Balsamic Roasted Vegetable and Chickpea Stir-Fry with Lentils and Quinoa

This Balsamic Roasted Vegetable and Chickpea Stir-Fry with Lentils and Quinoa is a vibrant, wholesome dish that offers a delightful blend of flavors and textures. Packed with nutritious ingredients, it makes for a satisfying and healthy dinner option.

Ingredients

• Bell pepper - 1 medium, chopped
• Zucchini - 1 medium, sliced
• Red onion - 1 small, diced
• Carrot - 1 medium, sliced
• Cherry tomatoes - 1 cup, halved
• Chickpeas - 1 can (400g), drained and rinsed
• Balsamic vinegar - 3 tablespoons
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Cooked lentils - 1 cup
• Quinoa - 1/2 cup, rinsed
• Vegetable broth - 1 cup
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - 2 tablespoons, chopped (for garnish)

Steps

1. Preheat the oven to 200°C (400°F).
2. In a large bowl, combine the chopped bell pepper, zucchini, red onion, carrot, cherry tomatoes, and chickpeas.
3. In a small bowl, whisk together the balsamic vinegar, olive oil, minced garlic, salt, and black pepper.
4. Pour the balsamic mixture over the vegetables and chickpeas, tossing to coat evenly.
5. Spread the mixture onto a baking sheet lined with parchment paper and roast in the oven for 25 minutes, or until the vegetables are tender and slightly caramelized.
6. While the vegetables are roasting, cook the quinoa. In a saucepan, combine the rinsed quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until the liquid is absorbed.
7. Once the quinoa is cooked, fluff it with a fork and stir in the cooked lentils.
8. Remove the roasted vegetables from the oven and fold them into the quinoa and lentil mixture.
9. Serve warm, garnished with fresh parsley.

Nutrition

• Calories: 480
• Protein: 18 g
• Carbs: 75 g
• Fiber: 15 g
• Sugar: 8 g
• Sodium: 350 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.3 L

Health Benefits

• Rich in plant-based protein from chickpeas and lentils, supporting muscle health.
• High in fiber, promoting digestive health and satiety.

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