Mixed Cereals With Vegetables
Mixed Cereals with Vegetables is a healthy and nutritious one-pot meal that is perfect for lunch or dinner. Made with a blend of different cereals such as quinoa, millets, and brown rice, this recipe is gluten-free and vegan, making it suitable for many dietary preferences. It is also high in fiber, protein, and other essential nutrients, thanks to the addition of vegetables. This dish is versatile and can be customized to include your favorite vegetables.
Nutrition Facts
Per serving
Energy
158 kcal
Protein
5 g
Carbs
27 g
Fat
4 g
Fiber
5 g
Ingredients
Quinoa
0.25 cup (50g)
Foxtail Millet (Raw)
0.25 small cup (25g)
Rice, raw, brown
0.25 cup (50g)
Green Bell pepper
0.25 cup, chopped (50g)
Green Beans (Chopped)
0.5 small cup (50g)
Chopped Onion
0.5 medium cup (75g)
Clove Garlic, Minced
1 tsp (5g)
Olive Oil
2 tsp (10g)
Carrot
0.5 cup, chopped (100g)
Common salt
0.5 tsp (2.5g)
Black Pepper
0.5 tsp (1g)
Fresh Coriander Leaves (chopped)
2 tbsp (10g)
lemon juice
1 tbsp (15g)
Plain Water
2 medium cup (500g)
Instructions
Preparation
Wash the quinoa, millet, and brown rice thoroughly.
Soak the millet and brown rice for 30 minutes to reduce cooking time.
Cooking Steps
In separate pots, cook quinoa, millet, and brown rice with water and a pinch of salt until tender (approximately 15-20 minutes). Drain excess water and set aside.
Heat oil in a pan over medium heat. Add minced garlic and sauté for 1 minute.
Add chopped onions and sauté until translucent.
Add carrots, bell peppers, and green beans. Cook for 5-7 minutes, stirring occasionally. The vegetables should be cooked but still slightly crunchy.
In a large mixing bowl, combine the cooked quinoa, millet, and brown rice with the sautéed vegetables.
Season with salt, black pepper, and lemon juice. Toss well.
Garnish with freshly chopped coriander leaves before serving.