Quinoa Couscous with Vegetables: Flavor and Health on a Plate

Quinoa couscous with vegetables is an authentic recipe that combines Brazilian flavors with the versatility of modern ingredients.

This dish is not only delicious, but also an excellent source of protein vegetable, rich in fiber and essential nutrients.

Ideal for those looking for a balanced diet, it adapts perfectly to a lifestyle healthy.

Whether for lunch or dinner, this recipe is a vibrant and nutritious choice that will delight your taste buds and nourish your body.

Detailed Ingredients: Quinoa Couscous

• 1 cup quinoa
• 2 cups of water
• 1 large carrot, diced
• 1 red bell pepper, diced
• 1 cup chopped broccoli
• 1 small red onion, chopped
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• Juice of 1 lemon
• Salt and pepper to taste
• Chopped fresh parsley for garnish

Replacement options:

• Swap out the quinoa for corn couscous for a traditional twist.
• Use zucchini or squash instead of carrots to vary the flavors and nutrients.

Detailed Preparation Method:

1. Prepare the Quinoa:
   Start by rinsing the quinoa under running water to remove the saponin, which can give it a bitter taste. Place it in a saucepan with two cups of water and a pinch of salt. Bring to a boil over high heat, then reduce the heat and simmer for about 15 minutes, or until all the water has been absorbed and the quinoa is tender. Set aside and fluff the grains with a fork.

2. Cooking the Vegetables:
   While the quinoa is cooking, heat a tablespoon of olive oil in a large skillet over medium heat. Add the onion and garlic and sauté until golden brown. Then add the carrots and cook for 3-4 minutes. Add the bell pepper and broccoli, seasoning with salt and pepper to taste. Sauté the vegetables for about 5 minutes, until they are cooked through but still crisp-tender.

3. Mix and Finish:
   Combine the cooked quinoa with the vegetables in the skillet. Add the lemon juice and drizzle with another tablespoon of olive oil. Mix well so that all the flavors combine. Adjust the salt and pepper if necessary.

4. Serve:
   Transfer to a serving dish and sprinkle fresh parsley on top before serving.

Extra Information:

• Nutritional Value:
  About 320 calories per serving, rich in proteins, fiber and vitamin C.

• Side dishes:
  Try serving with a green salad or fresh orange juice.

• Occasion:
  Ideal for a light lunch or post-workout dinner due to its richness in nutrients.

• Estimated Cost:
  Approximately R$ 20.00 for four servings.

• Preparation Time:
  Approximately 30 minutes.

• Difficulty Level:
  Easy – Requires simple steps and few kitchen utensils.

• Useful Tips:
  For a more tropical version, add grilled pineapple cubes. Use different fresh herbs like mint or cilantro to vary the flavor.

History

The idea for this quinoa couscous came about during a trip to northeastern Brazil.

Inspired by the richness of flavors and the colors of local markets, I decided to create a recipe that combined the traditional base of couscous with the contemporary lightness of quinoa.

Watching the street vendors, one lady told me about her cooking tricks that incorporated fresh vegetables to liven up meals.

This experience not only brought a new perspective on food, but also a desire to create something that respected traditions while embracing modernity.

I returned home determined to combine these elements, and this irresistible quinoa couscous was born.

With this recipe, I hope to not only bring new flavors to your table, but to inspire you to creatively explore healthy cuisine with a touch of Brazilianness.

May every bite of couscous be a celebration of the simplicity and richness of natural ingredients!