Quinoa and Veggies – Filling Whole Food Recipe

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o_414_quinoa-and-veggies-filling-whole-food-recipe

This is the kind of meal that makes you wonder why you ever ate junk food. Without any kind of mystery ingredients, this one is a taste bud pleaser. Whole foods sautéed in a bit of heart healthy fat, then mixed in with spice infused quinoa makes for a flavorful and filling meal that doesn’t make you feel sluggish or slow you down for the rest of the day.

The best part is that this recipe is incredibly versatile; you can make it taste great with pretty much any combination of vegetables and spices. Take a survey of what’s available to you in your refrigerator & be ready to put your own spin on this recipe. Note: don’t be afraid to taste test along the way – especially if you’re new to cooking – this is paramount to liking the finished product!

You will need: 

Base: Any combination & quantity depending on what you like & how many people you’re trying to feed.
To create as shown:
1.5 cups quinoa
Other suggestions: wild rice, black rice, beans, lentils

Vegetables: Any combination & quantity depending on what you like & how many people you’re trying to feed.
To create as shown:
7 asparagus stems
1 onion
1 bell pepper
8 mushrooms
Other suggestions: carrots, zucchini, tomatoes, broccoli, potatoes, corn, kale, bok choy, etc, etc

Cooking oil 
To create as shown:
1-2 tbsp olive oil
Other suggestions: Olive oil, canola oil, nut oils, sesame oil, etc (watch for specific heat limitations depending on which you choose)

Spices: Any combination and quantity of fresh and/or dried herbs (the only thing you want to use sparingly is salt).
To create as shown:
1 bunch cilantro
1 Tbsp cumin
1-2 cloves fresh garlic
Fresh ground black pepper
Paprika (to dash across top of dish for extra flavor)
Salt (as little as you can get away with)
Other suggestions: Italian, curry, basil, etc – or keep it simple with just salt & pepper

If you follow the allotments given, you can generously feed 2 hungry people (maybe with leftovers, which would make great omelette filling!) 

How To:
Start cooking your quinoa (this will take roughly 15-20 minutes and it can sit if your veggies aren’t ready by the time it’s done cooking). Next, start chopping your veggies. Toss them into the cooking oil with the dry spices on medium heat, stirring frequently so that it’s evenly sautéed. When your veggies are almost finished cooking, add your fresh spices (cilantro if you’re following this recipe). Once the quinoa is cooked, stir in the seasonings of your choice (ex: cumin & ground pepper), and salt to taste – as sparingly as you can. Now you can either scoop each into a bowl in the ratios you like, or just mix all of your veggies in with your quinoa for one big dish. Top with an egg or avocado and you’re set.

Make it work for you
Make it vegan: leave off the egg, add a bit of avocado or tofu if you like
Make it omnivore: cook small strips of meat in with your sautéed vegetables, making sure that it’s cooked thoroughly before serving

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