Characteristics
This is a quick, simple, and great tasting meal that incorporates the goodness of quinoa and a variety of vegetables and legumes. It offers healthy carbohydrates and protein, is naturally low in fat, sodium, and cholesterol free. It is rich in vitamins and minerals, as well as antioxidants, phytonutrients, and fiber. It is versatile and easy to make and can suit the needs of the whole family.
TYPE: Lunch, Dinner
PREP TIME: < 20 mins
SERVINGS: about 2 servings
- Vegan (100% plant-based)
- Gluten-free
- Wheat-free
- Soy-free
- Corn-free
- Peanut-free
- Nut-free
- Seed-free
- Oil-free
- Cholesterol-free
- Refined Sugar-free
- Isolated Sugar-free
Goodies Needed*
- 2 cups quinoa (organic)
- 1/2 yellow onion (organic)
- 6 white mushrooms (organic)
- 1/2 cup edamame (organic)
- 1/2 cup snow peas (organic)
- 1 carrot (organic)
- 1 small red bell pepper (organic)
- 2 small tomatoes (organic)
- garlic powder (organic)
- cumin powder (organic)
- cayenne powder (organic)
- unrefined sea salt
OR
- For even faster meal prep, substitute the mushrooms and veggies above for a frozen mushroom and veggie mix (usually an Asian mix)
TOOLS:
- A medium pot (3-4 quart)
- Stove
- Cutting Board
- Pan or Skillet
Preparation Steps
Cook the quinoa as instructed on package: boil 3 cups of water for the 2 cups of dry quinoa, add the quinoa and cook covered about 15 minutes, until all of the water is fully absorbed
Add a thin layer of water to your skillet and begin to warm on low-medium heat, uncovered.
Peel the onion and dice about half of the onion. Place onto skillet with water and cover.
Clean off your mushrooms and cut up into small pieces or slices. Add to the skillet, cover back with the lid and continue to cook on low-medium heat.
Wash the carrot, trim the ends, and dice into small chunks or thin slices. Add to the skillet, cover back with the lid and continue to cook.
Wash the bell pepper, remove the core and seeds, and dice into small chunks. Add to the skillet, cover back with the lid and continue to cook.
Wash the snow peas, trim ends if needed, and add to the skillet.
Add the edamame to the skillet, cover back with the lid and continue to cook for another minute. If your edamame is frozen, you can put it into the skillet earlier to ensure enough time to thaw and warm through.
- In total your mushrooms and veggies should be left to gently cook (sauté for about 10 to 15 minutes). This preparation method ensures they are cooked from longest cooking time needed to shortest cooking time needed. Alternatively you can prepare everything in advance and toss together like a stir-fry until desired tenderness is achieved. Keeping the lid on while cooking ensures that natural juices will be created and keep the meal moist.
You can add in your spices at the start or at the end of your cooking. I recommend about 1 teaspoon of garlic powder, 1/2 to 1 teaspoon of cumin, 1/4 teaspoon or dash of cayenne (depending on preferred spiciness levels), and a dash of salt. Stir everything together well and remove from heat.
Once quinoa has finished cooking, add in a desired amount of quinoa to your mix and stir everything around well. [You will have leftover quinoa, which can be used to make this meal another day.] Place desired quantities of the final product onto your meal plates.
Wash the tomatoes, remove the core and cut into wedges. Add the tomatoes in a decorative fashion to the meal, and enjoy!
Notes:
- You can alternate or swap the white mushrooms for another variety, and any of the vegetables as needed or as seasonal diversity allows.
- Try adding some powdered sage or some fresh rosemary to this mix when possible for a tone of delightful herbed flavors.
- You can prepare this meal in less than 10 minutes if you have pre-cooked quinoa and by using a frozen veggie and mushroom mix. In such a case, simply steam the veggie mix in a thin layer of water, then add the spices and quinoa, and stir together.
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
Onions
- provide anti-inflammatory, antibacterial, and antiviral properties
- provide lots of phytonutrients and antioxidants
- provide vitamins, especially vitamin C and some B vitamins, including biotin and folate
- provide minerals, especially copper, manganese, and phosphorus
- support optimal health, weight, healing, and prevention
- support immune health and iron metabolism
- protect against cancer, cardiovascular disease, and diabetes
- support healthy blood pressure, blood sugar, and cholesterol levels
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
Carrots
- provide healthy 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 most B vitamins, including folate
- provide minerals, especially potassium, phosphorus, calcium, and magnesium
- support optimal health, weight, healing, and prevention
- support optimal eye health, bone health, and digestive health
- support healthy blood pressure, blood sugar, and cholesterol levels
- protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
Bell Peppers
- 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, E, K, and most B vitamins, including folate
- provide minerals, especially potassium, phosphorus, magnesium, calcium, and iron
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, and cholesterol levels
- protect against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases
Snow Peas:
- excellent source of protein and phytonutrients
- vitamins: vitamin C, folate, vitamin B6, vitamin B2, vitamin B1, vitamin B3, vitamin A
- minerals: iron, manganese, calcium, magnesium, potassium, phosphorus
- provides support for optimal health, healing, and prevention for chronic and acute diseases
Edamame:
- excellent source of protein and phytonutrients
- vitamins: folate, vitamin K, vitamin B1, vitamin C, vitamin B2, vitamin B6, vitamin B3, vitamin B5, vitamin E
- minerals: manganese, copper, phosphorus, magnesium, iron, zinc, calcium
- provides support for optimal health, healing, and prevention for chronic and acute diseases
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
Garlic
- provides anti-inflammatory, antibacterial, and antiviral properties
- provides lots of phytonutrients and antioxidants
- provides vitamins, especially vitamin C and some B vitamins
- provides minerals, especially manganese, selenium, calcium, phosphorus, and copper
- supports optimal health, weight, healing, and prevention
- supports the immune system and iron metabolism
- protects against cancer, cardiovascular disease, and diabetes type 2
- supports healthy blood pressure, blood sugar, and cholesterol levels
Cumin
- not a significant source of calories or macronutrients
- provides phytonutrients, antioxidants, anti-inflammatory, and antimicrobial benefits
- provides vitamins, including vitamin A, C, and some B vitamins
- provides minerals, especially potassium, calcium, phosphorus, magnesium, and iron
- supports optimal health, weight, healing, and prevention
- supports healthy blood pressure, blood sugar, and cholesterol levels
- protects against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases
Cayenne Chili Pepper
- not a significant source of calories or macronutrients
- provide lots of phytonutrients, antioxidants, anti-inflammatory, antimicrobial, and analgesic properties
- provides vitamins, especially rich in vitamin A, C, K, and some B vitamins, including folate
- provides minerals, especially potassium, phosphorus, magnesium, and calcium
- supports optimal health, weight, healing, and prevention
- supports healthy blood pressure, blood sugar, and cholesterol levels
- protects against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases
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
- Health Tip: avoid all forms of refined, white salt and processed foods made with it
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