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 [email protected].