Peanutty quinoa bowls
Enjoy a delicious and nutritious meal with our Peanutty Quinoa Bowls! This easy recipe combines fluffy quinoa, vibrant red pepper, and crisp broccoli, all tossed in a creamy peanut butter sauce with a hint of soy, lemon, and ginger. Perfectly seasoned and topped with crunchy peanuts, it's a wholesome dish that's perfect for lunch or dinner. Ready in under 30 minutes.
- 20 May 2024
- Cook time 15 min
- Prep time 15 min
- 2 Servings
- 13 Ingredients
Peanutty Quinoa Bowls are a nutritious and flavorful dish that combines the nutty taste of quinoa with a delicious peanut sauce, fresh red pepper, and broccoli. This recipe is not only wholesome but also easy to prepare, making it perfect for a quick weeknight dinner or a nutritious lunch.
Ingredients:
Instructions:
- Rinse 1/2 cup of quinoa under cold water.
- In a medium pot, combine the rinsed quinoa with 1 cup of water. Bring to a boil over medium-high heat.
- Once boiling, reduce the heat to low, cover, and let it simmer for about 15 minutes, or until all the water is absorbed and the quinoa is fluffy.
- Remove from heat and let it sit covered for an additional 5 minutes. Fluff with a fork.
- While the quinoa is cooking, heat 1 tsp of olive oil in a large skillet over medium heat.
- Add the sliced red pepper and broccoli florets to the skillet. Sauté for about 5-7 minutes, or until the vegetables are tender but still crisp. Remove from heat and set aside.
- In a small bowl, whisk together 2 tbsp of peanut butter, 1 tbsp of lemon juice, 3 tbsp of water, 1 tsp of soy sauce, 1 tsp of brown sugar, and 1 tsp of minced or grated ginger until smooth.
- Add a dash of salt and black pepper to taste.
- Divide the cooked quinoa evenly between serving bowls.
- Top each bowl with the sautéed red pepper and broccoli.
- Drizzle the peanut sauce evenly over the quinoa and vegetables.
- Sprinkle 2 tbsp of roughly chopped peanuts over the bowls.
- Serve immediately and enjoy your delicious peanutty quinoa bowls!
Tips:
- Rinse the quinoa thoroughly before cooking to remove the natural saponin coating, which can make it taste bitter.
- Cut the broccoli and red pepper into even pieces to ensure they cook uniformly.
- Toast the peanuts lightly in a pan before adding to enhance their flavor.
- Use freshly grated ginger for a more vibrant and intense flavor.
- Adjust the peanut butter sauce to your preference by adding more water for a thinner sauce or more peanut butter for a thicker consistency.
Once you have combined all the ingredients, you will have a delectable and nutrient-packed Peanutty Quinoa Bowl that’s sure to satisfy. This recipe is versatile and can be modified to suit your taste or dietary needs. Enjoy this wholesome and delicious meal!
| Nutrition Facts | |
|---|---|
| Serving Size | 450 grams |
| Energy | |
| Calories 350kcal | 14% |
| Protein | |
| Protein 16g | 11% |
| Carbohydrates | |
| Carbohydrates 40g | 11% |
| Fiber 11g | 29% |
| Sugar 10g | 10% |
| Fat | |
| Fat 18g | 20% |
| Saturated 2.78g | 9% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 80ug | 9% |
| Choline 90mg | 16% |
| Vitamin B1 0.39mg | 32% |
| Vitamin B2 0.48mg | 37% |
| Vitamin B3 6mg | 37% |
| Vitamin B6 0.86mg | 51% |
| Vitamin B9 270ug | 68% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 330mg | 364% |
| Vitamin E 3.56mg | 24% |
| Vitamin K 310ug | 260% |
| Minerals | |
| Calcium, Ca 170mg | 13% |
| Copper, Cu 0.46mg | 0% |
| Iron, Fe 3.88mg | 35% |
| Magnesium, Mg 150mg | 35% |
| Phosphorus, P 380mg | 30% |
| Potassium, K 1270mg | 37% |
| Selenium, Se 8ug | 15% |
| Sodium, Na 430mg | 29% |
| Zinc, Zn 2.64mg | 24% |
| Water | |
| Water 370g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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