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

This Vegetable and Quinoa Stir-Fry is a colorful and nutritious dish, perfect for a late-night meal. Packed with protein from chickpeas and lentils, and loaded with vibrant vegetables, it's both satisfying and healthy.

Ingredients

• Quinoa - 1 cup (170g)
• Chickpeas - 1 cup (240g), canned or cooked
• Lentils - 1/2 cup (100g), cooked
• Spinach - 2 cups (60g), fresh
• Carrots - 1 medium (60g), sliced
• Peas - 1/2 cup (75g), frozen or fresh
• Garlic - 3 cloves, minced
• Soy sauce - 2 tablespoons (30ml)
• Olive oil - 2 tablespoons (30ml)
• Sesame oil - 1 teaspoon (5ml)
• Salt - to taste
• Black pepper - to taste
• Green onions - 2 stalks, chopped (for garnish)

Steps

1. Rinse the quinoa under cold water and cook it according to package instructions (generally 2 cups of water to 1 cup of quinoa, bringing to a boil and simmering for about 15 minutes).
2. In a large skillet or wok, heat the olive oil over medium heat.
3. Add the minced garlic and sauté for about 1 minute until fragrant.
4. Add the sliced carrots and cook for about 3-4 minutes until slightly tender.
5. Stir in the chickpeas, lentils, and peas, cooking for an additional 3-5 minutes until heated through.
6. Add the spinach and cook until wilted, about 2 minutes.
7. Once the quinoa is cooked, fluff it with a fork and add it to the skillet with the vegetables.
8. Pour in the soy sauce and sesame oil, stirring everything together until well combined and heated through, about 2-3 minutes.
9. Season with salt and black pepper to taste.
10. Serve hot, garnished with chopped green onions.

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 70 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 600 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 a variety of vegetables.

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