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

This Vegetable and Quinoa Stir-Fry is a vibrant and nourishing dish packed with protein-rich chickpeas and lentils, fresh spinach, and sweet carrots, all enveloped in a savory garlic sauce. Perfect for a healthy midnight snack, this meal is both satisfying and quick to prepare.

Ingredients

• Quinoa - 1 cup (170g)
• Chickpeas (canned, drained) - 1 cup (240g)
• Lentils (cooked) - 1/2 cup (120g)
• Spinach - 2 cups (60g)
• Carrots (sliced) - 1 cup (130g)
• Garlic (minced) - 3 cloves
• Soy sauce - 2 tablespoons (30ml)
• Olive oil - 2 tablespoons (30ml)
• Sesame oil - 1 teaspoon (5ml)
• Ground black pepper - 1/2 teaspoon
• Salt - to taste
• Water - 2 cups (500ml)

Steps

1. Rinse and drain the quinoa, then combine it with 2 cups of water in a pot. Bring to a boil, reduce the heat, cover, and simmer for about 15 minutes until the quinoa is fluffy and water is absorbed.
2. While the quinoa is cooking, heat 2 tablespoons of olive oil in a large skillet or wok over medium heat. Add minced garlic and sauté for about 1 minute until fragrant.
3. Add sliced carrots to the skillet and cook for about 3-4 minutes, stirring occasionally, until they start to soften.
4. Stir in the chickpeas, cooked lentils, and spinach, cooking for another 3-5 minutes until the spinach wilts and everything is heated through.
5. Add the cooked quinoa to the skillet along with soy sauce, sesame oil, ground black pepper, and salt to taste. Mix everything thoroughly and cook for an additional 2 minutes.
6. Serve hot and enjoy your healthy midnight dish!

Nutrition

• Calories: 450
• Protein: 18 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: 0.5 L

Health Benefits

• High in protein and fiber, promoting satiety and digestive health.
• Rich in vitamins and minerals from vegetables, supporting overall health.

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