This is a super easy, satisfying and filling meal that features a good blend of savory flavors. It offers a rich supply of healthy carbohydrates, protein, fiber, vitamins, minerals, antioxidants and phytonutrients. It is naturally low in fat and cholesterol free. You can easily modify this meal to highlight seasonal vegetables and turn it into several unique variations or add to this base recipe other vegetables or mushrooms.

Characteristics

TYPE: Meal
PREP TIME: < 15 mins
SERVINGS: 2 servings

  • 100% Whole food
  • 100% Plant-based (Vegan)
  • Gluten-free
  • Wheat-free
  • Corn-free
  • Peanut-free
  • Nut-free
  • Oil-free
  • Refined Sugar-free
  • Isolated Sugar-free

Goodies Needed

  • 2 cups cooked Organic Quinoa, or similar grain, or potatoes
  • 1 Organic Broccoli Stalk (large; stem and florets)
  • Organic Tomatoes (Roma, vine or other) OR another seasonal vegetable of choice that you wish to keep raw

Optional:

  • Organic Mushrooms
  • Organic Other Vegetable(s)

Sauce:

TOOLS:

  • Cutting board
  • Large stainless steel pan or skillet
  • Utensils

Preparation Steps

  1. Cook the quinoa according to package instructions (1 cup dry quinoa to 1.5 cups water; bring water to a boil, add quinoa and cover, reduce heat to simmer and cook for 15 minutes).
  2. If you are using mushrooms, begin with their preparation first. Otherwise, wash the broccoli, remove the base of the stalk, and chop up the stem and florets.
  3. Place a thin layer of water into your skillet (just enough to cover the base) and begin to heat it on low-medium. If you are using mushrooms, begin cooking them first, and set a timer to steam-cook them for 10 minutes, where you would add the broccoli to the last few minutes only, and cook it for about 2 to 3 minutes. Stir once or twice during cooking.
  4. While the above items are cooking, wash and prepare your tomatoes by cutting them into desired sizes (dice, quarter or slice).
  5. Remove the steam-cooked broccoli (mushrooms, etc.) from heat. Add to the pan your tahini, tamari and nutritional yeast, along with the water. Stir everything together well, and add more water if it is too thick or a thinner sauce consistency is desired.
  6. Once the quinoa is cooked, place the broccoli-tahini mixture on top of it on meal plates, or mix some quinoa into the mixture and then serve. Top with the tomatoes.
  7. Serve and enjoy!

Alternate Version: Broccoli Tahini Potato Dish (with mushrooms)

Tips:

  • The quantities are quite flexible to adjust for your metabolic needs. Be sure to have a good amount of broccoli though.
  • The sauce is very simple, yet very savory. You can more or less of the tahini and nutritional yeast, as you prefer, but be sure not to go heavy on the tamari as it can be a source of a too much sodium.
  • The version picture above uses boiled potatoes instead of quinoa, with a mushroom and broccoli tahini sauce mixture on top.

Meal Nutritional Benefits

Quinoa

  • provides healthy carbohydrates and protein; naturally low in fat
  • provides antioxidants, phytonutrients and anti-inflammatory properties
  • provides most B vitamins and vitamin E
  • provides essential minerals, especially manganese, copper, phosphorus, magnesium, iron, zinc, potassium, and selenium
  • supports optimal health, weight, healing, and prevention
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • helps protect against cardiovascular disease, diabetes and other degenerative diseases
  • for more info, refer to quinoa on World’s Healthiest Foods

Potatoes

  • provide healthy carbohydrates and protein; naturally low in fat
  • provide a wide range of phytonutrients and antioxidants
  • a source of vitamins, especially vitamin C and most B vitamins
  • a source of minerals, especially manganese, potassium, iron, copper, manganese and phosphorus
  • support optimal health, weight, healing, and prevention
  • help maintain healthy blood pressure, blood sugar, and cholesterol levels
  • support optimal nervous system and digestive health
  • help protect against cardiovascular disease, cancer, diabetes, and other lifestyle diseases
  • for more information, visit the potatoes detailed overview from World’s Healthiest Foods) detailed overview from World’s Healthiest Foods
  • Health Tip: To enjoy these benefits, eat potatoes in their boiled or gently baked form, without oils, and not fried or browned. High and/or prolonged heat, frying and browning contribute to the creation of harmful acrylamide in potatoes.

Broccoli

  • highly alkalizing, anti-inflammatory and detoxifying
  • provides a wide range of powerful phytonutrients and antioxidants
  • provides vitamins, especially vitamin K, vitamin C, vitamin A, and most B vitamins
  • provides minerals, especially manganese, potassium, chromium, phosphorus, magnesium, iron and calcium
  • supports optimal health, weight, healing, and prevention
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • helps heal and protect against cardiovascular disease, cancer, diabetes, infections, and other lifestyle diseases
  • for more information, visit the broccoli detailed overview from World’s Healthiest Foods

Crimini Mushrooms

  • provide healthy carbohydrates and protein; naturally low in fat
  • provide antioxidant, anti-inflammatory and anti-microbial benefits
  • a source of vitamins, especially B vitamins, including vitamin B12 and folate
  • a source of minerals, especially selenium, copper, potassium, phosphorus and zinc
  • support optimal health, weight, healing and prevention
  • support optimal immune function
  • help protect against cardiovascular disease, cancer, diabetes, infections and other lifestyles diseases
  • for more info, see the Crimini Mushrooms overview on World’s Healthiest Foods

Tomatoes

  • provide vitamins, minerals, phytonutrients and antioxidants
  • especially rich in vitamin C, vitamin A, and vitamin K
  • especially rich in molybdenum, potassium, copper, and manganese
  • support optimal health, weight, healing, and prevention
  • help maintain healthy blood pressure, blood sugar, and cholesterol levels
  • help protect against cardiovascular disease, cancer, diabetes, and other lifestyle diseases
  • for more information, visit the tomatoes detailed overview from World’s Healthiest Foods

Sesame Seeds / Tahini

  • provides healthy fats, protein and some carbohydrates
  • provides phytonutrients, antioxidants and anti-inflammatory properties
  • a source of vitamins, especially most B vitamins and some vitamin E
  • a source of minerals, especially copper, manganese, calcium, magnesium, iron, phosphorus, zinc, molybdenum and selenium
  • supports optimal health, weight, healing, and prevention
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • helps protect against cardiovascular disease, cancer, diabetes, osteoporosis and other degenerative diseases
  • for more information, visit the sesame detailed overview from World’s Healthiest Foods

Tamari (Fermented Soy Sauce)

  • adds umami flavor to dishes
  • considered the most health-promoting type of soy sauce
  • contains less sodium than soy sauce; reduced sodium varieties also available
  • a source of protein, vitamins and minerals
  • contains antioxidants and anti-cancer properties
  • helps to support good digestion and overall health
  • for more info, see the soy sauce detailed overview on World’s Healthiest Foods
  • Health Tip: choose organic tamari only, to avoid GMOs, and opt for fully wheat-free/gluten-free varieties.

Nutritional Yeast

  • a great source of highly-digestible protein and nutrients
  • provides an abundance of vitamins and minerals
  • especially rich in B vitamins (some varieties also provide vitamin B12)
  • especially rich in molybdenum, iron, selenium, zinc, phosphorus and manganese
  • supports optimal health, weight, healing and prevention
  • for more info, see the nutritional yeast overview on Best Natural Foods
  • Note: vitamin and mineral analysis will vary based on brand and not all contain vitamin B12; Sari Nutritional Yeast is all-natural and non-fortified.