Savory Potato and Vegetable Stir-Fry with Lentils and Chickpeas and Quinoa

This savory potato and vegetable stir-fry is a vibrant and nutritious dish, combining hearty lentils, chickpeas, and fluffy quinoa for a wholesome dinner. It's a delightful blend of textures and flavors that makes for a satisfying meal.

Ingredients

• Potatoes - 200 grams, diced
• Carrots - 100 grams, julienned
• Bell pepper - 100 grams, sliced
• Zucchini - 100 grams, sliced
• Onion - 1 medium, chopped
• Garlic - 2 cloves, minced
• Cooked lentils - 100 grams
• Canned chickpeas - 100 grams, drained and rinsed
• Quinoa - 100 grams, rinsed
• Vegetable broth - 250 ml
• Olive oil - 2 tablespoons
• Soy sauce - 1 tablespoon
• Ground cumin - 1 teaspoon
• Ground paprika - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - for garnish

Steps

1. In a medium pot, add the rinsed quinoa and vegetable broth. Bring to a boil, then reduce to a simmer, cover, and cook for 15 minutes until the liquid is absorbed. Fluff with a fork and set aside.
2. In a large skillet or wok, heat the olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until translucent, about 2-3 minutes.
3. Add the diced potatoes to the skillet and cook for about 5 minutes, stirring occasionally until they begin to soften.
4. Stir in the julienned carrots, sliced bell pepper, and zucchini. Cook for another 5-7 minutes, or until the vegetables are tender.
5. Add the cooked lentils and chickpeas to the skillet, along with the soy sauce, ground cumin, and ground paprika. Season with salt and black pepper to taste. Stir well and cook for an additional 3-5 minutes to heat through.
6. Serve the vegetable stir-fry over a bed of quinoa, garnished with fresh parsley.

Nutrition

• Calories: 480
• Protein: 18 g
• Carbs: 80 g
• Fiber: 18 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1 g
• Unsaturated Fat: 11 g
• Water: 0.5 L

Health Benefits

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

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