Quinoa and Brown Rice Bowl with Vegetables and Tahini
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 8
Ingredients
1 c brown rice1c. red quinoa2 T. olive oil1 onion, diced2 carrots, sliced crosswise 1/4" thick1/2 lb mushrooms, large chunks 1 med zucchini, quartered and sliced 1/4" thick1 small head broccoli, stems peeled and cut into coins, heads cut into small florets1 bag fresh baby spinach, chopped1/4 c tahini, room temp and well stirred1/2 c. fresh lemon juice2 cloves garlic, minced2 T warm water1/4 t crushed red pepper1 med avocado, cut in a med dice1 c mung bean sprouts
In a medium saucepan, cover the brown rice with 2 inches of water and bring to a boil. cover and cook over low heat until the rice is just tender, about 40 minutes. Drain, flake and place in a large bowl to cool.
Meanwhile, in a small saucepan, combine the quinoa with 2 c. of water and bring to a boil. Cover the saucepan and simmer over low heat until the quinoa is tender and all of the water has been absorbed, about 20 minutes. Flake, add to bowl with rice and allow to cool.
In a large skillet, heat 2 t oil. Add the onion and cook over moderate heat until translucent, about 4 min. Add the carrot and cook until starting to soften, about 3 minutes. Add the mushrooms and cook until tender, about 3 minutes. Add the broccoli stems and zucchini, season with salt and cook, stirring a few times until tender. Add broccoli florets and stir until bright green and tender. Add chopped spinach and stir until tender. Allow veggies to cool and add to grains. Stir to mix.
In a small bowl, whisk the tahini with the lemon juice, garlic, warm water and crushed red pepper. Season with salt.
Pour dressing over vegetable/grain and toss to mix well. Gently fold in bean sprouts and avocado.
Serving Size: makes 8- 1 1/2 cup servings
Number of Servings: 8
Recipe submitted by SparkPeople user L8AGAIN.
Meanwhile, in a small saucepan, combine the quinoa with 2 c. of water and bring to a boil. Cover the saucepan and simmer over low heat until the quinoa is tender and all of the water has been absorbed, about 20 minutes. Flake, add to bowl with rice and allow to cool.
In a large skillet, heat 2 t oil. Add the onion and cook over moderate heat until translucent, about 4 min. Add the carrot and cook until starting to soften, about 3 minutes. Add the mushrooms and cook until tender, about 3 minutes. Add the broccoli stems and zucchini, season with salt and cook, stirring a few times until tender. Add broccoli florets and stir until bright green and tender. Add chopped spinach and stir until tender. Allow veggies to cool and add to grains. Stir to mix.
In a small bowl, whisk the tahini with the lemon juice, garlic, warm water and crushed red pepper. Season with salt.
Pour dressing over vegetable/grain and toss to mix well. Gently fold in bean sprouts and avocado.
Serving Size: makes 8- 1 1/2 cup servings
Number of Servings: 8
Recipe submitted by SparkPeople user L8AGAIN.
Nutritional Info Amount Per Serving
- Calories: 257.6
- Total Fat: 10.3 g
- Cholesterol: 0.0 mg
- Sodium: 66.8 mg
- Total Carbs: 35.9 g
- Dietary Fiber: 9.3 g
- Protein: 10.7 g
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