Healthy Quinoa dish with Loads of Veggies!
I LOVE this dish! It is so easy to make, so full of nutrition and healthy foods, digests easily and tastes amazing on top of all of that! This is as basic and easy a stir-fry as you’ll ever find. Quinoa is a high-quality, gluten-free pseduo-grain that is excellent to include into ones diet.
Quinoa is one of the best beauty grains (others include millet, amaranth and buckwheat). Quinoa digests easily leaving a slightly alkaline residue in the body. It is very inexpensive, easy to cook and prepare, and makes delicious partners with veggies and salads to add some density to meals.
Quinoa is a great source of iron, manganese, potassium, riboflavin, copper, phosphorous, tryptophan, B6, niacin and thiamine. One cup of cooked quinoa has only 220 calories. It also has 5 grams of fiber and 8 grams of protein. (The protein content can vary some)
- The vegetable protein found in quinoa is much easier to digest than meat protein and the slow releasing carbohydrates help maintain blood sugar levels and keep you fuller longer. Quinoa is free of cholesterol and trans fats making it a great part of a heart healthy diet.
- Quinoa is a great way for those who struggle with anemia to get some extra iron. Additionally, it is a good source of calcium, magnesium, potassium, riboflavin, B vitamins, B6, Niacin and Thiamine. (source)
It is important to soak quinoa at least eight hours, and preferably overnight. This will help deactivate the enzyme inhibitors that coat all grains (and beans) and will make them even easier to digest. Get in the habit of planning ahead. Soak some quinoa the night before, and make enough to last you for a couple of days or to pack for lunch. I do this and it is a huge time saver and to be able to have fabulous food on the ready to eat or take with you.
- 1-2 Tbs. coconut oil
- 1 large onion, diced
- 2 orange bell pepper
- 1 (8 oz.) pack of organic mushrooms
- 1/2 cup frozen organic peas – thawed
- 1/2 cup frozen organic corn – thawed
- 1/2 cup sun dried tomatoes – chopped
- High quality sea salt (adjust to personal taste)
- 3 cloves of garlic – sliced thin
- fresh cilantro – chopped (I used a large handful, about 1 cup)
- 2 – 3 TB. lemon or lime juice
- 1 TB. raw Apple Cider Vinegar
- fresh ground black pepper
- Cayenne pepper to taste
- Mexican spice blend – to taste ( I used about 1 TB.)
- 1 cup dry quinoa
- 2 cups water
*Be sure to soak the quinoa overnight in water, and rinse well before using.
1) In a saucepan place 2 cups of water and bring to a boil. Reduce heat and add the quinoa to the hot water, and simmer until the water is absorbed and the grains become translucent soft (about 10-15 minutes). Fluff with a fork.
2) Heat the coconut oil in a skillet pan. Add the diced onions, garlic, and lightly sauté for a few minutes, adding the Celtic sea salt, and black pepper.
3) Add the mushrooms and peppers and lightly sauté for 5-6 minutes, until they become softened (but not overcooked).
4) Combine all the veggies (including corn, peas, fresh cilantro and sun dried tomatoes, ) along with the cooked quinoa into a large mixing bowl and stir well to incorporate thoroughly. Add Mexican seasoning mix, apple cider vinegar and lemon/lime juice and adjust flavors to your own liking. Sprinkle with red pepper flakes to your own heat level and ENJOY!!
5) You can add whatever veggies you like (chopped broccoli, cauliflower, zucchini, carrots, etc. with different flavorings such as Italian, Indian (turmeric/ curry), and Asian flare (ginger and coconut). Experiment with what your taste buds like. Can mix it up anytime. That’s one of the cool parts of cooking!
Serve with a large, raw green salad and enjoy your culinary experience with some good company. (I had a massaged kale salad here with fresh parsley, avocado, homemade kraut, spirulina, hemp seeds and sun dried cherry tomatoes). WONDERFUL!!Adirondack chairs/table Scott built for us on the back deck. We love to sit outside and eat our meals here when we can. It’s beautiful and peaceful. Ready to eat!