Quinoa and Brown Rice Bowl with Vegetables and Tahini Recipe

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Quinoa and Brown Rice Bowl with Vegetables and Tahini
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Ingredients
17
Count
Nutrition
340
Calories
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Ingredients:

Directions:

  1. In a medium saucepan, cover the brown rice with 2 inches of water and bring to a boil. Cover and cook over low heat until the rice is just tender, about 40 minutes. Drain and return the rice to the saucepan; keep covered.
  2. Meanwhile, in a small saucepan, combine the quinoa with 2 cups of water and bring to a boil. Cover the saucepan and simmer over low heat until the 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.
  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 brown rice and quinoa to bowls. Top with the cooked vegetables, diced avocado and bean sprouts. Serve, passing the tahini sauce at the table.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 339.57 Kcal (1422 kJ)
Calories from fat 197 Kcal
% Daily Value*
Total Fat 21.89g 34%
Sodium 26.52mg 1%
Potassium 613.96mg 13%
Total Carbs 31.35g 10%
Sugars 3.51g 14%
Dietary Fiber 7.08g 28%
Protein 8.32g 17%
Vitamin C 38.9mg 65%
Vitamin A 0.1mg 3%
Iron 2.6mg 15%
Calcium 55.8mg 6%
Amount Per 100 g
Calories 175.81 Kcal (736 kJ)
Calories from fat 102 Kcal
% Daily Value*
Total Fat 11.33g 34%
Sodium 13.73mg 1%
Potassium 317.88mg 13%
Total Carbs 16.23g 10%
Sugars 1.82g 14%
Dietary Fiber 3.66g 28%
Protein 4.31g 17%
Vitamin C 20.1mg 65%
Vitamin A 0.1mg 3%
Iron 1.4mg 15%
Calcium 28.9mg 6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 7.8
    Points
  • 9
    PointsPlus

Good Points

  • saturated fat free,
  • very low sodium,
  • cholesterol free,
  • good source of fiber

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