiciness
- Tri color quinoa for a hearty and feeling base: Rinse well to remove bitterness
- Water: To cook the quinoa, filtered if possible for pure flavor
- Raw tahini: For the creamy dressing. Stir well before measuring to blend the oils
- Fresh lemon juice: For brightness and zing. Use a juicy ripe lemon for max flavor
- Garlic minced: To infuse the dressing with depth
- Fresh parsley chopped for freshness and color: Flat leaf parsley is easiest to chop fine
Instructions
- Preheat and Prepare:
- Set the oven to four hundred degrees Fahrenheit two hundred degrees Celsius and line a large rimmed baking sheet with parchment paper so the roasting stays oil free and clean up is a breeze
- Mix the Vegetables and Chickpeas:
- In a large bowl combine cubed sweet potatoes sliced carrots chopped red bell pepper and rinsed chickpeas. Drizzle with sodium free vegetable broth and the balsamic vinegar. Toss well to coat every piece and bean
- Season Everything:
- Sprinkle smoked paprika garlic powder cumin kosher salt and black pepper all over your veggie and bean mix. Toss again until every ingredient is dusted
- Arrange and Roast:
- Spread everything into a single even layer on your baking sheet. Place in the oven for thirty minutes flipping the mixture halfway so everything browns and crisps evenly. The chickpeas should feel firm and the sweet potatoes fork tender
- Toast and Cook the Quinoa:
- While the veggies roast heat a saucepan over medium. Toast the dry quinoa for two minutes stirring to unlock nutty flavor. Add two cups water bring to a boil then lower the heat cover and simmer fifteen minutes until the water is absorbed. Fluff gently with a fork
- Make the Tahini Dressing:
- In a bowl whisk tahini together with lemon juice minced garlic and chopped parsley. If it feels too thick add a splash of warm water until it pours smoothly
- Assemble the Bowls:
- Spoon fluffy quinoa into each dish then top with the hot roasted mix. Finish with a generous drizzle of tahini lemon sauce and a sprinkle of extra parsley if desired
Sweet potatoes are my favorite for this recipe because they soak up the smoky spices and the balsamic vinegar. My youngest always picks out the carrots first since they get perfectly caramelized in the oven. This recipe often brings us together at the table after busy days.
Storage Tips
Store any leftovers in a tightly lidded container in the fridge. Roasted veggies soften but keep well for three days. Keep the tahini dressing in a separate jar and stir it before using. This helps everything taste fresh upon serving.
Ingredient Substitutions
Swap butternut squash or pumpkin for sweet potatoes for an autumn twist. Add zucchini or broccoli instead of red bell pepper to use up what you have. Use white quinoa or millet if tri color quinoa is unavailable just adjust the cook time. For extra heat try adding a pinch of chipotle powder to the veggie mix.
Serving Suggestions
Serve warm for a hearty dinner or cold for an energizing packed lunch. This makes a filling main but also works next to a crisp green salad or simple soup. If you roast extra veggies they make great wraps or, tucked into a pita the next day.
Cultural and Historical Context
This meal draws inspiration from the Daniel Fast which follows a plant based unprocessed approach rooted in biblical tradition. It emphasizes simplicity plant forward eating and nourishment. You will not find added sweeteners or processed oils and every ingredient feels honest and filling. This way of eating is often chosen for spiritual reasons but equally appeals to anyone seeking fresh whole foods.
Seasonal Adaptations
In spring swap carrots for asparagus or spring onions and add lots of fresh herbs. For summer use zucchini and cherry tomatoes for more color and juiciness. In autumn sub in cubes of apple or pear with root veggies for a subtle sweet element.
This recipe is flavor packed and makes plant based eating feel exciting and satisfying. Enjoy nourishing yourself and your family one hearty bowl at a time.
Recipe FAQs
- → Can I substitute other vegetables in this bowl?
Absolutely! Broccoli, zucchini, or cauliflower work well and can be swapped in based on what's in season or on hand.
- → How do I keep the roasted vegetables crisp?
Spread them in a single layer on the baking sheet and avoid overcrowding, which helps them brown evenly and stay crisp.
- → Is this bowl suitable for meal prep?
Yes, the components keep well in the fridge for up to 4 days. Store dressing separately and add just before serving.
- → Can I make the dressing ahead of time?
Definitely. Prepare the tahini dressing up to 5 days in advance and store refrigerated in a sealed container.
- → What can I serve with this dish for extra protein?
Sunflower seeds, pumpkin seeds, or extra chickpeas can boost plant-based protein content in each bowl.