Description
A collection of high fiber Asian recipes that utilize whole grains and legumes to promote health.
Ingredients
Scale
- 1 cup quinoa, rinsed
- 1 can black beans, drained and rinsed
- 2 cups vegetable broth
- 1 cup chopped kale
- 1/2 cup grated carrots
- 1/4 cup soy sauce
- 2 tablespoons sesame oil
- 1 tablespoon ginger, minced
- 2 cloves garlic, minced
- 1/4 cup green onions, sliced
- 1 tablespoon sesame seeds
Instructions
- In a pot, bring vegetable broth to a boil.
- Add quinoa and reduce heat to low. Cover and simmer for 15 minutes.
- In a skillet, heat sesame oil over medium heat.
- Add ginger and garlic, sauté until fragrant.
- Add kale and carrots, stir-fry until tender.
- Mix in black beans and cooked quinoa, and add soy sauce. Stir well.
- Garnish with green onions and sesame seeds before serving.
Notes
- You can substitute quinoa with brown rice for a different texture.
- For extra protein, add tofu or chicken.
- Experiment with different vegetables based on seasonality.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Asian
Nutrition
- Serving Size: 1 serving
- Calories: 320
- Sugar: 2g
- Sodium: 700mg
- Fat: 10g
- Saturated Fat: 1g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 12g
- Protein: 12g
- Cholesterol: 0mg
Keywords: high fiber, Asian recipes, quinoa, healthy cooking