If you’re looking for a nutritious, protein-rich meal that supports an active lifestyle, this recipe for a quinoa bowl with caramelized carrots, sautéed mushrooms, avocado, white beans, kidney beans, and a homemade teriyaki sauce is perfect. Packed with essential amino acids, vitamins, and minerals, this dish provides a wholesome, balanced profile that will nourish your body and fuel your workouts.
Ingredients:
- 1 cup white quinoa
- 1 cup fresh or frozen green peas
- 2 medium carrots, peeled and cut into thin slices
- 200g button mushrooms, cleaned and sliced
- 1 avocado, sliced
- 1 cup canned white beans, rinsed and drained
- 1 cup canned kidney beans, rinsed and drained
- 2 tbsp olive oil
- Salt and black pepper to taste
- Fresh cilantro (optional)
For the Homemade Teriyaki Sauce:
- ¼ cup low-sodium soy sauce
- 2 tbsp maple syrup or honey
- 1 tbsp rice vinegar
- 1 tbsp sesame oil
- 1 garlic clove, minced
- 1 tsp freshly grated ginger
- 1 tsp cornstarch mixed with 2 tbsp water (for thickening)
Step-by-Step Preparation:
- Cooking the Quinoa: Start by rinsing 1 cup of white quinoa under cold water to remove any bitterness. Place it in a pot with 2 cups of water and a pinch of salt. Bring to a boil, reduce the heat, cover, and simmer for about 15 minutes or until the water is fully absorbed. Fluff with a fork and set aside.
- Preparing the Caramelized Carrots: In a non-stick skillet, heat 1 tablespoon of olive oil over medium heat. Add the carrot slices and cook for 5 minutes. Drizzle with a teaspoon of maple syrup or honey and continue to cook, stirring occasionally, until they become golden brown and tender. Remove from the pan and set aside.
- Sautéing the Mushrooms: In the same skillet, add another tablespoon of olive oil. Add the sliced mushrooms and sauté for 7-8 minutes until they are golden and their moisture has evaporated. Season with salt and black pepper, then set aside.
- Cooking the Green Peas: Briefly steam the fresh or frozen peas for about 2-3 minutes until they turn bright green and are tender. Drain and set aside.
- Making the Teriyaki Sauce: In a small saucepan, combine the soy sauce, maple syrup or honey, rice vinegar, sesame oil, minced garlic, and grated ginger. Bring the mixture to a gentle simmer. Stir in the cornstarch slurry (1 tsp cornstarch mixed with 2 tbsp water) and whisk continuously until the sauce thickens slightly. Remove from heat and let it cool.
- Assembly: In a large serving bowl, arrange a portion of cooked quinoa as the base. Top with caramelized carrots, sautéed mushrooms, green peas, white beans, kidney beans, and avocado slices. Drizzle the homemade teriyaki sauce over the entire bowl and garnish with fresh cilantro if desired.
Nutritional Value Estimate:
This recipe is designed to be a hearty and protein-rich meal. Below is an approximate nutritional breakdown per serving (assuming the recipe serves 4):
- Calories: ~450-500 kcal
- Protein: ~20-25g
- Carbohydrates: ~60g
- Fiber: ~15g
- Fats: ~15g (with healthy fats from olive oil and avocado)
The Importance of High-Protein Meals for Active Individuals
For those who are physically active and aiming to build or maintain muscle, incorporating high-quality protein into daily meals is crucial. Protein plays an essential role in muscle repair, growth, and overall recovery after workouts. This quinoa bowl offers a rich protein profile with a combination of plant-based sources: white beans, kidney beans, and quinoa, which is one of the few plant-based foods that provide all nine essential amino acids. Additionally, the mix of complex carbohydrates, healthy fats, and fiber ensures that you stay energized and satiated for longer periods.
White quinoa itself is a superfood packed with protein and high levels of magnesium, which supports muscle function. The beans contribute not only to protein content but also provide iron and folate, which are essential for producing energy and promoting healthy blood flow.
In summary, this vibrant dish not only delights the palate with its combination of sweet, savory, and umami flavors but also supports the nutritional needs of an active lifestyle, aiding both performance and recovery.