How to Cook a Delicious and Nutritious Avocado and Seed-Topped Dish

Looking for a nutritious and flavorful dish that’s easy to prepare and packed with health benefits? Look no further! This simple yet delicious recipe features a hearty base topped with creamy avocado slices and a sprinkle of seeds, making it a perfect meal for any time of the day. Let's dive into the details and get cooking!

### Ingredients

**For the Base:**

- 1 cup quinoa or brown rice

- 2 cups vegetable broth or water

- 1 medium sweet potato, diced

- 1 cup Brussels sprouts, halved

- 1 cup cauliflower florets

- 1 tablespoon olive oil

- Salt and pepper to taste

**For the Toppings:**

- 1 ripe avocado, sliced

- 1 tablespoon pumpkin seeds

- 1 tablespoon sesame seeds

- Fresh lemon or lime juice

- Optional: a sprinkle of chili flakes or smoked paprika for extra flavor

### Instructions

**1. Prepare the Base**

*Cooking the Quinoa/Brown Rice:*

1. Rinse 1 cup of quinoa or brown rice under cold water to remove any excess starch.

2. In a medium saucepan, bring 2 cups of vegetable broth or water to a boil.

3. Add the quinoa or brown rice, reduce the heat to low, cover, and simmer for 15-20 minutes (for quinoa) or 40-45 minutes (for brown rice), until all the liquid is absorbed and the grains are tender.

4. Fluff with a fork and set aside.

*Roasting the Vegetables:*

1. Preheat your oven to 400°F (200°C).

2. Place the diced sweet potato, halved Brussels sprouts, and cauliflower florets on a baking sheet.

3. Add just a drizzle of olive oil and season with salt and pepper.

4. Toss the vegetables to coat them evenly and spread them out in a single layer.

5. Roast in the preheated oven for 20-25 minutes, or until the vegetables are tender and slightly caramelized. Stir halfway through to ensure even cooking.

**2. Assemble the Dish**

1. In a large bowl or plate, create a bed with the cooked quinoa or brown rice.

2. Arrange the roasted vegetables on top of the grains.

3. Fan out the avocado slices over the vegetables.

4. Sprinkle the pumpkin seeds and sesame seeds generously over the avocado and vegetables.

5. Squeeze fresh lemon or lime juice over the dish for a zesty kick.

6. If desired, add a sprinkle of chili flakes or smoked paprika for an extra layer of flavor.

### Tips and Variations

- **Protein Boost:** Add a serving of grilled chicken, tofu, or chickpeas to make this dish even more satisfying.

- **Veggie Swap:** Feel free to swap out the vegetables for whatever you have on hand. Broccoli, bell peppers, or zucchini would all work well.

- **Dressing Ideas:** Drizzle with a homemade tahini dressing or a simple vinaigrette made with olive oil, lemon juice, and Dijon mustard for added flavor.

- **Fresh Herbs:** Garnish with fresh herbs like cilantro, parsley, or basil to add a burst of freshness.

### Nutritional Benefits

This dish is not only delicious but full of nutrients that are beneficial to the body. Quinoa and brown rice provide a solid foundation of complex carbohydrates and fiber, while the roasted vegetables offer a variety of vitamins and minerals. Avocado adds healthy fats and creamy texture, and the pumpkin and sesame seeds bring a delightful crunch along with essential nutrients like magnesium and zinc.

### Conclusion

Cooking a nutritious meal doesn’t have to be complicated. With this simple recipe, you can enjoy a balanced and flavorful dish topped with avocado slices and a sprinkle of seeds. It’s perfect for meal prep, a quick weeknight dinner, or a nutritious lunch. Give it a try and let us know how it turned out on FitFlavor!


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