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Ricette Piani Pasto Cosa & Perché Scarica App (iOS / Android)
Ricette Piani Pasto Cosa & Perché Scarica App (iOS / Android)

Zesty Quinoa and Veggie Bowl

di
S
Sophie

A vibrant and healthy quinoa salad packed with fresh vegetables and a tangy dressing.

Salva Ricetta Aggiungi al Piano Pasti

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Tempo di preparazione (min) 20 min
Tempo di cottura (min) 15 min
Difficoltà
Zesty Quinoa and Veggie Bowl

Ingredienti

4 porzioni
|
  • 1 cup
    Quinoa white oppure Couscous
  • 2
    Carrot grated oppure Zucchini
  • 1
    Red bell pepper diced oppure Yellow bell pepper
  • 1/2 bunch
    Parsley fresh oppure Cilantro
  • 1/2
    Red onion finely chopped oppure Green onion
  • 3 tbsp
    Lemon juice freshly squeezed oppure Lime juice
  • 2 tbsp
    Soy sauce low-sodium oppure Tamari
  • 1 tsp
    Ginger grated oppure Ground ginger
  • 2 clove
    Garlic minced oppure Garlic powder
  • 1
    Chili pepper finely chopped oppure Red pepper flakes

Istruzioni

1

Prepare the quinoa

Rinse the quinoa under cold water and drain thoroughly.

Rinsing quinoa removes its natural coating, which can taste bitter.

Ingredienti necessari per questo passaggio

quinoa
2

Cook the quinoa

In a saucepan, combine the rinsed quinoa with double its volume of water. Bring to a boil, then reduce the heat to low, cover, and simmer until the water is absorbed.

Let the quinoa rest for a few minutes after cooking to allow it to fluff up.

Ingredienti necessari per questo passaggio

quinoa
3

Cool the quinoa

Fluff the cooked quinoa with a fork and let it cool to room temperature.

Spreading the quinoa on a plate can help it cool faster.

Ingredienti necessari per questo passaggio

quinoa
4

Prepare the vegetables

In a large mixing bowl, combine the grated carrot, diced red bell pepper, chopped parsley, and red onion.

Chop the vegetables into uniform sizes for even mixing.

Ingredienti necessari per questo passaggio

carrot red bell pepper parsley red onion
5

Mix the salad

Add the cooled quinoa to the vegetable mixture and toss gently to combine.

Use a large spoon to ensure the ingredients are evenly distributed.

Ingredienti necessari per questo passaggio

quinoa carrot red bell pepper parsley red onion
6

Make the dressing

In a small bowl, whisk together the lemon juice, soy sauce, grated ginger, minced garlic, and chopped chili pepper.

Adjust the chili to your preferred spice level.

Ingredienti necessari per questo passaggio

lemon juice soy sauce ginger garlic chili pepper
7

Dress the salad

Pour the dressing over the salad and toss to coat all ingredients evenly.

Let the salad sit for a few minutes to absorb the flavors.

Ingredienti necessari per questo passaggio

lemon juice soy sauce ginger garlic chili pepper quinoa carrot red bell pepper parsley red onion
8

Serve and enjoy

Serve the salad in individual bowls or on a large platter. Enjoy your healthy and flavorful meal!

Garnish with extra parsley or a wedge of lemon for presentation.

Ingredienti necessari per questo passaggio

quinoa carrot red bell pepper parsley red onion lemon juice soy sauce ginger garlic chili pepper

Valori nutrizionali (100g)

Calorie 120 kcal
Grassi 2.5 g
  • Grassi Saturi: 0.3 g
Carboidrati 20 g
Fibre 3 g
Zuccheri 3 g
Proteine 4 g

Scopri di più su questa ricetta

📝

Informazioni sulla Ricetta

Discover the Zesty Quinoa and Veggie Bowl, a delightful and healthy recipe perfect for a quick lunch or dinner. Packed with fresh vegetables, protein-rich quinoa, and a tangy citrus dressing, this dish is both nutritious and flavorful. Ideal for those seeking a wholesome and satisfying meal.
💪

Perché Questa Ricetta Ti Fa Bene

This recipe is an excellent choice for those looking to incorporate more plant-based meals into their diet. Quinoa is a complete protein, providing all essential amino acids, while the fresh vegetables offer a range of vitamins and minerals. The dressing adds a burst of flavor without excessive calories, making it a heart-healthy option.
💡

Consigli e Trucchi

For the best results, ensure the quinoa is fully cooled before mixing it with the vegetables to maintain the salad's texture. You can prepare the dressing in advance and store it in the fridge for up to a week. Adding a sprinkle of toasted seeds or nuts can enhance the crunch and flavor.
🔄

Varianti della Ricetta

Feel free to customize this recipe by adding your favorite vegetables or proteins. Grilled chicken, tofu, or chickpeas would make excellent additions. You can also experiment with different herbs like mint or dill for a unique twist.
🗄️

Istruzioni di Conservazione

Store any leftovers in an airtight container in the refrigerator for up to three days. The flavors meld beautifully over time, making it a great make-ahead option. If the salad seems dry after storage, refresh it with a splash of lemon juice or olive oil.
📚

Storia della Ricetta

Quinoa has been a staple in South American cuisine for centuries, known for its nutritional benefits and versatility. This modern take combines traditional quinoa with a medley of fresh vegetables and a zesty dressing, reflecting contemporary culinary trends.
🥗

Informazioni Nutrizionali

This dish is rich in protein, fiber, and essential nutrients. Quinoa provides a complete protein source, while the vegetables contribute vitamins A, C, and K. The dressing is low in fat and calories, making this a balanced and nutritious meal.
🍽️

Suggerimenti di Abbinamento

Pair this salad with a light soup or a piece of crusty bread for a complete meal. It also complements grilled proteins like chicken or fish, making it a versatile side dish.

Tag

healthy vegan gluten-free quick easy

Categorie Ricette

Cucina

other

Tipo di Pasto

lunch dinner snack other

Portata

salad

Metodi di Cottura

boiling raw

Occasioni

everyday lunch family gathering picnic

Restrizioni Alimentari

vegetarian vegan gluten-free low-sugar pescatarian halal kosher macrobiotic

Allergeni

soybeans

Stagioni

summer spring fall all-season

Difficoltà

  • Cosa e Perché
  • Termini
  • Informativa sulla privacy
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