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

This Balsamic Roasted Vegetable and Chickpea Stir-Fry is a vibrant and hearty dish that combines roasted veggies, protein-rich chickpeas, and a medley of lentils and quinoa. It's a nourishing, flavor-packed meal that's perfect for a cozy dinner.

Ingredients

• Red bell pepper - 1, diced
• Zucchini - 1 medium, diced
• Carrot - 1 large, sliced
• Red onion - 1 small, chopped
• Garlic - 2 cloves, minced
• Chickpeas - 1 cup, cooked or canned, drained and rinsed
• Balsamic vinegar - 2 tablespoons
• Olive oil - 1 tablespoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Cooked lentils - 1/2 cup
• Cooked quinoa - 1/2 cup
• Cooked rice - 1/2 cup
• Fresh parsley - 2 tablespoons, chopped

Steps

1. Preheat the oven to 200°C (400°F).
2. In a large bowl, combine the diced red bell pepper, zucchini, carrot, red onion, and minced garlic.
3. Drizzle the olive oil and balsamic vinegar over the vegetables, then season with salt and black pepper. Toss to coat evenly.
4. Spread the vegetables on a baking sheet in a single layer and roast in the oven for 20 minutes, stirring halfway through.
5. While the vegetables are roasting, prepare the lentils, quinoa, and rice according to package instructions if not already cooked.
6. In a large skillet over medium heat, add the roasted vegetables and chickpeas. Stir-fry for 5 minutes to combine and heat through.
7. Add the cooked lentils, quinoa, and rice to the skillet, stirring to mix all the ingredients well. Cook for an additional 2-3 minutes until heated through.
8. Remove from heat, garnish with fresh parsley, and serve hot.

Nutrition

• Calories: 430
• Protein: 18 g
• Carbs: 70 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 250 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber from chickpeas and lentils, promoting satiety and digestive health.
• Rich in vitamins and minerals from a variety of vegetables, supporting overall health.

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