Print

Quinoa and Brown Rice Bowl with Vegetables and Tahini

Quinoa and Brown RIce Bowl
Print Recipe

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

Ingredients

Units Scale
  • 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

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

Find it online: https://goingmywayz.com/quinoa-and-brown-rice-bowl-with-vegetables-and-tahini/