Sometimes you want something easy yet still tasty and healthy. Something where you can spend a whole 20 minutes cooking and eat all of it without feeling guilty. Something that doesn’t heat up your kitchen anymore then it already is because it’s +25 C outside and your apartment doesn’t have A/C. Yesterday was that day.
Enter Quinoa (pronounced keen-wa). An ancient grain that’s full of protein (12-18%) and amino acids, making it one of the few complete protein sources among plant foods. It is also a good source of dietary fiber and phosphorus and is high in magnesium and iron. (Source here) Quinoa is also gluten free if you care about such things. It’s very easy to cook and can be served instead of rice or for breakfast instead of oatmeal. It has a very nice, subtle nutty flavour. You can buy organic quinoa at Bulk Barn or health food stores.
Quinoa and Garlic Veggie Bowl
1 cup Quinoa, rinsed
1 1/2 cups Vegetable Broth
1-2 tsp olive oil
1/2 large zucchini, sliced
1/2 onion, sliced or diced
1/2 red pepper, sliced or large dice
5 button mushrooms, sliced
1 medium bunch Kale, stems removed and roughly chopped
5-7 stalks Asparagus, cut into 1″ pieces
3 cloves garlic, minced
1/4 tsp red pepper flakes
salt and pepper to taste
1. Bring the quinoa and vegetable brother to a boil in a small sauce pan. Lower heat, cover and let simmer until broth is absorbed, about 15 minutes.
2. Heat olive oil in a large non-stick skillet over medium-high heat. Add garlic, red pepper flakes and onion, sautee untill onion is soft. Add remaining vegetables, cover and cook until soft, about 5-10 minutes, stirring occasionally. Season to taste with salt and pepper.
Serve over quinoa in a bowl. It’s also great in a wrap with bbq sauce, or other stir-fry sauce of your choice (teryaki, honey garlic, sweet thai chili, etc).