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

This Balsamic Roasted Vegetable and Chickpea Stir-Fry is a vibrant and nutritious dish that combines the earthy flavors of roasted vegetables with protein-packed chickpeas and quinoa. It's a perfect balance of textures and tastes, making it a delightful and wholesome meal for any night of the week.

Ingredients

• Red bell pepper - 1, diced
• Zucchini - 1 medium, diced
• Carrot - 1 medium, sliced
• Red onion - 1 small, diced
• Cherry tomatoes - 200 grams, halved
• Chickpeas - 1 can (400 grams), drained and rinsed
• Balsamic vinegar - 2 tablespoons
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Quinoa - 1/2 cup (90 grams), rinsed
• Lentils - 1/2 cup (100 grams), rinsed
• Vegetable broth - 2 cups (480 ml)
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley - for garnish

Steps

1. Preheat your oven to 200°C (400°F).
2. In a large bowl, combine the diced red bell pepper, zucchini, carrot, red onion, cherry tomatoes, chickpeas, balsamic vinegar, olive oil, minced garlic, salt, and black pepper. Toss to coat evenly.
3. Spread the vegetable and chickpea mixture onto a baking sheet lined with parchment paper. Roast in the preheated oven for 25 minutes, or until the vegetables are tender and slightly caramelized.
4. While the vegetables are roasting, rinse the quinoa and lentils under cold water.
5. In a medium saucepan, combine the rinsed lentils and vegetable broth. Bring to a boil, then reduce to a simmer, cover, and cook for about 20 minutes, or until the lentils are tender but not mushy.
6. In a separate pot, add the rinsed quinoa and 1 cup of water. Bring to a boil, then reduce to a simmer, cover, and cook for about 15 minutes, or until the quinoa is fluffy and the water is absorbed.
7. Once the vegetables are done roasting, combine them with the cooked quinoa and lentils in a large mixing bowl. Toss to combine thoroughly.
8. Serve warm, garnished with fresh parsley.

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 70 g
• Fiber: 18 g
• Sugar: 6 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from chickpeas and lentils.
• High in fiber, which aids in digestion and promotes a feeling of fullness.

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