Savory Vegetable and Rice Bowl with Quinoa and Spices and Herbs

This Savory Vegetable and Rice Bowl combines the nuttiness of quinoa with vibrant vegetables and aromatic spices, creating a delightful and satisfying meal. Perfect for a kosher dinner, it's not only delicious but also packed with nutrients.

Ingredients

• Quinoa - 1/2 cup (90g)
• Brown rice - 1/2 cup (100g)
• Vegetable broth - 2 cups (480ml)
• Olive oil - 2 tablespoons (30ml)
• Red bell pepper - 1 medium, diced
• Zucchini - 1 medium, diced
• Carrot - 1 medium, diced
• Yellow onion - 1 small, chopped
• Garlic - 2 cloves, minced
• Ground cumin - 1 teaspoon (2g)
• Paprika - 1 teaspoon (2g)
• Dried oregano - 1 teaspoon (1g)
• Salt - 1/2 teaspoon (3g)
• Black pepper - 1/4 teaspoon (1g)
• Fresh parsley - 1/4 cup, chopped (15g)
• Lemon juice - 1 tablespoon (15ml)

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 heat to low, cover, and simmer for 20 minutes or until the grains are tender and the liquid is absorbed.
3. While the grains are cooking, heat olive oil in a large skillet over medium heat. Add onion and garlic, sautéing for 2-3 minutes until translucent.
4. Add the diced red bell pepper, zucchini, and carrot to the skillet. Cook for an additional 5-7 minutes until the vegetables are tender.
5. Stir in ground cumin, paprika, dried oregano, salt, and black pepper. Cook for another 2 minutes until the spices are fragrant.
6. Once the quinoa and rice are cooked, fluff them with a fork and add them to the skillet with the vegetables. Mix well to combine.
7. Remove from heat, stir in fresh parsley and lemon juice, and serve warm.

Nutrition

• Calories: 450
• Protein: 12 g
• Carbs: 75 g
• Fiber: 10 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber, promoting satiety and digestive health.
• Rich in vitamins and minerals from a variety of colorful vegetables.

Tags