Vegetables in coconut cream sauce with quinoa
Nutrient content per person: Calories 433 kcal Carbs 59 g Fat 16 g Protein 21 g
The health benefits of cauliflower:
* is a great source of antioxidants, which protect your cells from harmful free radicals and inflammation.
* of the 100 grams of cauliflower in one serving, 92 grams are water. That means this veggie can help keep you hydrated. It’s also a good source of fiber.
* is high in choline, an essential nutrient that many people are deficient in.
Preparation time: 20 minutes
100 ml coconut light cream
80 g broccoli
80 g cauliflower
80 g cooked quinoa ( 27 g uncooked quinoa)
70 g carrot
70 g chick peas
40 g onion
10 g nutritional yeast
5 g oil
2 g salt
10 g jalapeno
First, rinse the quinoa. Pour the quinoa into a fine sieve and rinse under running water. Drain it well. Set the quinoa in a pot with water. You will need 1 part of quinoa and 2 parts of water (27 g quinoa and 60 ml of water). Turn the heat on and boil 10 minutes. Then turn the cooker down. Add spices and let the quinoa simmer. At the same time, heat your pan. Put oil on it and then the cut onions. Fry till onions are golden brown. Then add chickpeas. Let them get crispy and then add vegetables. Cook 5 more minutes, then add coconut cream. When vegetables are cooked, turn off your pan and add spices. Serve on a plate. Set one side quinoa and on the other side, your creamy vegetables. Garnish with jalapeno if you like!
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