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!
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.