Summary
Increase your energy with this new quinoa recipe, presented in a bowl packed FULL of energy-giving vegetables! This superfood bowl is made with quinoa, which is packed full of protein. However, you could change it up a little if you prefer, try brown rice, couscous, or even bulgar wheat. It can be enjoyed at home, or taken in a lunchbox, or bento box to work.
It is the perfect sized lunch, although can equally be enjoyed for an evening meal. There are really no rules to this meal, so feel free to substitute any ingredients. This is just an example of what nutritious food you can pack into one bowl!
TIP: To make your bowl a success, choose a wider and more shallow bowl rather than too deep. Add a portion of cooked quinoa, add your portion of cut vegetables and sprinkle with a creamy sauce, That’s all, and it’s ready!
Boost the protein content by adding your choice of meat, fish or tofu.
Serves 2 – 3
Ingredients
- Serves 3
- 1/2 cup quinoa
- 1 cup water
- 1/4 tsp sea salt
- 2 tbsp tahini
- 1 tbsp maple syrup
- 2 tbsp lime juice
- 1 tbsp soy sauce
- 1 tbsp grated ginger
- 4 tsp sesame oil (2 coconut/2 extra virgin olive oil as alternatives)
- 4 mini bok choy
- 1/3 cup edamame beans (thawed if frozen)
- 1/3 cup grated carrot
- 1 - 2 tsp sesame seeds (Optional)
Method
- Rinse the quinoa under tuning water in a colander and drain well
- Place quinoa in a medium saucepan and ever with the water and salt
- Bring to the boil and simmer for 15 minutes or until the water has absorbed
- Remove from the tea and loosen the grains with a fork
- Meanwhile, in a medium bowl mix the tahini, lime juice, soy sauce, maple syrup and sesame oil. Set aside.
- Cut the bok choy in four, lengthways
- Heat the remaining sesame oil in a large, nonstick, frying pan or wok, over a medium heat
- Add the bok choy, ginger and edamame beans. Fry for about 3 minutes adding a little water if the vegetables begin to stick
- Add about 2/3 of the tahini sauce and sauté for about a minute or so until warmed
- Divide the quinoa into two bowls and add the bok choy vegetable mix, followed by the grated carrot
- Top with the remaining tahini mix and enjoy!
- OPTIONAL: Add crushed cashew nuts for a crunchy texture
Nutritional Content (per serving)
Calories
290kcal
Fat
14g
Sat Fat
2g
Protein
11g
Carbs
33g
Sugar
9g
Fibre
6g
