Here’s a delicious and nutritious holistic recipe that focuses on whole, natural ingredients to support overall well-being. This recipe is for a Quinoa and Vegetable Bowl with a Lemon-Tahini Dressing, which is rich in protein, fiber, and healthy fats.
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Ingredients
For the Bowl:
- 1 cup quinoa (rinsed)
- 2 cups vegetable broth (or water)
- 1 cup cherry tomatoes (halved)
- 1 bell pepper (diced)
- 1 zucchini (diced)
- 1 cup kale or spinach (chopped)
- 1 can chickpeas (drained and rinsed)
- 1 avocado (sliced)
- 1/4 cup fresh parsley or cilantro (chopped)
- Salt and pepper to taste
- Olive oil for drizzling
For the Lemon-Tahini Dressing:
- 3 tablespoons tahini
- 2 tablespoons lemon juice (freshly squeezed)
- 1 clove garlic (minced)
- 2 tablespoons warm water (more if needed)
- Salt and pepper to taste
Instructions
Cook the Quinoa:
- In a medium saucepan, combine the rinsed quinoa and vegetable broth (or water). Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is fluffy and the liquid is absorbed. Remove from heat and let it sit covered for 5 minutes, then fluff with a fork.
Prepare the Vegetables:
- While the quinoa is cooking, heat a drizzle of olive oil in a large skillet over medium heat. Add the diced bell pepper, zucchini, and cherry tomatoes. Sauté for about 5-7 minutes, or until the vegetables are tender. Add the chopped kale or spinach and cook for an additional 2-3 minutes until wilted. Season with salt and pepper.
Make the Dressing:
- In a small bowl, whisk together the tahini, lemon juice, minced garlic, and warm water. If the dressing is too thick, add more warm water, one tablespoon at a time, until you reach the desired consistency. Season with salt and pepper to taste.
Assemble the Bowl:
- In each serving bowl, place a scoop of cooked quinoa, topped with the sautéed vegetables, chickpeas, and sliced avocado. Drizzle with the lemon-tahini dressing and sprinkle with fresh parsley or cilantro.
Serve:
- Enjoy your nutritious quinoa and vegetable bowl warm or at room temperature!
Nutritional Benefits
- Quinoa: A complete protein, rich in amino acids and fiber, promoting digestive health.
- Chickpeas: Provide protein and fiber, helping to keep you satiated and support gut health.
- Vegetables: Packed with vitamins, minerals, and antioxidants, supporting overall health and immunity.
- Tahini: Made from sesame seeds, it’s a great source of healthy fats, calcium, and magnesium.
- Avocado: High in healthy monounsaturated fats and fiber, beneficial for heart health.
This quinoa and vegetable bowl is not only nourishing but also versatile. Feel free to swap in your favorite seasonal vegetables or add other proteins like grilled chicken or tofu to customize it to your liking! Enjoy this holistic dish as part of a balanced diet.4o mini
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