A satisfying quinoa and vegetable medley for lunch or a light dinner. [Photo: Vegetarian Society]

Vegetable quinoa

30 March, 2015

By Staff Writer
Natural Health News

This quinoa-based medley makes a nourishing lunch or light dinner meal for two.

Quinoa is rich in protein and low in fat, ideal is you are trying to cut back on calories but not on taste or nutrients. You can make this dish in under 20 minutes and it serves 2

Ingredients

50g (1 1/2 oz) dried wild mushrooms
125g (4 oz) quinoa
175g (6 oz) broccoli, sliced
1 tbsp capers
1 red pepper, chopped
2 tbsp frozen gardens peas
1 tbsp vegan Worcestershire sauce
1 tbsp tamari
500ml (16 oz) vegetable stock

To Garnish:

Basil
Hempseed oil
Smoked paprika

Method

1 In a large heavy saucepan with a tight fitting lid, bring the vegetable stock to the boil then add the dried mushrooms and simmer. Add the quinoa and continue to simmer gently with the lid on for 5 minutes.
2 Add the remaining ingredients, stir and replace the lid and continue to simmer for a further 10 minutes. The quinoa should have soaked up all the water and become light and fluffy, if not stir and allow to stand with the saucepan lid tightly closed for a further five minutes.
3 Serve with green salad or red cabbage. Sprinkle some smoked paprika and chopped basil on top and drizzle with extra tamari and hemp seed oil. Nutritional information coming soon.

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