Are you looking for an easy-to-make meal that tastes great and is good for you? Our Garbanzos and Quinoa with Fried Brown Rice Mix recipe have everything you need. This dish is full of protein, fiber, and important nutrients, so it will become a family favorite.
Why You’ll Love This Dish:
- Nutrient-rich: This dish is loaded with protein from the garbanzos and quinoa, along with vitamins and minerals from the colorful array of vegetables.
- Easy to Customize: Feel free to add your favorite spices or herbs to tailor the flavor to your liking. You can also swap out vegetables based on what’s in season or what you have on hand.
- Perfect for Meal Prep: Make a big batch and portion it out for lunches or dinners throughout the week. It reheats well and stays flavorful.
Garbanzos and Quinoa with Fried Brown Rice Stir Fry
Ingredients
Instructions
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Prepare the Ingredients
Begin by gathering all the ingredients listed above. Rinse the brown rice, quinoa, and garbanzos thoroughly.
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Sauté vegetables
In a large skillet, heat sunflower oil over medium heat. Add minced garlic, diced onion, sliced red pepper, chopped carrot, and broccoli florets. Sauté for about 2 minutes until the vegetables are slightly tender.
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Add Rice and Water
Add the rinsed brown rice to the skillet and stir to combine with the vegetables. Pour enough water into the skillet to cover the rice and vegetables entirely. Add the drained garbanzos to the mix.
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Cook and Simmer
Bring the mixture to a boil, then reduce the heat to low. Cover the skillet and let it simmer for about 25 minutes, or until the water is absorbed and the rice is tender.
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Let It Rest
Once cooked, remove the skillet from heat and let the mixture rest for a few minutes, allowing the flavors to meld together.
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Serve and enjoy
Fluff the rice mixture with a fork and serve it hot. For an added touch, garnish with fresh lettuce leaves for a burst of freshness and crunch.
Serving Size 1/4
Servings 4
- Amount Per Serving
- Calories 330kcal
- Calories from Fat 60kcal
- % Daily Value *
- Total Fat 7g11%
- Saturated Fat 1g5%
- Sodium 450mg19%
- Potassium 480mg14%
- Total Carbohydrate 58g20%
- Dietary Fiber 9g36%
- Sugars 4g
- Protein 10g20%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
FAQ:
1. Is mixing rice and quinoa healthy?
Absolutely! Mixing rice and quinoa can be a healthy choice. Quinoa is a complete protein, meaning it contains all nine essential amino acids, making it a great addition to vegetarian or plant-based diets. When combined with rice, which is rich in carbohydrates, the dish becomes a balanced meal providing both protein and energy.
2. What is the best rice for fried rice?
For fried rice, it’s best to use long-grain rice such as jasmine or basmati. These varieties have a lower starch content and remain separate and fluffy when cooked, ideal for achieving that distinct texture in fried rice dishes.
3. Can you cook rice and quinoa together in a rice cooker?
Yes, you can cook rice and quinoa together in a rice cooker. Simply combine the rinsed rice and quinoa with the appropriate amount of water according to your rice cooker’s instructions. The rice cooker will automatically adjust the cooking time and temperature for both grains, resulting in perfectly cooked rice and quinoa together.
4. How much quinoa per person?
A general guideline is to use about 1/4 to 1/3 cup of uncooked quinoa per person. This amount usually yields a sufficient serving once cooked, considering quinoa expands as it cooks. Adjust the quantity based on your personal preferences and the other ingredients in your dish.
Final Thoughts
Not only does Garbanzos and Quinoa with Fried Brown Rice Mix taste great, it’s also good for you and good for your body. Whether you’re a busy worker or a home cook looking for healthy recipes, this one has everything you need. Try it, and your mealtimes will be better for it!
