A vegan-friendly meal packed with protein, fibre and plenty of flavour!
Ingredients
1 cup
Peanuts
(raw, unsalted; soaked)
1 cup
Quinoa, uncooked
(to serve)
1/4 cup
Tamari, gluten free, reduced sodium
1/2 tsp
Chili paste, Gourmet Garden
1/2 tsp
Vinegar, white
1 tsp
Granulated sugar
2 tsp
Ginger root
(minced)
1 tbsp
Water
(more or less as needed; for thinning)
1/4 cup
Cilantro (coriander)
(minced)
2 large
Carrots
(peeled and chopped into bite-sized pieces)
1/2 cup
Red capsicum
(chopped into bite-sized pieces)
1 cup
Green/yellow string beans, raw
1 cup
Broccoli florets
(chopped)
2 tsp
Extra virgin olive oil, garlic-infused
(infused)
1/4 tsp
Black pepper
1 tbsp
Sesame seeds
3/4 cup
Chickpeas, canned, drained
(rinsed)
1 cup
Bean sprouts
(or alfalfa; to serve)
Instructions
At least 2 hours before preparing the meal, place peanuts in a bowl and cover with water to soak.
Prepare quinoa as per package instructions.
Preheat oven to 356°F (180°C).
After soaking, remove peanuts from the water, reserving the water, and place in a food processor or blender.
Add the soy sauce, chili paste, vinegar, sugar, and ginger to the food processor with the peanuts and pulse manually, adding water, as required, to thin the mixture to a sauce-like consistency. Let the food processor or blender run until the nut mixture is smooth.
Toss in the coriander and pulse until blended through the sauce evenly.
Toss the carrots, capsicum, green beans, and broccoli in a baking pan with olive oil, black pepper, and sesame seeds. Roast for 15 minutes.
Remove the vegetables from the oven, stir in the chickpeas, and roast for another 15-20 minutes until vegetables are tender.
To serve, divide the cooked quinoa between bowls, add the roasted vegetables, followed by the sprouts, then drizzle the peanut cream sauce over top.
Notes:
Quick Tip:
Soak peanuts overnight before or in the morning.
FODMAP Information: Our low FODMAP recipes are based on Monash University. Please refer to the Monash University FODMAP smartphone app for the latest lab-tested information. The main goal of the low FODMAP diet is to eat as diverse as possible without triggering symptoms.
