Quinoa and Rice Bowl

This Quinoa and Rice Bowl is a hearty and nutritious dish that combines the wholesome flavors of quinoa and rice with a variety of colorful vegetables. Topped with a zesty lemon-tahini dressing, it’s a delightful meal that's both satisfying and refreshing.

Ingredients

• Quinoa - 100 grams
• Brown rice - 100 grams
• Vegetable broth - 500 milliliters
• Olive oil - 2 tablespoons
• Red bell pepper - 1, diced
• Zucchini - 1, diced
• Carrot - 1, shredded
• Spinach - 100 grams, fresh
• Garlic - 2 cloves, minced
• Lemon juice - 2 tablespoons
• Tahini - 1 tablespoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Fresh parsley - 2 tablespoons, chopped

Steps

1. Rinse the quinoa and brown rice under cold water in a fine mesh strainer.
2. In a medium saucepan, combine the rinsed quinoa, brown rice, and vegetable broth. Bring to a boil over medium heat.
3. Once boiling, reduce the heat to low, cover, and simmer for 20 minutes or until the grains are tender and the liquid is absorbed.
4. While the grains are cooking, heat olive oil in a large skillet over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant.
5. Add the diced red bell pepper, zucchini, and shredded carrot to the skillet. Sauté for 5-7 minutes until the vegetables are tender.
6. Stir in the fresh spinach and cook until wilted, about 2 minutes. Season with salt and black pepper.
7. In a small bowl, whisk together the lemon juice, tahini, and a bit of water to create a smooth dressing. Adjust consistency as needed.
8. Once the quinoa and rice are done, fluff them with a fork and divide between two bowls.
9. Top each bowl with the sautéed vegetables and drizzle with the lemon-tahini dressing.
10. Garnish with chopped fresh parsley before serving.

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 65 g
• Fiber: 10 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from quinoa and tahini.
• High in fiber, promoting digestive health.

Tags