Quinoa and vegetable lunches
Simple and wholesome lunches featuring vegetables and quinoa—easy to prepare for busy days, with Kikkoman Less Salt Soy Sauce adding a touch of savoury depth to each dish.
Ingredients
Quinoa salad with caramelised sprouts
Step 1
300 g Brussels sprouts, blanched – 3 tbsp olive oil – 2 tbsp Kikkoman Naturally Brewed Less Salt Soy Sauce – 2 tsp honey – 0.5 tsp 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.
Step 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.
Step 3
2 tbsp olive oil – 1 tbsp Kikkoman Naturally Brewed Less Salt Soy Sauce – 1 tsp honey – 1 garlic clove, finely chopped – 0.5 tbsp 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
Step 1
700 g sweet potatoes – 1 tbsp 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.
Step 2
40 g red onion – 30 g kale – 2 tbsp olive oil – 40 g frozen peas – 0.5 tbsp tahini – 2 tbsp Kikkoman Naturally Brewed Less Salt Soy Sauce – 1 tbsp 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.
Step 3
4 tbsp Greek yoghurt – 1 tbsp Kikkoman Naturally Brewed Less Salt Soy Sauce – 2 tsp honey – 15 g chopped walnuts – 0.5 tbsp 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.
Tip
You can bake the sweet potatoes in an air fryer.
Sweet potato & pea soup
Step 1
300 g sweet potatoes – 300 g Brussels sprouts, blanched – 50 g red onion – 2 tbsp olive oil – 2 garlic cloves, finely chopped – 800 ml vegetable stock – 2 tbsp Kikkoman Naturally Brewed Less Salt Soy Sauce – 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.
Step 2
100 g cooked quinoa – 0.5 tbsp chopped parsley
Spoon the quinoa into lunchboxes, pour in the soup and sprinkle with the chopped parsley.
Tahini and soy glazed veg with quinoa
Step 1
90 g kale – 300 g Brussels sprouts, blanched – 50 g red onion – 3 tbsp olive oil – 3 tbsp Kikkoman Naturally Brewed Less Salt Soy Sauce – 1 tbsp tahini – 3 tbsp water – 2 tsp honey – 0.5 tsp chilli flakes – 0.5 tbsp white sesame seeds
Remove the tough stems from the kale, cut the Brussels sprouts in half, and slice the onion into thick wedges. 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.
Step 2
140 g frozen peas – 150 g cooked quinoa – 0.5 tbsp 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
Step 1
350 g sweet potatoes – 300 g Brussels sprouts, blanched – 70 g red onio – 3 tbsp olive oil – 2 tbsp Kikkoman Naturally Brewed Less Salt Soy Sauce – 2 tsp 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.
Step 2
4 tbsp Greek yoghurt – 70 g feta – 0.25 g chilli flakes – 1 tbsp chopped parsley
Mash the yoghurt with the feta, then stir in the chilli flakes and parsley.
Step 3
2 eggs – 1 tbsp 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 chopped).
Tip
You can also bake the vegetables in an air fryer.
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