If you have been interested in learning how to cook quinoa (pronouned keen' wa), this is a great recipe to try.
Although it is not really a grain, it is cooked like one and tastes like one. It is a seed and is part of the same food family as the vegetable spinach.
I think you will really love this recipe, with its mix of a healthy grain, lightly stir fried vegetables and a bit of light seasoning.
Give it a try.
In a medium saucepan boil the water then add the quinoa to the boiling water. Cover and simmer for about 15 minutes or until tender.
In a skillet on medium high heat, stir fry the carrots, broccoli, cauliflower and zucchini in oil for about 4 minutes. Add in the tomatoes and heat through. Stir the vegetables into the quinoa and add the soy sauce. Stir together and serve immediately. Sprinkle crumbled goat cheese on top if desired.
Nutritional Analysis Per Serving
Calories 147; Calories from Fat 57; Total Fat 6.3g; Saturated Fat 0.7g; Trans Fat 0.0g; Cholesterol 0mg; Sodium 158mg; Total Carbohydrates 18.6g; Dietary Fiber 2.3g; Sugars 0.7g; Protein 4.3g; Vitamin A 17%; Vitamin C 12%; Calcium 2%; Iron 8%
(Percentages based on a 2000 calorie per day diet)
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Did You Know?...Quinoa is a complete protein and a fantastic lean way for both vegetarians and meat eaters to get a
low fat protein into your diet.
It is also a good source of fiber and contains high levels of magnesium.
This is a great way for vegetarians to get a high quality protein into their diets. If you omit the goat cheese this is also a great vegan recipe.
Of course you don't have to be a vegetarian or a vegan to enjoy a delicious healthy recipe like this one.
Once soaked this recipe makes a great weeknight easy dinner recipe. Soak the grain during the day while you are away, then cook it up quickly when you get back.
You can use this recipe as a side dish or main course. As a side dish, I would serve it with grilled chicken and a salad if you are a non-vegetarian or with another vegetable dish as a vegetarian meal.
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