I’m lucky enough to have a full kitchen at work, so I often have a filling hot meal for my lunch. However when I’m traveling for work, life isn’t so easy. I’ve been experimenting, trying to come up with a meal that can be made on the road, and is also tasty and filling. The following is makes a decent amount – I normally get 4 good servings out of it. Serve with some plain greek yogurt to the side. This version uses hummus, but if you want to experiment, try some other low-kj dips instead!
I often make this in motels that just have a microwave – takes about 30mins to cook the quinoa plus an extra 5mins or so once the carrots have been added, depending on the microwave settings. To keep it fresh, I normally individually portion out the greek yogurt into small takeaway containers (you can buy them from $2 shops), and mix just before eating.
Average serving with 50g of greek yogurt is 1380kj. 53g carbs, 5g fat, 17g protein, 974mg sodium, 16g fiber.
- 2 cups water
- 500ml vegetable stock
- 170g dry quinoa (approx 1 cup)
- 250g broccoli (approx 1 bunch)
- 300g cauliflower (approx 1/2 bunch)
- 300g carrots (approx 4-5)
- 1 tsp crushed garlic
- 2 tsp Nando’s hot peri peri sauce
- 2 leaves fresh mint, shredded
- 2 tsp balsamic vinegar
- 100g hummus (Coles “Light Hummus Dip”)
- greek yogurt to serve (approx 50g per serve) (Chobani “Plain Non-fat Greek Yogurt”)
- Mix the vegetable stock and water, and bring to a boil.
- Add in the quinoa and boil for about 12 mins.
- Meanwhile, steam the broccoli & cauliflower in the microwave, dump in ice water and set aside.
- Add the carrots to the quinoa and boil for a further 7 mins.
- Take off the stove and allow to cool.
- Mix the garlic, Nando’s sauce, mint, vinegar and hummus through.
- Fold vegetables and mint through, serve with yogurt to the side.