Motivation Monday
Quinoa with Cauliflower and Broccoli
This is great dish filled with lots of vegetables and nutrients! Using quinoa is a great way to mix up your grain intake – quinoa is high in fiber and protein and is rich in iron and B vitamins. By using lots of different vegetables you are creating a colorful dish that is packed with tons of vitamins and minerals. Cooking a large batch of this makes for great meal prep for lunches all week!
Click above to watch the recipe video!
Ingredients:• 1 Tbsp extra-virgin olive oil
• 2 cups cauliflower florets
• 2 cups broccoli florets
• 1 medium green bell pepper, sliced into strips
• 1 cup chopped onion, divided
• 3 cloves garlic, minced
• 1 Tbsp fresh thyme, chopped medium (1 tsp. dried may be substituted)
• 1 Tbsp fresh oregano, chopped medium (1 tsp. dried may be substituted)
• 1 cup quinoa, well rinsed and drained
• 2 cups fat free, reduced-sodium vegetable broth
Directions:
1. In skillet, heat 2 tsp. olive oil over medium-high heat. Add cauliflower, broccoli, peppers, ½ cup onion and garlic. Sauté 5 minutes until vegetables start to soften. Stir in herbs and sauté 2 minutes. Remove from stove top and set aside.
2. In a mesh strainer, place quinoa and rinse thoroughly with cold water. Using your hand, swish quinoa under running water for 2 minutes to remove bitter natural coating. Drain and set aside.
3. In medium saucepan, heat remaining teaspoon oil over medium-high heat. Add remaining onion. Sauté about 3 to 4 minutes. Add broth and quinoa. Increase heat to bring mixture to boil. Reduce heat to medium-low, cover and simmer until quinoa is tender, about 20 minutes.
4. Gently stir in vegetable mixture and combine well with quinoa.
Recipe makes 8 servings. This recipe originated from the American Institute for Cancer Research Recipe Resource.
Nutrition analysis per 1 serving (1/2 cup):
120 calories, 3.5 g total fat (0 g saturated fat, 0 g trans fat), 0 mg cholesterol, 20 g
carbohydrates, 5 g protein, 3 g dietary fiber, 53 mg sodium, 3 g sugar, 0 g added sugar
Cost analysis per 1 serving (1/2 cup): $0.84
Additional meals/recipe ideas:
• Egg muffins: Combine veggies and quinoa with whisked eggs and pour into a muffin tin to create a tasty breakfast or snack
• Veggie omelet with cauliflower, broccoli and peppers for a delicious breakfast
• Combine all the ingredients, top with cheese and bake in the oven for a cheesy, veggie quinoa casserole bake
• Half bell peppers then stuff with quinoa, veggies and cheese
Variations:
• Veggies: Mushrooms, carrots, red or orange bell peppers, brussel sprouts, eggplant, sweet potatoes, kale and tomatoes – the options are endless!
• Grains: Brown rice, whole wheat pasta
• Healthy fats: Blue cheese, goat cheese, feta, parmesan, avocado
• Protein: Add in grilled chicken, ground turkey or salmon
• Dressings: Oil and vinegar, balsamic vinaigrette, salsa
• Spice: Cumin, curry, turmeric or cayenne
• Sweet: Dried cranberries
Visit Allie’s blog on Diet and Nutrition for more recipes and information about the connection between diet and cancer survivorship. Send any questions or comments to Allie at alliene.farley@vcuhealth.org.