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Mung Bean Sprouts, Oats & Quinoa Bowl


This recipe packs nutritious punch of colors, flavors & textures. The crunchy mung bean sprouts, oats & quinoa are packed with complex carbohydrates, protein & rich in fiber. The veggies bring crunch, sweetness and more nutrition. The recipe can be modified as per your palate- add more hot peppers for a kick, add more spices for a punch and switch up the veggies as you like. Nutrition wise this meal is low in cholesterol, excellent source of dietary fiber, excellent source of plant-based protein, good source of potassium, excellent source of iron. All in all this dish is a win-win!




Ingredients Servings 2


Rolled Oats-1/2 c

Mung bean sprouts- 1/2 c (can be boiled for 4-5 mins prior to use)

Quinoa -cooked 1/4th c

Carrots -1/4th c small diced

Onion-1/4th c small diced

Frozen peas-1/4th c

Bell Pepper-1/4th c small diced

Jalapeño -1 tbsp minced or green chillies (for more heat)

Olive oil/Canola- 1 tsp

Turmeric-1/4th tsp

Cumin seeds-1/2 tsp

Mustard seeds-1/4th tsp

Cashew- 2 tbsp

Shredded coconut -1 tbsp

Cilantro for garnish


Directions:

  1. Dry roast oats in a skillet for 4-5 mins until lightly toasted. Keep aside

  2. In the same skillet, add oil and heat. Add cumin seeds, mustard seeds, cashews, jalapeño or green chillies and let the seeds crackle.

  3. Add onions, carrots, frozen peas & bell peppers and cook for 2-3 mins. Add quinoa, mung bean sprouts and mix.

  4. Add the roasted oats and sprinkle the 1/4th cup of water and mix. Cover and cook or 5-6 mins.

  5. Garnish with shredded coconut & cilantro. Enjoy!

  6. Optional- you can top it sunflower seeds, pepitas, raisins, cranberries, diced avocado and drizzle some delicious Cilantro-Lime Cashew Dressing!









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