Spring Fling Quinoa Bowl Print

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.

Spring Fling Quinoa BowlMakes 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.

Per serving:

Calories 370
Carbohydrates 31 g
Protein 13 g
Fat 22 g
Dietary Fiber 6 g
Sugars 4 g
Sodium 600 mg

Click here for a printer-friendly PDF

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

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"I am a psychologist in private practice and it is very important to me that my clients have the best care with other health care professionals. For that reason Health Stand Nutrition is my only source for exceptional Dietitians. Andrea and her team provide highly knowledgeable, compassionate, and real world support to my clients who require assistance with food lifestyle. I trust my clients to them and you would be in excellent hands making them part of your health care team."
Adele Fox, Psychologist
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Amy Floyd, Nutrition Counseling Client
“Thanks Andrea for an amazing presentation, I have heard all positive remarks from attendees and the evaluations show the same sentiment. It is really gratifying when a speaker does their “homework” and weaves in our profession’s day to day challenges within their content, you did an awesome job of this! You truly took the “die” out of Dietician! Your information on healthy eating and simplifying how we can work towards this as we are all so busy really hit the mark. Andrea connects very well with her audience; she is energetic, funny, and very approachable.”
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Event Planner for Laboratory Diagnostic Imaging Annual Event

I am a family physician who sees patients with a myriad of eating concerns – from wanting to know how to plan healthy meals for active families, to weight loss, to eating disorders, and so on. I cannot recommend the Health Stand team highly enough. I have worked with (and been to!) other Dieticians in the past and too often find that they just ask for food logs and make suggestions that are easily obtained online or in books. The Dieticians at Health Stand offer much more than just telling clients what they “should be eating.” In contrast, the team really does more of a counselling practice, and they work hard to help their clients learn more about why their eating habits may be off track and not optimal for them, as well as helping people to effect change at a deep level that, most importantly, is sustainable for lifetime health.”
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