Healthy Quinoa Veggie Bowl Recipe
User Reviews
5
Healthy Quinoa Veggie Bowl Recipe
Description
The recipe starts by sautéing chopped leeks and crimini mushrooms in olive oil before adding quinoa and water to simmer until the grains are fluffy and liquid absorbed. The quinoa is seasoned with sea salt, paprika, turmeric, black pepper, and balsamic vinegar for mild, earthy, and tangy notes. Meanwhile, thinly sliced beets are sautéed in a skillet with oil and salt until tender with browned edges. Asparagus is then cooked in the same pan until bright green and tender, followed by sliced leeks to complete the array of roasted vegetables.
When assembled, the bowl showcases a medley of textures from fluffy quinoa to tender roasted vegetables with a balanced seasoning profile. This nutty and slightly tangy combination suits a wholesome lunch or dinner offering ample vegetables and grains in each serving.
Rinsing the quinoa before cooking is recommended to remove natural saponins that can impart bitterness. After cooking, letting quinoa rest covered and fluffing with a fork ensures separate grains and optimal texture.
Ingredients
- 2 tablespoons leek chopped
- 2 crimini mushrooms sliced
- 1 cup quinoa white or red
- 1 ½ cups of water
- 1 teaspoon of sea salt
- 1 tablespoon balsamic vinegar
- ½ teaspoon paprika
- ½ teaspoon Turmeric
- black pepper to taste
Roasted Veggies:
- 1 large beet thinly sliced
- 1 tablespoon neutral oil canola, grape seed, avocado, etc, for medium-high heat
- ½ pound asparagus ends trimmed
- 1 leek sliced crosswise into ½' rounds
- salt to taste
- black pepper to taste
Instructions
- In a medium pot, saute 2 tablespoons of chopped leeks in a bit of olive oil over medium heat. When browning add slices of mushroom and stir to coat. Let cook for 2 minutes more. Add quinoa and water. Bring to a boil, then cover and let simmer for 15 minutes or until quinoa is fluffy and water is absorbed.
- While quinoa is cooking, prepare your veggies. In a skillet (cast iron is great) heat a teaspoon of med-high heat oil and add your beet slices. Sprinkle them with sea salt and let them cook for 2-3 minutes on each side, until starting to brown in spots and tender. Transfer to a plate and set aside.
- Next the asparagus. Simply break off the bottom 2-3' of asparagus (it's woody) and discard. Add the rest to the same skillet. Sprinkle with sea salt, cover, and let cook for 2-3 minutes until bright green and tender. Remove from pan and set aside.
- Lastly, slice your leek into ½' rounds, starting at the base and working all the way up to the bottom of the green section (save green tops in your freezer to make a vegetable broth another day). Keep the leek rings intact in their concentric circles. Place them gently in the same skillet, with a bit of med-high heat oil, sprinkle with sea salt, cover them and let them cook for 2-3 minutes until browning on the bottom and bright green and fragrant. Leave in the pan, until ready to serve.
- When quinoa is fluffy, add balsamic vinegar, sea salt, paprika, turmeric, and black pepper. Stir and serve with pan-seared veggies. Drizzle with extra balsamic vinegar if desired. Enjoy!
Notes
- Rinse quinoa thoroughly before cooking to remove saponins and avoid bitterness.
- After cooking, let quinoa rest covered for a few minutes before fluffing to improve grain separation and texture.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2servings
Amount Per Serving
Calories 507 kcal
% Daily Value*
| Calories | 507kcal | 25% |
| Carbohydrates | 83g | 28% |
| Protein | 18g | 36% |
| Fat | 13g | 20% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 7g | 35% |
| Sodium | 1319mg | 55% |
| Potassium | 1354mg | 29% |
| Fiber | 14g | 56% |
| Sugar | 15g | 30% |
| Vitamin A | 2149IU | 43% |
| Vitamin C | 21mg | 23% |
| Calcium | 135mg | 14% |
| Iron | 9mg | 50% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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