Quinoa and brown rice recipe

Ingredients

• 1 cup lengthy-grain brown grain
• 1 cup red quinoa
• 1/4 cup extra-virgin essential olive oil
• 1 small onion, finely diced
• 1 carrot, sliced crosswise 1/4 inch thick
• 1/4 pound shiitake mushrooms, stems discarded and caps thinly sliced
• 1 small zucchini, halved lengthwise and sliced crosswise 1/4 inch thick
• Salt
• 1 mind of broccoli—stems peeled and sliced into coins, heads reduce small florets
• One 12-ounce bunch kale, large stems discarded
• 1/4 cup tahini, at 70 degrees
• 1/2 cup freshly squeezed lemon juice
• 2 garlic clove cloves, minced
• two tablespoons tepid to warm water
• 1/4 teaspoon crushed red pepper
• 1 ripe avocado, reduce 1/2-inch dice
• 1 cup mung bean sprouts

Steps to make this recipe

1. Inside a medium saucepan, cover the brown grain with 2 " water and produce to some boil. Cover and prepare over low heat before the grain is simply tender, about 40 minutes. Drain and return the grain towards the saucepan keep covered.
2. Meanwhile, in a tiny saucepan, combine the quinoa with 2 glasses of water and produce to some boil. Cover the saucepan and simmer over low heat before the quinoa is tender and every one of water continues to be absorbed, twenty minutes.
3. Inside a large skillet, heat two tablespoons from the oil. Add some onion and prepare over moderate heat until translucent, about 4 minutes. Add some carrot and prepare until beginning to melt, about 3 minutes. Add some shiitake, cover and prepare until tender, about 4 minutes. Add some zucchini, season with salt and prepare, stirring a couple of occasions, until tender, about 3 minutes. Transfer to some bowl.
4. Add some remaining two tablespoons of oil towards the skillet. Add some broccoli, cover and prepare over moderate heat, stirring a couple of occasions, until deep eco-friendly, a few minutes. Add some kale, cover and prepare, stirring a couple of occasions, before the broccoli and kale are simply tender, 4 minutes. Season with salt. Stir within the other vegetables.
5. In a tiny bowl, whisk the tahini using the fresh lemon juice, garlic clove, tepid to warm water and crushed red pepper. Season with salt.
6. Transfer the brown grain and quinoa to bowls. Top using the cooked vegetables, diced avocado and bean sprouts. Serve, passing the tahini sauce while dining.

Notes

One Serving 500 cal, 22 gm fat, 2.9 gm sitting fat, 69 gm carb, 10 gm fiber, 15 gm protein.

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