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, fiber, protein, and is naturally low in fat
  • provides antioxidants, phytonutrients, and anti-inflammatory benefits
  • provides vitamins, specifically vitamin A, E, and most B vitamins, including folate
  • provides minerals, especially potassium, phosphorus, magnesium, calcium, selenium, and iron
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, diabetes type 2, and other diseases
  • for more info, refer to quinoa on World’s Healthiest Foods

Potatoes

  • provide healthy carbohydrates, fiber, protein, and are naturally low in fat
  • provide phytonutrients and antioxidants
  • provide vitamins, especially vitamin C and most B vitamins
  • provide minerals, especially manganese, potassium, iron, copper, manganese, and phosphorus
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • support the nervous, immune, and digestive systems
  • protect against cardiovascular disease, cancer, diabetes type 2, and other 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 gently cooked form, without any oils, dairy, or unhealthy condiments, and not in any fried or browned states. High or prolonged heat, frying, and browning contribute to the creation of harmful acrylamide in potatoes.

Broccoli

  • provides healthy carbohydrates, fiber, protein, and is virtually fat-free
  • provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, especially vitamin A, C, K, and most B vitamins, including folate
  • provides minerals, especially potassium, phosphorus, calcium, magnesium, iron, and zinc
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes, infections, and other diseases
  • for more information, visit the broccoli detailed overview from World’s Healthiest Foods

Crimini Mushrooms

  • provide healthy carbohydrates, fiber, protein, and are naturally low in fat
  • provide antioxidants, anti-inflammatory, and anti-microbial benefits
  • provide vitamins, especially B vitamins, including vitamin B12 and folate
  • provide minerals, especially selenium, copper, potassium, phosphorus, and zinc
  • support optimal health, weight, healing, and prevention
  • support immune function and protect against infections
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • for more info, see the crimini mushroom overview on World’s Healthiest Foods

Tomatoes

  • provide some carbohydrates, fiber, protein, and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, C, K, and some B vitamins, including folate
  • provide minerals, especially potassium, phosphorus, magnesium, calcium, chromium, and zinc
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • support healthy eye health, immune health, and digestive health
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • for more information, visit the tomatoes detailed overview from World’s Healthiest Foods

Sesame Seeds / Tahini

  • provide healthy fats, protein, some carbohydrates, and fiber
  • provide phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A and most B vitamins, including folate
  • provide minerals, especially calcium, phosphorus, potassium, magnesium, iron, zinc, copper, and selenium
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, osteoporosis, and other diseases
  • for more information, visit the sesame detailed overview from World’s Healthiest Foods

Tamari (Fermented Soy Sauce)

  • adds umami flavor to dishes, but it is very high in sodium, even though it contains less sodium than regular soy sauce
  • provides protein, few carbohydrates, and is virtually fat-free
  • provides phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, specifically some B vitamins like folate and choline
  • provides minerals, potassium, phosphorus, magnesium, and calcium
  • supports the digestive and immune systems and healthy blood sugar levels
  • for more info, see the soy sauce detailed overview on World’s Healthiest Foods
  • Health Tips: Choose organic tamari only to avoid GMO soy. Opt for wheat-free/gluten-free varieties and ones that are reduced in sodium.

Nutritional Yeast

  • great source of highly-digestible protein and nutrients
  • provide vitamins, especially B vitamins, including vitamin B12
  • provide minerals, especially 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
  • Tips: Choose a reputable brand of nutritional yeast, as vitamin and mineral amounts will vary widely and some can contain GMO contamination. Note, not all brands contain vitamin B12, so choose a dependable source. Sari Nutritional Yeast is all-natural and non-fortified.