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

This Vegetable and Quinoa Stir-Fry is a vibrant and nutritious dish packed with protein-rich chickpeas, lentils, and fresh vegetables. Tossed in a flavorful garlic sauce, it's the perfect healthy midnight meal that’s quick to prepare and satisfying.

Ingredients

• Quinoa - 1 cup (185g)
• Chickpeas (canned) - 1 cup (240g), drained and rinsed
• Lentils (canned) - 1 cup (240g), drained and rinsed
• Spinach - 2 cups (60g), fresh
• Carrots - 1 medium (70g), julienned
• Green peas - 1/2 cup (75g), frozen or fresh
• Garlic - 3 cloves, minced
• Soy sauce - 2 tablespoons (30ml)
• Sesame oil - 1 tablespoon (15ml)
• Olive oil - 1 tablespoon (15ml)
• Salt - 1/2 teaspoon (2g), or to taste
• Black pepper - 1/4 teaspoon (1g), or to taste
• Green onions - 2 stalks, chopped (for garnish)

Steps

1. Rinse the quinoa under cold water and cook it according to package instructions, usually by boiling in 2 cups of water for about 15 minutes until fluffy.
2. While the quinoa cooks, heat olive oil in a large skillet or wok over medium heat. Add minced garlic and sauté for about 1 minute until fragrant.
3. Add the julienned carrots and peas to the skillet, and cook for 3-4 minutes until they start to soften.
4. Stir in the chickpeas and lentils, and cook for another 2-3 minutes to heat through.
5. Add the fresh spinach and cooked quinoa to the skillet, and stir gently until the spinach wilts.
6. Pour in the soy sauce and sesame oil, mixing everything well. Season with salt and black pepper to taste.
7. Remove from heat and serve hot, garnished with chopped green onions.

Nutrition

• Calories: 420
• Protein: 18 g
• Carbs: 65 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

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

Tags