Spring Fling Quinoa Bowl
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!
- Prep time: 10 minutes
- Cooking time: 15 minutes
- Makes: 2 to 3 servings
|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|
|⅓ cup (75 mL) frozen shelled edamame, thawed|
|⅓ 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|
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.
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.
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.
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: 370 calories, 22 g fat (3.5 g saturated fat, 0 g trans fat, 9 g monounsaturated fat, 7 g polyunsaturated fat), 0 mg cholesterol, 13 g protein, 31 g carbohydrate, 6 g fibre, 4 g sugars, 600 mg sodium.