Savory Vegetable and Rice Bowl with Quinoa

This Savory Vegetable and Rice Bowl with Quinoa combines hearty grains with a medley of colorful vegetables, making it a nutritious and satisfying meal. Perfect for a quick weeknight dinner, it’s packed with flavor and can be customized with your favorite veggies.

Savory Vegetable and Rice Bowl with Quinoa
30 minutes
Difficulty: Easy
American
400 kcal

Ingredients

  • Quinoa - 1/2 cup (90g)
  • Brown rice - 1/2 cup (90g)
  • Vegetable broth - 2 cups (480ml)
  • Olive oil - 2 tablespoons (30ml)
  • Red bell pepper - 1 medium, diced
  • Zucchini - 1 medium, diced
  • Carrot - 1 medium, diced
  • Red onion - 1/2 medium, diced
  • Garlic - 2 cloves, minced
  • Spinach - 2 cups (60g), chopped
  • Soy sauce - 2 tablespoons (30ml)
  • Ground cumin - 1 teaspoon (2g)
  • Salt - to taste
  • Pepper - to taste
  • Fresh parsley - 2 tablespoons (8g), chopped

Steps

  1. Rinse quinoa and brown rice under cold water until the water runs clear.
  2. In a medium saucepan, combine quinoa, brown rice, and vegetable broth. Bring to a boil, then reduce to a simmer, cover, and cook for about 20 minutes or until grains are tender and liquid is absorbed.
  3. While the grains are cooking, heat olive oil in a large skillet over medium heat.
  4. Add diced red bell pepper, zucchini, carrot, and red onion to the skillet. Sauté for about 5-7 minutes until vegetables are tender.
  5. Add minced garlic and sauté for an additional 1-2 minutes until fragrant.
  6. Stir in the chopped spinach, soy sauce, ground cumin, salt, and pepper. Cook until spinach wilts, about 2-3 minutes.
  7. Once the grains are cooked, fluff them with a fork and divide them between two bowls.
  8. Top each bowl with the sautéed vegetable mixture and garnish with fresh parsley. Serve warm.

Nutrition

  • Calories: 400
  • Protein: 12 g
  • Carbs: 65 g
  • Fiber: 10 g
  • Sugar: 5 g
  • Sodium: 600 mg
  • Cholesterol: 0 mg
  • Total Fat: 12 g
  • Saturated Fat: 1 g
  • Unsaturated Fat: 11 g
  • Water: 0.4 L

Health Benefits

  • Rich in plant-based protein from quinoa and brown rice.
  • High in fiber, promoting digestive health.
  • Loaded with vitamins and minerals from a variety of vegetables.

Tags

AmericanKosherDinner