Whole Grains and Fresh Vegetables make a Satisfying Meal

Sautéing or wok frying fresh vegetables is one of the best ways to bring out their best flavor while keeping their nutrients intact. With a drizzle of lemon-tahini dressing served over a bed of whole grains, this meal is immensely satisfying!

 I used red quinoa and brown rice for the grain mixture. It was made super easy by using Trader Joe’s frozen organic brown rice combined with their organic red quinoa. An abundance of vegetables is recommended to complete this dish. It is necessary to balance the ratio of grains to vegetables.

The simple lemon-tahini sauce offers a nutty, citrus essence to the dish. Enough to make a wonderful meal on it’s own, it is however, garnished with raw bean sprouts and chopped avocado for an exciting finishing touch.

A MEDLY OF FRESH VEGETABLES, RED QUINOA & BROWN RICE

Serves 6

Ingredients 

• 1 cup long-grain brown rice or 1 packet Trader Joe’s frozen Organic Brown Rice
• 1 cup red quinoa
• 1/4 cup extra-virgin olive oil
• 1 small onion, finely diced
• 1 large or 2 medium carrots, sliced crosswise 1/4 inch thick
• 1/2 pound crimini mushrooms, stems trimmed and sliced
• 2 medium yellow squash sliced into bite sized pieces
• 1 cup snap peas, stem end and string removed
• Kosher salt
• 1 head of broccoli—stems peeled and sliced into coins, heads cut into small florets
• One 12-ounce bunch kale, large stems discarded
• 1/4 cup tahini, at room temperature
• 1/2 cup fresh lemon juice
• 2 garlic cloves, minced
• 2 tablespoons warm water
• 1/4 teaspoon crushed red pepper
• 1 ripe avocado, cut into 1/2-inch dice
• 1 cup mung bean sprouts

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. Conversely, microwave one packet of TJ’s frozen organic brown rice for 3 minutes.
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 mushrooms and snap peas, 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 a platter or individual plates. Top with the cooked vegetables, diced avocado and bean sprouts. Serve, passing the tahini sauce at the table.

(Printable recipe can be found in my recipe index under Main Entrees)