Lunch de légumes et quinoa
Des déjeuners simples et sains à base de légumes et de quinoa, avec une touche de sauce soja allégée en sel. Savoureux et faciles à emporter pour vos journées les plus chargées.
Ingrédients
Quinoa salad with caramelised sprouts
Étape 1
300 g Brussels sprouts, blanched – 3 càs olive oil – 2 càs Sauce soja à teneur en sel réduite fermentation naturelle Kikkoman – 2 càc honey – 0,5 càc chilli flakes
Cut the Brussels sprouts in half. Heat the olive oil in a pan, add the Brussels sprouts and sauté for 3 minutes. Add the Kikkoman Less Salt Soy Sauce, honey and chilli, and cook for another 3 minutes.
Étape 2
2 eggs – 60 g kale – 180 g cooked quinoa – 80 g feta
Boil the eggs for 7 minutes until hard-boiled. Remove the tough stems from the kale and chop it into smaller pieces. Transfer the quinoa into lunchboxes, then add the Brussels sprouts, kale, halved eggs and feta.
Étape 3
2 càs olive oil – 1 càs Sauce soja à teneur en sel réduite fermentation naturelle Kikkoman – 1 càc honey – 1 garlic clove, finely chopped – 0,5 càs white sesame seeds – 20 walnuts
Mix the olive oil, Kikkoman Less Salt Soy Sauce, honey and garlic. Drizzle the dressing over the salad and sprinkle with the sesame seeds and nuts.
Stuffed sweet potatoes with quinoa
Étape 1
700 g sweet potatoes – 1 càs olive oil
Wash and dry the sweet potatoes, then cut them in half. Pierce them several times with a fork, brush with the olive oil and bake until soft—about 30 minutes—in an oven preheated to 180°C (top and bottom heat). Scoop out the flesh and set aside, leaving about a 1.5 cm border.
Étape 2
40 g red onion – 30 g kale – 2 càs olive oil – 40 g frozen peas – 0,5 càs tahini – 2 càs Sauce soja à teneur en sel réduite fermentation naturelle Kikkoman – 1 càs water – 140 g cooked quinoa – 100 g feta
Dice the onion and remove the tough stems from the kale. Sauté the vegetables in a pan with heated olive oil. Add the peas, tahini, Kikkoman Less Salt Soy Sauce, 1 tbsp water and the sweet potato flesh from step 1. Cook everything for 2 minutes, then add the quinoa and mix well. Fill the sweet potato halves with the mixture, top with pieces of feta and bake for another 5 minutes at 180°C.
Étape 3
4 càs Greek yoghurt – 1 càs Sauce soja à teneur en sel réduite fermentation naturelle Kikkoman – 2 càc honey – 15 g chopped walnuts – 0,5 càs chopped parsley
Mix the Greek yoghurt with the Kikkoman Less Salt Soy Sauce, honey, chopped nuts and parsley. Stir well. Drizzle the sauce over the sweet potatoes before serving.
Astuce
You can bake the sweet potatoes in an air fryer.
Sweet potato & pea soup
Étape 1
300 g sweet potatoes – 300 g Brussels sprouts, blanched – 50 g red onion – 2 càs olive oil – 2 garlic cloves, finely chopped – 800 ml vegetable stock – 2 càs Sauce soja à teneur en sel réduite fermentation naturelle Kikkoman – 50 g frozen peas
Peel the sweet potatoes and cut them into cubes. Cut the Brussels sprouts in half and finely dice the onion. Heat the olive oil in a pot and sauté the vegetables. Add the garlic, vegetable stock and Kikkoman Less Salt Soy Sauce. Simmer over low heat for 8 minutes, then add the peas and cook for another 4 minutes.
Étape 2
100 g cooked quinoa – 0,5 càs chopped parsley
Spoon the quinoa into lunchboxes, pour in the soup and sprinkle with the chopped parsley.
Tahini-soy glazed veggies with quinoa
Étape 1
90 g kale – 300 g Brussels sprouts, blanched – 50 g red onion – 3 càs olive oil – 3 càs Sauce soja à teneur en sel réduite fermentation naturelle Kikkoman – 1 càs tahini – 3 càs water – 2 càc honey – 0,5 càc chilli flakes – 0,5 càs white sesame seeds
Remove the tough stems from the kale, cut the Brussels sprouts in half, and slice the onion into thick feathers. Sauté the vegetables in a pan with heated olive oil for 3 minutes. In a bowl, mix the Kikkoman Less Salt Soy Sauce, tahini, water, honey and chilli. Pour the sauce into the pan and cook everything for 8 minutes until the sauce reduces and the vegetables soften. Sprinkle with the sesame seeds.
Étape 2
140 g frozen peas – 150 g cooked quinoa – 0,5 càs chopped parsley
Cook the peas for 4 minutes, then drain and rinse under cold water to cool. Place the quinoa in a lunchbox, add the vegetables from step 1 and the cooked peas. Sprinkle everything with the chopped parsley.
Roasted vegetables with feta dip
Étape 1
350 g sweet potatoes – 300 g Brussels sprouts, blanched – 70 g red onio – 3 càs olive oil – 2 càs Sauce soja à teneur en sel réduite fermentation naturelle Kikkoman – 2 càc honey
Dice the sweet potatoes, halve the Brussels sprouts and quarter the onion. Toss the vegetables with the olive oil and Kikkoman Less Salt Soy Sauce and honey, then roast for 25 minutes at 190°C (top and bottom heat) until tender.
Étape 2
4 càs Greek yoghurt – 70 g feta – 0,25 g chilli flakes – 1 càs chopped parsley
Mash the yoghurt with the feta, then stir in the chilli flakes and parsley.
Étape 3
2 eggs – 1 càs vinegar – 30 g walnuts
Crack the eggs into a small bowl. Bring water to a boil in a saucepan, add the vinegar, and gently stir the water with a spoon to create a whirlpool. Carefully slide the egg into the centre. Poach over low heat for 2½ minutes. Repeat for the second egg. Transfer the vegetables from step 1 into a lunchbox, drizzle with the yoghurt dip, add the eggs, and sprinkle with the walnuts (whole or cut).
Tip:
You can also bake the vegetables in an air fryer.
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