Vegetable and Rice Bowl with Quinoa

This Vegetable and Rice Bowl with Quinoa is a vibrant and nutritious dish that combines a variety of fresh vegetables with protein-packed quinoa, making it a perfect healthy lunch option. Easy to prepare and bursting with flavor, this bowl is sure to satisfy your midday cravings.

Ingredients

• Quinoa - 1 cup
• Vegetable broth - 2 cups
• Olive oil - 2 tablespoons
• Red bell pepper - 1, diced
• Zucchini - 1, diced
• Carrot - 1, sliced
• Broccoli florets - 1 cup
• Spinach - 2 cups, fresh
• Garlic - 2 cloves, minced
• Soy sauce - 2 tablespoons
• Sesame seeds - 1 tablespoon
• Salt - to taste
• Black pepper - to taste

Steps

1. Rinse the quinoa under cold water in a fine mesh strainer.
2. In a medium saucepan, bring vegetable broth to a boil and add the rinsed quinoa.
3. Reduce heat to low, cover, and simmer for 15 minutes or until the quinoa is fluffy and liquid is absorbed.
4. While the quinoa is cooking, heat olive oil in a large skillet over medium heat.
5. Add minced garlic, diced red bell pepper, sliced carrot, and diced zucchini to the skillet and sauté for 5 minutes until slightly softened.
6. Add the broccoli florets and continue to cook for another 3-4 minutes until tender-crisp.
7. Stir in the fresh spinach and cook until wilted, about 1-2 minutes.
8. Once the quinoa is cooked, fluff it with a fork and add it to the vegetable mixture in the skillet.
9. Drizzle with soy sauce, season with salt and black pepper, and mix well to combine.
10. Serve in bowls, garnished with sesame seeds.

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 65 g
• Fiber: 10 g
• Sugar: 5 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 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 a variety of colorful vegetables.

Tags