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
367
Calories
Total time
90
Minutes
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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 367.35 Kcal (1538 kJ)
Calories from fat 202.1 Kcal
% Daily Value*
Total Fat 22.46g 35%
Sodium 48.06mg 2%
Potassium 892.35mg 19%
Total Carbs 36.46g 12%
Sugars 3.51g 14%
Dietary Fiber 7.08g 28%
Protein 10.59g 21%
Vitamin C 106.9mg 178%
Vitamin A 0.7mg 22%
Iron 3.2mg 18%
Calcium 140.9mg 14%
Amount Per 100 g
Calories 147.03 Kcal (616 kJ)
Calories from fat 80.89 Kcal
% Daily Value*
Total Fat 8.99g 35%
Sodium 19.24mg 2%
Potassium 357.17mg 19%
Total Carbs 14.59g 12%
Sugars 1.4g 14%
Dietary Fiber 2.83g 28%
Protein 4.24g 21%
Vitamin C 42.8mg 178%
Vitamin A 0.3mg 22%
Iron 1.3mg 18%
Calcium 56.4mg 14%

* 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

  • 8.4
    Points
  • 10
    PointsPlus

Good Points

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

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