Vegetable Thali Bowl

The Vegetable Thali Bowl is a colorful and nutritious Indian dish that brings together a variety of vegetables, lentils, and spices, offering a delightful explosion of flavors. Packed with protein and fiber, this bowl is perfect for a wholesome lunch that keeps you energized throughout the day.

Ingredients

• Quinoa - 150 grams
• Chickpeas (cooked) - 100 grams
• Spinach - 100 grams
• Carrot - 1 medium, diced
• Bell pepper (any color) - 1 medium, diced
• Tomato - 1 medium, chopped
• Onion - 1 small, finely chopped
• Ginger - 1 teaspoon, grated
• Garlic - 2 cloves, minced
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Garam masala - 1 teaspoon
• Coriander powder - 1 teaspoon
• Olive oil - 1 tablespoon
• Salt - to taste
• Fresh coriander leaves - for garnish
• Lemon wedge - for serving

Steps

1. Rinse the quinoa under cold water and cook it in 300 ml of water. Bring it to a boil, then reduce the heat and simmer for 15 minutes or until the water is absorbed and the quinoa is fluffy.
2. In a large pan, heat the olive oil over medium heat. Add cumin seeds and let them splutter.
3. Add the chopped onion, ginger, and garlic to the pan. Sauté until the onion becomes translucent.
4. Stir in the diced carrot and bell pepper, cooking for another 5 minutes until slightly softened.
5. Add the chopped tomato, turmeric powder, coriander powder, and salt. Cook until the tomatoes soften.
6. Add the cooked chickpeas and spinach to the pan, stirring well. Cook for another 3-5 minutes until the spinach wilts.
7. Sprinkle garam masala over the vegetable mixture and stir to combine. Remove from heat.
8. To serve, place a portion of quinoa in each bowl, top with the vegetable mixture, and garnish with fresh coriander leaves. Serve with a lemon wedge.

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 65 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 300 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 from quinoa and chickpeas, supporting muscle repair and growth.
• Rich in fiber from vegetables, aiding in digestion and promoting a healthy gut.

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