Savory Quinoa and Vegetable Bowl

This Savory Quinoa and Vegetable Bowl is a nourishing blend of protein-packed quinoa and vibrant vegetables, ideal for a healthy American lunch. Packed with flavor and nutrients, it offers a satisfying meal that is both delicious and wholesome.

Savory Quinoa and Vegetable Bowl
30 minutes
Difficulty: Easy
American
350 kcal

Ingredients

  • Quinoa - 1 cup (170g)
  • Vegetable broth - 2 cups (480ml)
  • Olive oil - 2 tablespoons (30ml)
  • Red bell pepper - 1 medium, diced
  • Zucchini - 1 medium, diced
  • Carrot - 1 medium, diced
  • Spinach - 2 cups (60g), fresh
  • Garlic - 2 cloves, minced
  • Cumin - 1 teaspoon (2g)
  • Paprika - 1 teaspoon (2g)
  • Salt - 1/2 teaspoon (3g)
  • Black pepper - 1/4 teaspoon (1g)
  • Lemon - 1, juiced
  • Fresh parsley - 1/4 cup (15g), chopped

Steps

  1. Rinse the quinoa under cold water in a fine mesh strainer.
  2. In a medium saucepan, combine the rinsed quinoa and vegetable broth, bringing it to a boil over medium-high heat.
  3. Once boiling, reduce the heat to low, cover, and simmer for 15 minutes or until the quinoa is fluffy and the liquid is absorbed.
  4. While the quinoa is cooking, heat the olive oil in a large skillet over medium heat.
  5. Add the diced red bell pepper, zucchini, and carrot to the skillet. Sauté for about 5-7 minutes until the vegetables are tender.
  6. Stir in the minced garlic, cumin, paprika, salt, and black pepper, cooking for an additional 1-2 minutes until fragrant.
  7. Add the fresh spinach to the skillet and cook until wilted, about 2 minutes.
  8. Once the quinoa is cooked, fluff it with a fork and add it to the skillet with the sautéed vegetables.
  9. Drizzle with fresh lemon juice and mix well to combine everything evenly.
  10. Serve the quinoa and vegetable mixture in bowls, garnished with chopped parsley.

Nutrition

  • Calories: 350
  • Protein: 12 g
  • Carbs: 55 g
  • Fiber: 8 g
  • Sugar: 4 g
  • Sodium: 350 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, promoting satiety and digestive health.
  • Rich in vitamins and minerals from fresh vegetables, supporting overall well-being.

Tags

AmericanHealthyLunch