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

This Balsamic Roasted Vegetable and Chickpea Stir-Fry is a vibrant and nutritious combination of roasted veggies, hearty chickpeas, and protein-rich quinoa and lentils. Perfect for a satisfying Kosher American dinner, it's both flavorful and easy to prepare.

Ingredients

• Zucchini - 1 medium, diced
• Red bell pepper - 1 medium, diced
• Carrot - 1 medium, sliced
• Red onion - 1 medium, diced
• Cherry tomatoes - 1 cup, halved
• Chickpeas - 1 can (400g), drained and rinsed
• Balsamic vinegar - 2 tablespoons
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Quinoa - 1/2 cup (uncooked)
• Green lentils - 1/4 cup (uncooked)
• Rice - 1/4 cup (uncooked)
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - for garnish

Steps

1. Preheat the oven to 200°C (400°F).
2. In a large mixing bowl, combine diced zucchini, red bell pepper, carrot, red onion, cherry tomatoes, and chickpeas.
3. In a small bowl, whisk together balsamic vinegar, olive oil, minced garlic, salt, and pepper.
4. Pour the balsamic mixture over the vegetables and chickpeas, tossing to coat evenly.
5. Spread the mixture in a single layer on a baking sheet and roast in the preheated oven for 20-25 minutes, or until vegetables are tender and slightly caramelized.
6. While the vegetables are roasting, rinse the quinoa, lentils, and rice under cold water.
7. In a saucepan, combine quinoa and lentils with 1 1/4 cups of water. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes.
8. In a separate saucepan, combine rice with 1/2 cup of water. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes.
9. Once the vegetables are roasted and the grains are cooked, combine the quinoa, lentils, and rice in a large bowl, mixing well.
10. Serve the roasted vegetable and chickpea mixture over the grain blend, garnishing with fresh parsley.

Nutrition

• Calories: 540
• Protein: 20 g
• Carbs: 90 g
• Fiber: 18 g
• Sugar: 7 g
• Sodium: 350 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.5 L

Health Benefits

• Rich in fiber, promoting digestive health.
• High in plant-based protein, supporting muscle maintenance.

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