Spring Fling Quinoa Bowl
Post sponsored by the Peanut Bureau
Quick, healthy and completely customizable, this quinoa bowl is a delicious vegetarian option. With crunchy flavours and a tangy Asian-inspired dressing, this one-bowl delight offers a tasty protein boost. Plus, leftovers are delicious the next day! More great recipes can be found at www.peanutbureau.ca.
Makes 2 to 3 servings
Prep Time: 10 minutes
Cooking Time: 15 minutes
What you need:
½ cup (125 mL) quinoa
1 cup (250 mL) water
¼ tsp (1 mL) salt
3 Tbsp (45 mL) peanut butter
3 Tbsp (45 mL) sweet Thai chili sauce
2 Tbsp (30 mL) lime juice
1 Tbsp (15 mL) soy sauce
1 Tbsp (15 mL) ginger, finely grated
2 tsp (10 mL) sesame oil
4 mini Shanghai bok choy
6 asparagus, thin
1 Tbsp (15 mL) peanut or vegetable oil
1/3 cup (75 mL) frozen shelled edamame, thawed
1/3 cup (75 mL) carrots, coarsely grated
1 large radish, coarsely grated (optional)
¼ cup (60 mL) sprouts, your favourite variety
2 Tbsp (30 mL) peanuts, coarsely chopped
How you prepare:
1. In a strainer, rinse quinoa under running water. Drain well. Place in a medium saucepan with water and salt. Bring to a boil, then cover and simmer about 15 minutes until water is absorbed. Remove from heat then fluff with a fork.
2. Meanwhile, in a medium bowl, stir peanut butter with chili sauce, lime juice, soy sauce, ginger and sesame oil. Trim ends from bok choy, then slice each lengthwise into 4 pieces. Snap tough ends from asparagus, then slice asparagus diagonally into 2-inch (5-cm) pieces.
3. Heat peanut or vegetable oil in a large non-stick frying pan over medium-high heat. Add bok choy, asparagus and edamame. Stir-fry for about 3 minutes or just until tender, adding a couple of tablespoons (30 mL) water if vegetables begin to stick. Add about ⅔ of the peanut butter sauce and stir-fry for about 1 minute, or until hot.
4. Divide quinoa into 2 or 3 bowls. Top with bok choy mixture, then sprinkle with carrots, radishes and sprouts. Drizzle with remaining peanut sauce and sprinkle with peanuts.
Carbohydrates 31 g
Protein 13 g
Fat 22 g
Dietary Fiber 6 g
Sugars 4 g
Sodium 600 mg
About Andrea Holwegner
CEO, Registered Dietitian, Counseling Practice Director & Professional Speaker
Andrea the «Chocoholic Nutritionist» is founder and CEO of Health Stand Nutrition Consulting Inc. since 2000. She is an online nutrition course creator, professional speaker and regular guest in the media. Andrea is the recipient of an award by the Dietitians of Canada: The Speaking of Food & Healthy Living Award for Excellence in Consumer Education....Read more