Ingredients:
- 1 cup quinoa, rinsed
- 1 cup peas, fresh or frozen
- 1 cup mushrooms, sliced (any variety like cremini or button)
- 2 medium carrots, peeled and sliced thinly
- 1 tbsp honey (for caramelizing the carrots)
- 1 small cucumber, thinly sliced
- 1 medium tomato, diced
- ½ cup fresh sugar snap peas, ends trimmed
- 1 tbsp olive oil
- Salt and pepper, to taste
- Soy sauce or balsamic glaze (optional, for drizzling)
Instructions:
- Cook the quinoa: In a medium saucepan, bring 2 cups of water to a boil. Add the quinoa, reduce to a simmer, cover, and cook for about 15 minutes, or until all the water is absorbed. Fluff with a fork and set aside.
- Sauté the mushrooms: In a skillet, heat 1 tablespoon of olive oil over medium heat. Add the sliced mushrooms and cook for 5-7 minutes until golden brown and tender. Season with salt and pepper, then remove from the pan and set aside.
- Caramelize the carrots: Using the same skillet, add the sliced carrots. Drizzle with a tablespoon of honey and a pinch of salt. Cook over medium heat for about 8-10 minutes, stirring occasionally, until the carrots are soft and lightly caramelized.
- Prepare the peas: If using fresh peas, blanch them briefly in boiling water for 2-3 minutes. If using frozen peas, you can simply thaw them out or quickly steam them. Set aside.
- Assemble the bowl: In a large bowl or several individual bowls, start with a base of quinoa. Arrange the peas, sautéed mushrooms, caramelized carrots, cucumber slices, diced tomatoes, and fresh sugar snap peas on top.
- Optional garnishes: Drizzle with soy sauce, balsamic glaze, or any dressing of your choice for added flavor. You can also add a sprinkle of sesame seeds or chopped fresh herbs like cilantro or parsley.
Nutritional Information (per serving, assuming 4 servings):
- Calories: ~250 kcal
- Protein: ~9g
- Carbohydrates: ~43g
- Fiber: ~7g
- Sugars: ~8g (including honey)
- Fat: ~6g
- Saturated Fat: ~1
Alternatively, you can add egg and avocado to the bowl for extra protein and healthy fats.
