This delicious and satisfying meal is full of beautiful colors, textures and flavors. It incorporates the goodness of quinoa, legumes and a variety of vegetables, and you get to season it in a variety of ways to your liking.

This meal offers a rich supply of healthy carbohydrates, proteins, and fat. It is abundant in vitamins and minerals, as well as antioxidants and phytonutrients. It is high in fiber, and naturally low in sodium, as well as cholesterol free. It is versatile, quick and easy to make, and can suit the needs of the whole family.

Characteristics

TYPE: Meal
PREP TIME: < 15 mins
SERVINGS: makes 2 full meal servings

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

Goodies Needed

  • 2 cups cooked Organic Red Quinoa
  • 2 cups or 1 package (~ 340g) Fresh Shiitake Mushrooms
  • 1 cup Fresh or Frozen Peas
  • 1 Organic Bell Pepper (yellow, or color of your choice)

Potential Seasoning:

TOOLS:

  • Cutting board
  • Stainless steel pan/skillet
  • Utensils
  • Stove

Preparation Steps

  1. If you don’t have any cooked quinoa on hand, begin by cooking the quinoa: 1 cup dry to 1.5 cups water; simmer after boil for about 12-15 minutes. Here is a complete video guide on how to work with quinoa.
  2. Place a thin layer of water on your pan and begin to heat on a low-medium setting.
  3. Wash/clean your mushrooms, trim the stems and cut them up into smaller pieces of your choice. Transfer the cut up mushrooms to your pan, cover with a lid and set a timer for 10 minutes.
  4. If you are working with frozen peas, add them to the pan at around the 5 minute mark to thaw and warm appropriately. If you are working with fresh peas, you can also add them at this time, or keep them in the raw form by adding at the end.
  5. Wash your pepper, remove the core and dice up into small chunks.
  6. When your timer goes off at the 10-minute mark, add in the peppers, quinoa (if using cold, pre-cooked), as well as your balsamic vinegar and spices, and stir everything together well. Allow to stay on the heat for another minute or two. If you are using freshly cooked quinoa, stir it in after you have fully finished your cooking.
  7. Divide quantity onto your meal plates and enjoy!

Tips:

  • You can add more or less of the quinoa and peas, as desired; the quantities are very flexible, so adjust for your metabolic needs.
  • You can experiment with other vegetables, besides peppers, as you may enjoy. Focus on keeping your fruit vegetables, like the peppers, as raw as possible for maximum nutrient density and integrity.
  • Adjust the spice quantities to your preferences, and experiment with other spices you enjoy.
  • You can also season this meal with any of the sauces shared on the site, like the creamy cashew all-purpose sauce or ones used on other recipes, like the creamy garlic tahini sauce, instead of the potential seasoning provided above.

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

Shiitake 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
  • a rich source of minerals, especially copper, selenium, manganese, and zinc
  • support optimal health, weight, healing and prevention
  • support optimal immune function
  • help protect against cardiovascular disease, cancer, diabetes and other degenerative diseases
  • for more info, see the Shiitake Mushrooms overview on World’s Healthiest Foods

Peas

  • provide healthy carbohydrates and proteins; naturally low in fat
  • provide phytonutrients, antioxidants, and anti-inflammatory benefits
  • a rich source of vitamins, especially vitamin C, K and A, and most B vitamins
  • a rich source of minerals, especially manganese, copper, magnesium, phosphorus, iron, zinc, and potassium
  • support optimal health, weight, healing, and prevention
  • help maintain healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer and other degenerative conditions
  • for more information, visit the peas overview from World’s Healthiest Foods

Bell Peppers

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

Balsamic Vinegar

  • provides phytonutrients and antioxidants
  • not a significant source of calories, macronutrients or vitamins
  • a source of minerals, like manganese, iron, potassium, magnesium, calcium and phosphorus
  • supports optimal digestion and immune function
  • helps support optimal health and weight, and reduce risk of lifestyle diseases like heart disease, cancer and diabetes
  • for more info, refer to the balsamic vinegar guide from Serious Eats
  • Health Tip: consume organic and pure balsamic vinegar with no additives, and one that is of a high quality (well-aged)

Cilantro/Coriander

  • provides anti-inflammatory and antimicrobial properties
  • provides phytonutrients and antioxidants
  • a source of vitamins, especially vitamin A, vitamin C and vitamin K
  • a source of minerals, especially manganese, iron, calcium, magnesium and potassium
  • supports optimal health, weight, healing and prevention
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • helps protect against cardiovascular disease, cancer, diabetes, infections and other lifestyle diseases
  • for more info, see the cilantro/coriander overview on World’s Healthiest Foods

Turmeric

  • provides healing and protective phytonutrients, antioxidants and anti-inflammatory benefits
  • a source of vitamins, like vitamin E, vitamin C, vitamin K and most B vitamins
  • a source of minerals, like manganese, iron, potassium, magnesium, copper and zinc
  • supports optimal health, weight, healing and prevention
  • helps protect against and heal cardiovascular disease, cancer, arthritis/rheumatism, infections and other lifestyle diseases
  • helps protect against Alzheimer’s and support optimal brain function
  • for more info, see the turmeric overview on World’s Healthiest Foods

Cayenne / Chili Pepper

  • anti-inflammatory, antimicrobial and analgesic properties
  • provides vitamins, minerals, phytonutrients and antioxidants
  • especially rich in vitamin A, vitamin E, vitamin C, vitamin K and most B vitamins
  • especially rich in manganese, potassium, iron, and magnesium
  • supports optimal health, weight, healing and prevention
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • helps protect against cardiovascular disease, cancer, diabetes, infections and other lifestyle diseases
  • for more info, see the chili pepper overview on World’s Healthiest Foods

Unrefined Salt

  • unrefined sea salt unrefined Himalayan salt
  • naturally alkalizing
  • a source of over 80 essential and trace minerals
  • supports optimal blood pressure, heart and nervous system health
  • supports optimal health, weight, healing, and prevention
  • for more info, refer to unrefined salt on Green Med Info
  • Health Tip: avoid all forms of refined, white salt and processed foods made with it