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

This Vegetable and Quinoa Stir-Fry with Garlic Sauce, Chickpeas, and Spinach is a vibrant and nutritious dish that offers a perfect balance of flavors and textures. Packed with protein and fiber, it makes for a satisfying meal that’s perfect for a healthy midnight snack.

Ingredients

• Quinoa - 1 cup
• Chickpeas (canned, drained) - 1 cup
• Fresh spinach - 2 cups
• Bell pepper (sliced) - 1 medium
• Carrot (sliced) - 1 medium
• Broccoli florets - 1 cup
• Garlic (minced) - 3 cloves
• Soy sauce - 2 tablespoons
• Olive oil - 2 tablespoons
• Lemon juice - 1 tablespoon
• Red pepper flakes - 1/2 teaspoon
• Salt - to taste
• Black pepper - to taste
• Sesame seeds (for garnish) - 1 tablespoon

Steps

1. Rinse the quinoa under cold water and cook it according to package instructions, usually about 15 minutes.
2. While the quinoa is cooking, heat 1 tablespoon of olive oil in a large skillet over medium heat.
3. Add the minced garlic and sauté for about 1 minute until fragrant.
4. Add the sliced bell pepper, carrot, and broccoli florets to the skillet, and stir-fry for about 5-7 minutes until the vegetables are tender-crisp.
5. Stir in the drained chickpeas and fresh spinach, cooking for an additional 2-3 minutes until the spinach wilts.
6. In a small bowl, mix the soy sauce, lemon juice, red pepper flakes, salt, and black pepper to create the garlic sauce.
7. Once the quinoa is cooked, fluff it with a fork and add it to the skillet with the vegetables and chickpeas.
8. Pour the garlic sauce over the quinoa mixture and toss everything together until well combined and heated through.
9. Serve hot, garnished with sesame seeds.

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 70 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber from quinoa and chickpeas, promoting satiety and muscle health.
• Rich in vitamins and minerals from fresh vegetables, supporting overall health and immunity.

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