Rice and Quinoa

This Rice and Quinoa dish is a delightful blend of fluffy rice and nutty quinoa, seasoned with fresh herbs and spices, making it a wholesome and flavorful side. Perfect for any meal, it’s not only delicious but also packs a nutritious punch.

Ingredients

• White rice - 1/2 cup (100g)
• Quinoa - 1/2 cup (90g)
• Water - 2 cups (480ml)
• Olive oil - 1 tablespoon (15ml)
• Garlic - 2 cloves, minced
• Onion - 1 small, finely chopped
• Carrot - 1 small, diced
• Bell pepper - 1/2 medium, diced
• Salt - 1/2 teaspoon (3g)
• Black pepper - 1/4 teaspoon (1g)
• Fresh parsley - 2 tablespoons, chopped

Steps

1. Rinse the quinoa under cold water to remove any bitterness, then drain.
2. In a medium saucepan, combine the rinsed quinoa, white rice, and water. Bring to a boil over medium-high heat.
3. Once boiling, reduce the heat to low, cover, and simmer for 15 minutes until water is absorbed and grains are tender.
4. Meanwhile, heat olive oil in a skillet over medium heat. Add minced garlic and chopped onion, sautéing until the onion is translucent, about 3-4 minutes.
5. Add the diced carrot and bell pepper to the skillet, cooking for another 5 minutes until softened.
6. Once the rice and quinoa are done, fluff them with a fork and add them to the skillet with the sautéed vegetables.
7. Season with salt and black pepper, and mix well to combine all ingredients.
8. Remove from heat and stir in the chopped fresh parsley before serving.

Nutrition

• Calories: 320
• Protein: 9 g
• Carbs: 58 g
• Fiber: 5 g
• Sugar: 2 g
• Sodium: 250 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.48 L

Health Benefits

• High in protein and fiber, promoting satiety and digestive health.
• Rich in vitamins and minerals from vegetables, supporting overall wellness.

Tags