Are you ready to revolutionize your nutrition with a single, powerhouse meal that's not just delicious, but also packed with incredible health benefits? This full-day vegan and gluten-free recipe is your ultimate ticket to feeling energized, satisfied, and completely nourished from sunrise to sunset. Imagine a meal that combines the protein-rich goodness of quinoa, the vibrant crunch of fresh vegetables, and the creamy indulgence of avocado - all while being 100% plant-based and free from gluten!
Prep Time: 30 mins
Cook Time: 60 mins
Total Time: 90 mins
Cuisine: Vegan
Serves: 1 Day
Ingredients
- 1 cup quinoa
- 2 cups vegetable broth
- 1 cup mixed vegetables (carrots, peas, corn)
- 1 avocado
- 1 cup chickpeas
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
Instructions
- Begin by thoroughly rinsing quinoa under cold water using a fine-mesh strainer to remove any natural saponin coating that can taste bitter
- In a medium saucepan, combine quinoa with vegetable broth, bringing to a gentle boil over medium-high heat
- Reduce heat to low, cover the pan, and simmer quinoa for approximately 15-18 minutes until liquid is absorbed and quinoa is fluffy
- While quinoa cooks, prepare mixed vegetables by washing and chopping carrots into small, uniform cubes
- In a separate skillet, heat olive oil and sauté mixed vegetables over medium heat for 5-7 minutes until slightly tender but still crisp
- Drain and rinse canned chickpeas thoroughly under cold water to remove excess sodium
- Once quinoa is cooked, fluff with a fork and let it cool slightly
- Slice avocado into thin, even segments, drizzling with lemon juice to prevent browning
- In a large bowl, combine cooked quinoa, sautéed vegetables, and chickpeas
- Season the mixture with salt and pepper, gently tossing to distribute flavors evenly
- Arrange avocado slices on top of the quinoa mixture for added nutrition and visual appeal
- Serve immediately at room temperature or slightly warm for optimal taste and texture
Tips
- Always rinse quinoa thoroughly to remove its natural bitter coating and ensure a clean, nutty flavor.
- Use a fine-mesh strainer when rinsing quinoa and chickpeas to remove excess starch and sodium.
- For maximum nutrition, choose organic vegetables and try to use fresh, seasonal produce.
- To prevent avocado from browning, add lemon juice immediately after slicing.
- For added flavor, consider toasting your quinoa lightly in a dry pan before cooking.
- Use low-sodium vegetable broth to control salt intake and enhance the natural flavors of your ingredients.
- Prep your vegetables in uniform sizes to ensure even cooking and a visually appealing presentation.
- Feel free to customize the recipe with your favorite seasonal vegetables or additional plant-based proteins.
Nutrition Facts
Calories: 590kcal
Carbohydrates: 75g
Protein: 20g
Fat: 28g
Saturated Fat: 4g
Cholesterol: 0mg
