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Asian Bowl

SERVES: 2 | PREP TIME: 5 MINUTES | COOK TIME: 25 MINUTES


A great way to use your veggies is a quick odds and ends stir fry – or in this case a take on a special fried rice. Substituting the rice here for quinoa is a healthier alternative, as quinoa is a complete protein and great source of iron making it a fantastic addition to all diets, but particularly for those looking to add more plant-based meals through the week.

Using carrots, mushrooms, leeks and kale ensures you are getting a variety of nutrients towards your 5 a day, all in one little bowl. You could also add some poached chicken if you prefer a heartier meal.


INGREDIENTS

· 2 cloves garlic, diced finely

· 4 cm ginger, peeled and diced finely

· 1 carrot, diced

· 1 leek, trimmed, cut in half lengthways and diced

· 120g mushrooms. diced

· Handful of kale, removed from stalk and shredded

· 80g quinoa

· 400ml vegetable stock

· 1 tbsp sesame oil

· 1 tbsp tamari/soy sauce

· 2 eggs (optional)


INSTRUCTIONS

1. Rinse the quinoa. Add your stock to a pot, bring to the boil and add the quinoa. Simmer for 20mins.

2. Scramble your eggs and set aside

3. Meanwhile, prepare your vegetables

4. Add 1 tbsp of sesame oil to a large pan and sauté your garlic and ginger for 2 mins on a medium-high heat

5. Add the remaining vegetables, season and leave for 5 mins on a medium-high heat until softened. Stir occasionally to make sure it doesn’t stick

6. Add the quinoa, kale and tamari. Stir well and leave for a further 3 mins

7. Add your egg from earlier. Stir and remove from the heat. Ready to serve!


Nutrition information per person: 420 calories / 45g carbs / 15g fat / 16g protein.

Recipe in collaboration with https://harvestday.ie/

Book a complimentary discovery call today to see if you can benefit from a personalised nutrition consultation info@foundednutrition.com

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