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

  1. 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

  2. Add a thin layer of water to your skillet and begin to warm on low-medium heat, uncovered.

  3. Peel the onion and dice about half of the onion. Place onto skillet with water and cover.

  4. 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.

  5. 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.

  6. 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.

  7. Wash the snow peas, trim ends if needed, and add to the skillet.

  8. 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.

  9. 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.

  10. 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.

  11. 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:

  • an excellent source of protein, carbohydrates, and minerals
  • vitamins: folate, vitamin B1, vitamin B2, vitamin B6, and vitamin E
  • minerals: manganese, magnesium, phosphorus, copper, iron, zinc, potassium, and selenium
  • supportive for all areas of our health, including healing and prevention of chronic diseases like heart disease, cancer, and type 2 diabetes
  • for specific nutrition information, see the quinoa detailed overview from NutritionData.com

Onion (yellow, sautéd):

  • contain numerous flavonoids and antioxidants
  • vitamins: vitamin K, vitamin B6, vitamin C, vitamin E, vitamin B1, vitamin B2
  • minerals: manganese, phosphorus, potassium, calcium, magnesium
  • contain antimicrobial properties, support optimal immune health, healing, and prevention
  • for specific nutrition information, see the onion detailed overview from NutritionData.com

White Mushrooms (cooked):

  • Great source of phytonutrients, anti-inflammatory, and anti-cancer properties
  • vitamins: vitamin B2, vitamin B3, vitamin B1, vitamin D, folate
  • minerals: selenium, copper, potassium, phosphorus, zinc, manganese, magnesium, iron
  • support optimal health, healing, and prevention
  • for specific nutrition information, see the onion detailed overview from NutritionData.com

Carrots:

  • excellent source of carotenoids
  • good source of: vitamin A, vitamin K, vitamin C, fiber, potassium, vitamin B6, manganese, molybdenum, vitamin B1, vitamin B3, phosphorus, magnesium and folate
  • reduce risk for heart disease, improve vision (especially night vision), protect against cancers, help regulate blood sugar, enhance colon health and promote lung health
  • for more information, visit the carrots detailed overview from World’s Healthiest Foods

Bell Peppers:

  • good source of (in descending order): vitamin C, vitamin A, vitamin B6, fiber, molybdenum, vitamin K, manganese, folate, potassium, vitamin B1, vitamin E, tryptophan and copper
  • helps reduce risk of cancer and cardiovascular disease, protects against rheumatoid arthritis, promotes healthy eyesight and lungs, and enhances overall good health
  • for more information, visit the bell peppers detailed overview from World’s Healthiest Foods

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
  • for specific nutrition information, visit the edamame profile on NutritionData.com

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
  • for specific nutrition information, visit the edamame profile on NutritionData.com

Tomatoes:

  • Excellent source of lycopene – an antioxidant found to decrease many cancers as well as heart disease
  • good source of (in descending order): vitamin C, vitamin A, vitamin K, molybdenum, potassium, manganese, fiber, chromium, vitamin B1, vitamin B6 and folate
  • aside from preventing a list of cancers, especially of the prostate, they also enhance prostate health, colon health and pancreatic health
  • for more information, visit the tomatoes detailed overview from World’s Healthiest Foods

Garlic:

  • Adds a rich aroma to any meal
  • good source of (in descending order): manganese, vitamin B6, vitamin C, tryptophan, selenium, calcium, phosphorus, vitamin B1, copper and protein
  • has numerous cardiovascular benefits including: helping prevent atherosclerosis and diabetic heart disease, reducing risk of heart attack or stroke, inhibits coronary artery calcification plus many more
  • protects against many cancers, protects against asbestos and promotes healthy weight control
  • has anti-inflammatory, antibacterial and antiviral activity
  • promotes optimal health
  • for more information, visit the garlic detailed overview from World’s Healthiest Foods

Cumin:

  • adds a delightful rich flavor and fragrant aroma to any meal
  • good source of: iron, manganese, copper, calcium, and magnesium
  • protect against cancer, enhance good digestion, stimulate the immune system and enhance overall health
  • for more information, visit the cumin detailed overview from World’s Healthiest Foods

Cayenne Pepper:

  • anti-inflammatory, antioxidant, and phytonutrient rich
  • vitamins: an excellent source of vitamin A, as well as vitamin C, B vitamins, vitamin K, and vitamin E
  • minerals: provides small amounts of most essential minerals
  • offers pain relieving, immune boosting, and disease preventing properties
  • for specific nutritive values, visit the cayenne pepper profile on NutritionData.com

Unrefined Sea Salt:

  • Naturally occurring complex of sodium chloride, which includes major minerals such as calcium and magnesium and a complete complement of essential trace minerals
  • Alkalizing to maintain proper acid/alkaline body balance
  • Has helped to promote optimal health in civilizations for centuries

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