Vegetable and Quinoa Stir-Fry with Garlic Sauce and Chickpeas and Lentils and Spinach

This Vegetable and Quinoa Stir-Fry is a vibrant, nutrient-packed dish that combines the wholesome goodness of quinoa, chickpeas, lentils, and fresh spinach, all coated in a fragrant garlic sauce. Perfect for a healthy midnight snack, this meal is both satisfying and quick to prepare.

Vegetable and Quinoa Stir-Fry with Garlic Sauce and Chickpeas and Lentils and Spinach
30 minutes
Difficulty: Easy
American
450 kcal

Ingredients

  • Quinoa - 100 grams
  • Chickpeas - 200 grams, canned, drained and rinsed
  • Lentils - 100 grams, cooked
  • Spinach - 100 grams, fresh
  • Bell pepper - 1 medium, diced
  • Carrot - 1 medium, julienned
  • Broccoli - 100 grams, cut into small florets
  • Garlic - 3 cloves, minced
  • Soy sauce - 2 tablespoons
  • Olive oil - 2 tablespoons
  • Sesame oil - 1 teaspoon
  • Black pepper - to taste
  • Salt - to taste
  • Green onions - 2, chopped (for garnish)

Steps

  1. Rinse the quinoa under cold water, then combine it with 200 ml of water in a pot. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes until water 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 minced garlic and sauté for about 30 seconds until fragrant.
  3. Add the diced bell pepper, julienned carrot, and broccoli florets to the skillet. Stir-fry for 5-7 minutes until the vegetables are tender but still crisp.
  4. Stir in the cooked chickpeas and lentils, and cook for an additional 3 minutes to heat through.
  5. Add the spinach to the skillet, followed by the cooked quinoa, soy sauce, sesame oil, and black pepper. Toss everything together and cook for another 2-3 minutes until the spinach wilts.
  6. Taste and adjust salt and pepper if needed. Remove from heat and serve hot, garnished with chopped green onions.

Nutrition

  • Calories: 450
  • Protein: 20 g
  • Carbs: 70 g
  • Fiber: 15 g
  • Sugar: 5 g
  • Sodium: 500 mg
  • Cholesterol: 0 mg
  • Total Fat: 12 g
  • Saturated Fat: 1.5 g
  • Unsaturated Fat: 10.5 g
  • Water: 0.3 L

Health Benefits

  • Rich in plant-based protein from quinoa, chickpeas, and lentils.
  • High in dietary fiber, promoting digestive health.
  • Loaded with vitamins and minerals from a variety of colorful vegetables.
  • Low in saturated fat, supporting heart health.

Tags

AmericanHealthyMidnight