Complex Carbohydrates Easy Recipes
by Alex Brad
Complex carbohydrates offer numerous health benefits, including providing a steady source of energy, promoting digestive health, and aiding in weight management.
Find below five easy delicious and nutritious recipes that incorporate complex carbohydrates:
1. Quinoa Salad with Chickpeas and Veggies
Ingredients:
1 cup cooked quinoa
1 can chickpeas (drained and rinsed)
1 cup cherry tomatoes (halved)
1 cucumber (diced)
1/4 cup red onion (finely chopped)
1/4 cup fresh parsley (chopped)
2 tablespoons extra-virgin olive oil
2 tablespoons lemon juice
Salt and pepper to taste
Instructions:
In a large bowl, combine the cooked quinoa, chickpeas, cherry tomatoes, cucumber, red onion, and parsley.
In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper to make the dressing.
Pour the dressing over the salad and toss to combine. Serve chilled.
2. Sweet Potato and Black Bean Burrito Bowl
Ingredients:
1 cup cooked brown rice
1 cup black beans (cooked or canned, drained and rinsed)
1 medium sweet potato (baked and diced)
1 avocado (sliced)
1/4 cup diced red bell pepper
1/4 cup diced red onion
1/4 cup fresh cilantro (chopped)
Lime wedges for serving
Optional: salsa or hot sauce for extra flavor
Instructions:
In a serving bowl, layer the cooked brown rice, black beans, and diced sweet potato.
Top with avocado slices, red bell pepper, red onion, and chopped cilantro.
Squeeze fresh lime juice over the bowl and add salsa or hot sauce if desired. Mix well before enjoying.
3. Whole Wheat Pasta with Roasted Vegetables
Ingredients:
2 cups whole wheat pasta (cooked according to package instructions)
1 zucchini (sliced)
1 red bell pepper (sliced)
1 yellow bell pepper (sliced)
1 cup cherry tomatoes
2 tablespoons olive oil
2 cloves garlic (minced)
1 teaspoon dried oregano
Salt and pepper to taste
Grated Parmesan cheese (optional)
Instructions:
Preheat the oven to 425°F (220°C).
In a large baking dish, toss the zucchini, red and yellow bell peppers, and cherry tomatoes with olive oil, minced garlic, oregano, salt, and pepper.
Roast the vegetables in the preheated oven for about 20-25 minutes or until tender and slightly charred.
Cook the whole wheat pasta according to the package instructions until al dente.
Drain the pasta and toss it with the roasted vegetables. Serve with optional grated Parmesan cheese on top.
4. Chickpea and Vegetable Curry
Ingredients:
1 can chickpeas (drained and rinsed)
1 cup cauliflower florets
1 cup broccoli florets
1 cup diced carrots
1 cup diced potatoes
1 onion (finely chopped)
2 cloves garlic (minced)
1 can of coconut milk
2 tablespoons curry powder
1 tablespoon vegetable oil
Salt and pepper to taste
Fresh cilantro for garnish
Instructions:
In a large pot, heat vegetable oil over medium heat. Add chopped onions and minced garlic, sauté until onions are translucent.
Add the curry powder and stir for a minute until fragrant.
Add the chickpeas, cauliflower, broccoli, carrots, and potatoes to the pot. Season with salt and pepper.
Pour in the coconut milk, bring the mixture to a boil, then reduce the heat and let it simmer for about 15-20 minutes or until the vegetables are tender.
Serve the curry over cooked brown rice or quinoa, garnish with fresh cilantro.
5. Oatmeal Breakfast Bowl
Ingredients:
1 cup rolled oats
2 cups milk or water
1 ripe banana (mashed)
1 tablespoon chia seeds
1/4 cup chopped nuts (e.g., almonds, walnuts)
1/4 cup fresh berries (e.g., blueberries, raspberries)
1 tablespoon honey or maple syrup (optional for sweetness)
Dash of cinnamon (optional for flavor)
Instructions:
In a saucepan, bring milk or water to a boil. Stir in the rolled oats and reduce the heat to low.
Add mashed banana and chia seeds to the oats, stirring occasionally until the mixture thickens and the oats are fully cooked (usually about 5 minutes).
Remove the saucepan from the heat and transfer the oatmeal to a bowl.
Top with chopped nuts, fresh berries, and a drizzle of honey or maple syrup. Sprinkle with cinnamon if desired.
You can check other tasty recipes in this blog like:
Breakfast Healthy Egg Salad
Vegetable Quesadillas with fresh salsa Recipe
Chicken Mac and Cheese Recipe
Mackerel With Vegetables in Oven Recipe
Thank you and Bon appetite! Alex