Quinoa and Brown Rice Bowl with Vegetables and Tahini

Quinoa and Brown Rice Bowl with Vegetables and Tahini – A Vegan friendly bowl of whole grains with lots of cooked vegetables. Filling and healthy!! Who knew quinoa and brown rice could taste so good together? Plus, this is a nice and quick dinner. Sometimes I feel like vegetarian dinners are so much more time consuming and involved. Not the case here. While the quinoa is cooking, chop and saute your veggies, shake up your dressing and then throw it all together.

Quinoa and Brown Rice Bowl – A Vegan Friendly, Nutritious Meal

Quinoa has a very high amount of fiber. It is twice as high in comparison to other grains, but also high compared to other foods in general, around 17-27 grams per cup. This amount is a mix of soluble and insoluble fiber. Soluble fiber is good for lowering cholesterol and reducing blood sugars. When you boil quinoa, it does lose some of its fiber because it absorbs so much water, but it is still packed with great amounts of fiber for you to keep healthy and regular.

Not what you are looking for? Check out these other quinoa recipes, Chicken & Quinoa Soup, Quinoa Pancakes or Quinoa Burger. Healthy super grains never tasted so good.

Quinoa and Brown Rice Bowl with Vegetables and Tahini

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Quinoa and Brown Rice Bowl with Vegetables and Tahini – A Vegan friendly bowl of whole grains with lots of cooked vegetables.

• Author: Food & Wine
• Prep Time: :15
• Cook Time: :45
• Total Time: 1:00
• Yield: 6 1x
• Category: Dinner
• Method: Stove Top
• Diet: Vegan

Ingredients

Units USM Scale 1/2x1x2x3x4x

• 1 cup long-grain brown rice
• 1 cup red quinoa
• 1/4 cup extra-virgin olive oil
• 1 small onion, finely diced
• 1 carrot, sliced crosswise 1/4 inch thick
• 1 cup corn
• 1/4 pound shiitake mushrooms, stems discarded and caps thinly sliced
• 1 small zucchini, halved lengthwise and sliced crosswise 1/4 inch thick
• Salt
• 1 head of broccoli—stems peeled and sliced into coins, heads cut into small florets
• One 12-ounce bunch kale, large stems discarded
• 1/4 cup tahini, at room temperature
• 1/2 cup fresh lemon juice
• 2 garlic cloves, minced
• 2 tablespoons warm water
• 1/4 teaspoon crushed red pepper
• 1 ripe avocado, cut into 1/2-inch dice
• 1 cup mung bean sprouts

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Instructions

1. In a medium saucepan, cover the long-grain brown rice with 2 inches of water and bring to a boil. Cover and cook over low heat until the long-grain brown rice is just tender, about 40 minutes. Drain and return the long-grain brown rice to the saucepan; keep covered.
2. Meanwhile, in a small saucepan, combine the red quinoa with 2 cups of water and bring to a boil. Cover the saucepan and simmer over low heat until the red quinoa is tender and all of the water has been absorbed, 20 minutes.
3. In a large skillet, heat 2 tablespoons of the oil. Add the onion and cook over moderate heat until translucent, about 4 minutes. Add the carrot and cook until starting to soften, about 3 minutes. Add the shiitake, cover and cook until tender, about 4 minutes. Add the zucchini, season with salt and cook, stirring a few times, until tender, about 3 minutes. Transfer to a bowl.
4. Add the remaining 2 tablespoons of oil to the skillet. Add the broccoli, cover and cook over moderate heat, stirring a few times, until deep green, 5 minutes. Add the kale, cover and cook, stirring a few times, until the broccoli and kale are just tender, 4 minutes. Season with salt. Stir in the other vegetables and add corn.
5. In a small bowl, whisk the tahini with the lemon juice, garlic, warm water and crushed red pepper. Season with salt.
6. Transfer the long-grain brown rice and red quinoa to bowls. Top with the cooked vegetables, diced avocado and bean sprouts. Serve, passing the tahini sauce at the table.

Notes

• One Serving 500 cal, 22 gm fat, 2.9 gm sat fat, 69 gm carb, 10 gm fiber, 15 gm protein.

Nutrition

• Serving Size: 6