The Nature Trio Recipe is a delightful combination of fresh, earthy ingredients that bring together the best of what nature has to offer. This recipe is perfect for those who appreciate wholesome, nutritious, and flavorful meals. The dish combines the crispness of garden-fresh vegetables, the heartiness of grains, and the rich flavors of a carefully selected protein. Whether you’re cooking for a family dinner or looking for a healthy meal prep option, this recipe will satisfy your culinary cravings while nourishing your body.
Ingredients:
- For the Grain Base:
- 1 cup quinoa (or any preferred grain like brown rice or farro)
- 2 cups water or vegetable broth
- 1/2 teaspoon salt
- For the Vegetable Medley:
- 1 cup cherry tomatoes, halved
- 1 cup zucchini, diced
- 1 cup bell peppers (mixed colors), diced
- 1 cup baby spinach leaves
- 1/2 cup red onion, thinly sliced
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- Salt and pepper to taste
- For the Protein:
- 1 cup cooked chickpeas (or your preferred protein like grilled chicken, tofu, or tempeh)
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon turmeric
- 1 tablespoon olive oil
- Salt and pepper to taste
- For the Dressing:
- 1/4 cup extra virgin olive oil
- 2 tablespoons balsamic vinegar
- 1 tablespoon Dijon mustard
- 1 tablespoon honey or maple syrup
- Salt and pepper to taste
Instructions:
- Prepare the Grain Base:
- Rinse the quinoa under cold water.
- In a medium saucepan, bring the water or vegetable broth to a boil. Add the quinoa and salt, reduce the heat to low, cover, and simmer for 15 minutes or until the liquid is absorbed and the quinoa is fluffy.
- Fluff the quinoa with a fork and set aside.
- Cook the Vegetable Medley:
- In a large skillet, heat the olive oil over medium heat. Add the red onion and garlic, sautéing until fragrant and translucent, about 2-3 minutes.
- Add the cherry tomatoes, zucchini, and bell peppers to the skillet. Cook for 5-7 minutes, stirring occasionally, until the vegetables are tender but still crisp.
- Stir in the baby spinach leaves and cook until wilted, about 1-2 minutes.
- Season with salt and pepper to taste.
- Prepare the Protein:
- In a medium bowl, combine the chickpeas with cumin, smoked paprika, turmeric, olive oil, salt, and pepper. Toss to coat evenly.
- Heat a skillet over medium heat and add the seasoned chickpeas. Cook for 5-7 minutes, stirring occasionally, until the chickpeas are slightly crispy and heated through.
- Make the Dressing:
- In a small bowl, whisk together the olive oil, balsamic vinegar, Dijon mustard, honey (or maple syrup), salt, and pepper until well combined.
- Assemble the Nature Trio:
- In serving bowls, layer the quinoa as the base, followed by the cooked vegetable medley, and top with the seasoned chickpeas.
- Drizzle the dressing over the top of each bowl.
- Garnish with fresh herbs like parsley or cilantro, if desired.
- Serve and Enjoy:
- Serve immediately while warm or refrigerate for a refreshing cold option.
- This dish can be enjoyed on its own or paired with a side salad or crusty bread.
Tips:
- Feel free to customize the Nature Trio Recipe with your favorite seasonal vegetables and protein sources.
- For added crunch, sprinkle with toasted nuts or seeds.
- This recipe is great for meal prep. Store individual components separately and assemble just before serving to keep everything fresh and vibrant.