Quinoa com Legumes

Quinoa com Legumes is a vibrant and nutritious Brazilian breakfast dish featuring fluffy quinoa paired with a medley of sautéed vegetables. This vegan delight is not only filling but also packed with essential nutrients, making it a perfect start to your day.

Ingredients

• Quinoa - 100 grams
• Water - 250 ml
• Olive oil - 1 tablespoon
• Onion - 1 small, diced
• Garlic - 2 cloves, minced
• Bell pepper - 1 medium, diced
• Zucchini - 1 small, diced
• Carrot - 1 medium, diced
• Spinach - 50 grams, chopped
• Salt - to taste
• Black pepper - to taste
• Lemon juice - 1 tablespoon
• Fresh parsley - 2 tablespoons, chopped

Steps

1. Rinse the quinoa under cold water in a fine-mesh sieve to remove any bitterness.
2. In a medium saucepan, bring 250 ml of water to a boil. Add the rinsed quinoa, a pinch of salt, and reduce to a simmer. Cover and cook for about 15 minutes or until all the water is absorbed.
3. While the quinoa is cooking, heat 1 tablespoon of olive oil in a large skillet over medium heat.
4. Add the diced onion and garlic to the skillet, sautéing for about 3 minutes until the onion becomes translucent.
5. Add the diced bell pepper, zucchini, and carrot to the skillet. Cook for 5-7 minutes, stirring occasionally, until the vegetables are tender.
6. Stir in the chopped spinach and cook for an additional 2 minutes until wilted. Season with salt and black pepper to taste.
7. Once the quinoa is cooked, fluff it with a fork and add it to the skillet with the sautéed vegetables. Mix well.
8. Drizzle with lemon juice and sprinkle with fresh parsley before serving.

Nutrition

• Calories: 290
• Protein: 9 g
• Carbs: 45 g
• Fiber: 7 g
• Sugar: 3 g
• Sodium: 250 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.25 L

Health Benefits

• High in protein and essential amino acids from quinoa.
• Rich in vitamins and minerals from a variety of vegetables.

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