Lentil and Vegetable Stir-Fried Quinoa
Lentil and Vegetable Stir-Fried Quinoa is a nutritious and flavorful dish that combines the protein-rich goodness of lentils and quinoa with a variety of colorful vegetables. The spices infuse the dish with warm and aromatic flavors, while the combination of textures from the quinoa, lentils, and vegetables creates a satisfying eating experience. This stir-fried quinoa offers a balanced mix of plant-based proteins, dietary fiber, and essential nutrients.
INGREDIENTS
For the Lentil and Vegetable Quinoa:
- 1 cup quinoa, rinsed and drained
- 2 cups water or vegetable broth
- 1 cup cooked green or brown lentils
- 1 cup mixed vegetables (such as bell peppers, carrots, peas, and corn), diced
- 1 small red onion, finely chopped
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 1 teaspoon ground cumin
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon paprika
- Salt and pepper to taste
- Fresh cilantro or parsley for garnish
INSTRUCTIONS
Quinoa:
In a medium saucepan, bring water or vegetable broth to a boil. Add the rinsed quinoa and a pinch of salt.
Reduce the heat to low, cover the saucepan, and simmer for about 15-20 minutes, or until the quinoa is cooked and the liquid is absorbed. Fluff the quinoa with a fork.
Lentil and Vegetable Stir-Fry:
In a large skillet or wok, heat the olive oil over medium-high heat.
Add the finely chopped red onion and minced garlic to the hot oil. Sauté for about 2 minutes until fragrant and slightly softened.
Add the diced mixed vegetables to the skillet. Stir-fry for about 5-7 minutes, or until the vegetables are tender yet still slightly crisp.
Stir in the ground cumin, ground turmeric, paprika, salt, and pepper. Mix well to coat the vegetables with the spices.
Add the cooked green or brown lentils to the skillet. Stir to combine with the vegetables and spices.
Add the cooked quinoa to the skillet. Gently mix everything together to create a flavorful lentil and vegetable quinoa mixture.
Serve:
Serve the Lentil and Vegetable Stir-Fried Quinoa as a wholesome and satisfying dish.
Garnish with fresh cilantro or parsley for added freshness.
TIPS
Customize the vegetables based on your preferences and seasonal availability.
Add extra protein with cooked chicken, tofu, or chickpeas.
Drizzle with a squeeze of lemon juice for an extra burst of flavor.
NUTRITION VALUE
- Calories: Approximately 300-350 kcal
- Protein: About 12-15g
- Carbohydrates: Around 45-50g
- Fat: Approximately 8-10g
