Posts tagged Quinoa


Lemon Quinoa Stir Fry

Lemon Quinoa Stir FryThis stir fry features quinoa in place of rice and has a colorful mix of vegetables with red pepper, kale, and edamame.  It also has a surprisingly lemon flavor thanks to the lemon juice and zest added just prior to serving.  If you prefer a more toned down lemon flavor, add half the lemon juice suggested.

Yield: approximately 8 – ¾ cup servings

Ingredients

  • 1 cup dry quinoa
  • 3 cups vegetable broth
  • 1 Tbsp. canola oil
  • 1 ½ cups thin, julienne strips of red pepper (1 large red pepper)
  • 2 cups chopped kale
  • 5 oz. sliced, water chestnuts (1- 8 oz. can, drained)
  • 1 cup shelled edamame, cooked
  • 1 ½ cups seitan strips (8 oz.)
  • Juice and zest of one lemon

Instructions

  1. In a medium saucepan, bring the vegetable broth to a boil.
  2. Add quinoa and simmer over medium-low for 25-30 minutes until most of the liquid has been absorbed and the quinoa is cooked.
  3. In a large frying pan, heat canola oil over medium heat.
  4. Add red pepper and chopped kale and cook for 5 minutes or until soft, stirring constantly.
  5. Toss in water chestnuts, edamame, and seitan strips and cook for an additional 3-5 minutes to warm the seitan.
  6. Add cooked quinoa, ¼ cup lemon juice, and 2 Tbsp. lemon zest.  Cook until juice has been absorbed.
  7. Serve warm.

Meatless Monday begins on Sunday

Giving up meat even for one day is hard for carnivores but the benefits so outweigh the extra effort.  Lowering blood pressure, cholesterol and even weight are some side benefits of going meatless – even for a day.

Set your menu for the work, then get grocery shopping done on Sunday and you can whip out this tasty high protein soup filled with tasty spices and nutrient-dense veggies on Monday. Add a slab of hot, crusty bread with a vegetable buttery spread and your meal is complete.


Quinoa and Veggie Soup

quinoa-vegetable-soupIngredients

Makes about 5 servings

  • 1 T. olive oil
  • 1/2 medium sweet onion, roughly chopped
  • 2 cloved garlic, minced
  • 1 cup carrots, diced
  • 1/2 cup celery, sliced
  • 1 medium red bell pepper, seeded and chopped
  • 1 c. frozen green peas
  • 1 c. frozen corn
  • 32 oz reduced sodium veggie broth
  • 1/2 c. red quinoa
  • 1/2 T. basil
  • 1/2 t. cumin
  • 1/4 t. cayenne pepper

Directions

  • Heat olive oil in large pot on medium high heat. Saute onion until just translucent. Add garlic and stir 15 seconds.
  • Add carrots, celery, and red bell pepper and stir occasionally for 5-10 minutes.
  • Stir in frozen peas and corn, veggie broth, quinoa and seasonings.
  • When pot reaches a boil reduce heat to medium low heat, cover, and dimmer 15-20 minutes or until quinoa is cooked and veggies are soft.

Adapted from What Tasty Food blog.


Nutty Quinoa and Vegetables

nutty quinoaSubmitted by: Shari Portnoy, MPH, RD, LD
Yield: 8 servings

Ingredients:

  • 1 cup Whole grain quinoa
  • 2 cups Water
  • 2 Tbsp Vegetable flavor soup base
  • ¼ cup Cashew nuts, crushed
  • 1 Onion
  • ½ tsp Oil
  • 1 ½ cups Frozen, mixed vegetables

Directions:

  1. Bring 2 cups water and vegetable base to boil in 2 quart sauce pan.
  2. Add the quinoa and bring back to boil and cover. Cook about 12 minutes or until all water is absorbed. Fluff with fork and let stand.
  3. Cook the frozen vegetables in the microwave or steam.
  4. Sauté the onions in a small amount of oil.
  5. Mix the quinoa, onions, vegetables, and cashew nuts. Save some nuts to garnish on top.

Nutritional Information (2.5 oz):

Calories: 138; Total Fat: 5 g; Saturated Fat: 1 g; Cholesterol: 0 mg; Sodium: 255 mg; Carbohydrates: 19 g; Fiber: 3 g; Sugar: 2 g; Protein: 5 g; Vitamin A: 8% DV; Vitamin C: 2% DV; Calcium: 2% DV; Iron: 11% DV